Urban Chiropractic

The Mediterranean Diet

The Mediterranean Diet, renowned for its health benefits and culinary delight, is a dietary pattern characteristic to the countries bordering the Mediterranean Sea. Spain, Italy, Greece, and southern France are just a few nations where this celebrated diet originates. It isn’t just a mere set of food items but is a holistic approach to eating, which encompasses fresh, seasonal, and local produce, and a balanced lifestyle that includes socializing and physical activity.

The foundation of the Mediterranean Diet lies in an abundance of fruits, vegetables, whole grains, nuts, and legumes. These nutrient-dense foods provide essential vitamins, minerals, and antioxidants that promote overall well-being. The colorful and diverse range of these foods ensures that one consumes a variety of nutrients essential for maintaining health and vitality.

One of the distinguishing features of this diet is the preference for healthy fats, primarily derived from olive oil. Rich in monounsaturated fats and antioxidants, olive oil is associated with reduced risks of cardiovascular diseases, improved cholesterol levels, and anti-inflammatory properties. Fish and seafood, other vital components, offer a lean protein source, laden with omega-3 fatty acids, essential for brain health and inflammation reduction.

Unlike many western diets, red meat takes a back seat, with poultry, eggs, cheese, and yogurt serving as primary protein sources. The consumption of processed foods, refined sugars, and unhealthy fats is minimal, making the diet a formidable ally against chronic diseases like obesity, diabetes, and cancer.

An integral aspect that sets the Mediterranean Diet apart is its focus on the manner of consumption. Meals are not rushed but enjoyed leisurely, often in the company of family and friends. This social aspect not only enhances the pleasure derived from meals but also aids digestion and absorption of nutrients. The inclusion of moderate wine consumption, particularly red wine, adds a social and pleasurable dimension, while offering an array of health benefits when consumed in moderation.

Physical activity is another cornerstone. The lifestyle in the Mediterranean region traditionally involves a significant amount of walking, working, and general physical exertion. This, combined with the diet, creates a synergy that amplifies the health benefits, contributing to longevity and a higher quality of life.

Scientific studies laud the Mediterranean Diet for its role in promoting cardiovascular health, aiding weight management, and supporting mental well-being. The diet’s richness in antioxidants and anti-inflammatory compounds is believed to be instrumental in reducing the risk of chronic diseases and promoting optimal health.

In an era where processed and fast foods have become ubiquitous, the Mediterranean Diet stands as a beacon of hope and an exemplar of a balanced, sustainable, and enjoyable eating pattern. It goes beyond the simplistic notion of dieting and offers a comprehensive lifestyle that harmonizes the body, mind, and soul. The integration of fresh, wholesome foods, the appreciation for the culinary arts, the emphasis on family and community, and the incorporation of physical activity make the Mediterranean Diet a revered choice for those seeking not just longevity but a vibrant, enriched life.

In essence, the Mediterranean Diet is a testament to the adage that we are what we eat. Its popularity and enduring presence on the world stage are a clear indication of its effectiveness, not just as a diet but as a holistic approach to living, resonating with those who are seeking a pathway to a healthier, happier, and more balanced existence. Every ingredient, meal, and social gathering is a celebration of life’s richness and the profound impact that the right foods, consumed in the right way, can have on our health, community, and the environment.

The Different Types of Herbs and Their Health Benefits

Herbs have been integral to human health for thousands of years. Across various cultures and civilizations, they have been revered for their medicinal properties, flavors, and scents. From the vast expanse of nature’s green pharmacy, here’s an exploration of different types of herbs and their myriad health benefits.

1. Basil (Ocimum basilicum): A cornerstone of Italian cuisine, basil is much more than just a culinary herb. Rich in vitamins and minerals, it also contains essential oils with anti-inflammatory and antibacterial properties. Basil helps in combating stress by acting as an adaptogen, supports heart health, and boosts the immune system.

2. Turmeric (Curcuma longa): This bright yellow herb, a staple in Indian cooking, is renowned for its anti-inflammatory properties, primarily due to its active compound, curcumin. Turmeric aids in joint health, supports brain function, and offers potential benefits in reducing the risks of chronic diseases.

3. Peppermint (Mentha × piperita): Peppermint is more than just a refreshing flavor for gum and toothpaste. It’s a digestive aid that helps alleviate symptoms of irritable bowel syndrome (IBS) and reduces flatulence. Additionally, peppermint oil can provide relief from tension headaches and migraines.

4. Echinacea (Echinacea spp.): Popular in many cold remedies, echinacea boosts the immune system and is believed to reduce the symptoms of colds and flu. While scientific consensus is still developing, many users swear by its effectiveness.

5. Ginger (Zingiber officinale): A spicy root used in a variety of dishes, ginger is famous for its anti-nausea effects, especially for motion sickness and morning sickness during pregnancy. It also possesses anti-inflammatory properties and may help lower blood sugar levels.

6. Rosemary (Rosmarinus officinalis): More than a fragrant herb for roasts, rosemary contains antioxidants like rosmarinic acid that combat oxidative stress. It may also support cognitive health and is being studied for its potential role in combating Alzheimer’s disease.

7. Lavender (Lavandula angustifolia): Revered for its calming scent, lavender aids in sleep and relaxation. Lavender oil is often used in aromatherapy to reduce anxiety, and its topical application can help heal minor burns and insect bites.

8. Milk Thistle (Silybum marianum): This herb is celebrated for its liver-protecting qualities. Its active compound, silymarin, acts as an antioxidant, supporting liver function and protecting the organ from toxins.

9. St. John’s Wort (Hypericum perforatum): Traditionally used for mood disorders, St. John’s Wort has shown promise in treating mild to moderate depression. However, its interaction with several medications necessitates caution and consultation with a healthcare provider.

10. Ginseng (Panax spp.): Revered in traditional Chinese medicine, ginseng is believed to boost energy, lower blood sugar, and reduce stress. It is an adaptogen, helping the body resist different kinds of stressors.

11. Dandelion (Taraxacum officinale): Often considered a weed, dandelion leaves are nutrient-rich and have diuretic properties. Its root may support liver health and act as a digestive tonic.

12. Oregano (Origanum vulgare): Beyond its flavoring capabilities, oregano contains potent antioxidants and has antibacterial properties. Oregano oil, in particular, is known for its potential to combat harmful bacteria.

Conclusion: Herbs have enriched our lives, not just by flavoring our foods but by fortifying our health. Embracing these natural remedies can provide a plethora of benefits, from boosting immunity to alleviating daily stresses. However, it is always prudent to consult with healthcare professionals before making any significant changes to one’s health regimen, as herbs can interact with medications and other treatments. The beauty of herbs is that they remind us of the age-old connection between nature and well-being, offering a green touch to our modern lives.

Benefits of Taking Probiotics While On Antibiotics

Antibiotics, while crucial for treating bacterial infections, can sometimes have a drawback: they not only target the harmful bacteria causing the ailment but can also affect the beneficial bacteria residing in our gut. This disruption can lead to gastrointestinal problems and an imbalanced microbiota. One way to mitigate these adverse effects is by taking probiotics concurrently with antibiotics. Here are some reasons and benefits of doing so:

Counteracting Antibiotic-Associated Diarrhea (AAD):
- One of the most common side effects of antibiotic therapy is diarrhea. The reason for this is simple; antibiotics kill off not just the harmful bacteria but also the friendly ones, causing an imbalance in the gut. Probiotics can introduce beneficial bacteria back into the gut, thereby potentially reducing the duration and severity of AAD.
Restoring Gut Microbiota:
- Our gut houses a complex ecosystem of microorganisms that play a crucial role in our overall health, from aiding in digestion to supporting our immune system. When this balance is disrupted by antibiotics, it can have wide-ranging effects on our health. By taking probiotics, we can help repopulate our gut with beneficial bacteria, assisting in restoring the microbiota to a balanced state.
Reducing the Risk of Secondary Infections:
- With the disruption in the gut’s bacterial balance, there is an increased risk of secondary infections like Clostridium difficile, which can cause severe diarrhea and other complications. Probiotics can compete with such harmful pathogens for resources and space, thereby potentially reducing the risk of such infections.
Supporting the Immune System:
- A balanced gut microbiota is integral to a healthy immune response. Probiotics not only replenish the gut’s beneficial bacteria but can also stimulate the immune system, enhancing its capacity to fend off potential pathogens.
Promoting Nutrient Absorption:
- The gut bacteria play a role in digesting certain food components and synthesizing essential nutrients like vitamin K and some B vitamins. When taking antibiotics, this function can be compromised. Probiotics can help in restoring this capability, ensuring optimal nutrient absorption.
Alleviating Symptoms of Lactose Intolerance:
- Some individuals can experience an exacerbation of lactose intolerance symptoms when on antibiotics. Certain probiotics, such as Lactobacillus, are known to produce lactase, the enzyme required to break down lactose. Thus, consuming them can help in alleviating lactose intolerance symptoms.
Enhancing Gut Barrier Function:
- The gut barrier prevents the entry of harmful substances into the bloodstream. Beneficial bacteria play a role in maintaining the integrity of this barrier. By consuming probiotics during antibiotic treatment, one can support and enhance the gut’s barrier function.
Mood and Mental Health Benefits:
- There’s a growing body of evidence suggesting a link between gut health and mental well-being, often referred to as the “gut-brain axis.” By maintaining a balanced gut microbiota with probiotics, there’s potential for better mental health outcomes.
Reduction in Side Effects:
- Apart from diarrhea, some individuals on antibiotics may experience other gastrointestinal disturbances such as bloating, cramping, or nausea. Probiotics can help alleviate some of these symptoms by promoting a healthy gut environment.
Safe and Natural Solution:

Probiotics, being live beneficial bacteria, offer a natural way to maintain gut health without introducing more chemicals or drugs into the body.

Conclusion: While antibiotics are indispensable in the fight against bacterial infections, their use can come with certain challenges related to gut health. Incorporating probiotics into one’s regimen while on antibiotics presents a holistic approach to healthcare. They not only address some of the direct side effects of antibiotic use but also provide a broader range of benefits that support overall well-being. However, it’s essential to note that one should always consult with a healthcare professional before starting any new supplement or treatment to ensure it’s appropriate for their individual needs.

What is a Doula?

A doula is a trained professional who provides continuous physical, emotional, and informational support to a mother before, during, and shortly after childbirth. The term “doula” comes from the ancient Greek word that means “a woman who serves,” and it is a fitting description for the role they play in the birth process. While doulas do not provide medical care, their support often leads to more positive birth experiences for mothers and their families.

Role of a Doula:

Prenatal Support: Even before the actual birth process begins, a doula assists expectant mothers by providing information about the birth process, helping them develop a birth plan, and offering emotional and physical support. This preparation can help reduce anxiety and ensure that the mother feels confident and ready when labor starts.Labor and Delivery Support: During labor, a doula acts as a continuous support system. Unlike nurses or doctors, who may change shifts or attend to other patients, a doula remains with the mother throughout her labor. They provide comfort through pain relief techniques such as massage, aromatherapy, and breathing exercises. They also offer guidance on labor positions, encouragement, and emotional reassurance. Their presence often helps reduce the need for medical interventions and can lead to shorter labor times.Postpartum Support: After the baby arrives, a doula continues to assist the new mother as she transitions into her new role. They can offer support with breastfeeding, provide information on infant care, and help in recognizing signs of postpartum depression. This assistance can be invaluable in ensuring a smooth transition for the mother and baby.

Benefits of Having a Doula:

Reduced Medical Interventions: Studies have shown that the presence of a doula can lead to a decrease in the use of interventions such as epidurals, forceps, and cesarean sections.Shorter Labors: The continuous support that doulas provide has been linked with shorter labor durations.Increased Satisfaction: Mothers who have the support of a doula often report more positive birth experiences, feeling more in control, and being more satisfied with the birth process.Improved Neonatal Health: Some research suggests that babies born with the support of a doula may have fewer complications and are more likely to successfully breastfeed.

Doulas vs. Medical Professionals:

It is essential to understand that a doula is not a substitute for medical professionals. While a doula provides physical and emotional support, they do not perform clinical or medical procedures. Obstetricians, midwives, and nurses are trained to oversee the medical aspects of labor and delivery. Doulas complement this care by focusing on the emotional and physical comfort of the mother.

Conclusion:

A doula plays a crucial role in enhancing the childbirth experience for many women. Their continuous support, both emotional and physical, can transform the dynamics of labor and delivery, making it more positive and empowering. While they don’t replace the need for medical professionals, they serve as a comforting presence, ensuring the mother feels supported, heard, and cared for during one of life’s most profound moments. For many families, having a doula can be the key to a memorable and fulfilling birthing experience.

Five Painful Medical Conditions

Pain is a subjective experience, so what might be excruciatingly painful for one person might be more tolerable for another. However, several medical conditions are commonly described as particularly painful. Here are five conditions frequently cited for their associated pain:

Cluster Headaches: Often referred to as “suicide headaches,” cluster headaches are named for their tendency to come in clusters, often at the same time of day or night. They are more severe than migraines and can occur suddenly, with sharp, stabbing pain usually focused around one eye. The exact cause is still unknown.

Trigeminal Neuralgia: This condition affects the trigeminal nerve, which is responsible for sensations in the face. Those who suffer from trigeminal neuralgia might experience intense shocks or stabbing pain often triggered by the slightest touch, chewing, or wind. The pain is often described as an electric shock-like or burning sensation.

Complex Regional Pain Syndrome (CRPS): CRPS is a chronic pain condition that typically affects a limb, often after an injury, surgery, or even without an evident cause. The pain is out of proportion to the severity of the initial injury and is often described as burning, throbbing, or squeezing. The affected area might also change color, temperature, or swell.

Kidney Stones: These are hard deposits that form inside the kidneys. Passing these stones can be extremely painful, often compared to childbirth by some. The pain is often sharp and cramping and can be accompanied by nausea or vomiting.

Pancreatitis: Inflammation of the pancreas, whether acute or chronic, can cause severe abdominal pain, often described as radiating to the back. The pain is frequently accompanied by nausea, vomiting, and fever.

It’s crucial to note that the perception and tolerance of pain vary widely among individuals. Other conditions can be as painful or even more painful for certain individuals. For instance, some would put conditions like endometriosis, gallstones, or rheumatoid arthritis on such a list. Always consult a medical professional about any pain or symptoms.

A Low Carb Diet vs. A Low Fat Diet for Weight Loss

In the realm of nutrition and weight management, the battle between low carb and low fat diets has been a prominent debate for decades. Both these diets have their proponents, and studies have been conducted to understand their effectiveness in weight loss. Below, we dissect the fundamentals, benefits, and potential drawbacks of each approach to determine which one might be more effective for weight loss.

The Low Carb Diet

Fundamentals: A low carb diet emphasizes the reduction of carbohydrate intake, which includes foods like bread, pasta, and sugary treats. Instead, the focus shifts towards proteins and fats. The ketogenic diet and Atkins diet are popular variants of the low carb approach.

Benefits:

Immediate Weight Loss: Initial weight loss on a low carb diet can be substantial. This is primarily due to the depletion of stored glycogen in muscles, which also leads to a loss of water weight.Appetite Reduction: Many people find they feel less hungry on a low carb diet, which means they naturally eat fewer calories.Increased Protein Intake: A higher protein intake can boost metabolism, reduce appetite, and increase feelings of fullness.Stabilized Blood Sugar Levels: By limiting carbs, blood sugar levels tend to stabilize, which can be particularly beneficial for people with diabetes.

Drawbacks:

Initial Side Effects: Some people experience flu-like symptoms, known as the “keto flu,” during the initial phases.Limited Fruit and Grain Intake: Fruits and certain grains, which have health benefits, might be limited.Sustainability: For some, staying on a strict low carb diet long-term can be challenging.

The Low Fat Diet

Fundamentals: This diet involves reducing the intake of fats. It promotes eating foods that are naturally low in fats, like fruits, vegetables, lean meats, and grains.

Benefits:

Established Track Record: Low fat diets have been recommended for decades, especially for heart health.Calorie Reduction: Fats are calorie-dense, so by reducing fat intake, you’re often reducing overall calories.Broad Food Choices: One can enjoy a wide range of fruits, vegetables, and grains.Health Benefits: Apart from weight loss, a low fat diet can also help in reducing the risk of certain diseases, especially when focused on reducing saturated and trans fats.

Drawbacks:

Overconsumption of Refined Carbs: Some people replace fats with sugary or processed foods, negating potential benefits.Less Satiating: Fats can increase feelings of fullness; reducing them might lead to increased hunger.Potential Nutrient Deficiencies: Fat is essential for absorbing fat-soluble vitamins like A, D, E, and K.

Comparison and Conclusion

When considering weight loss, it’s essential to remember that everyone’s body responds differently. Some studies suggest that low carb diets lead to slightly more weight loss in the short term compared to low fat diets. This could be due to increased protein intake and the body’s shift to burning fat for energy. However, long-term studies present mixed results.

The success of a diet also depends on its sustainability. While some find success in cutting carbs, others feel deprived and struggle with side effects. Similarly, while many find a low fat approach easier to follow due to its broader food choices, some may feel hungry or miss the satiating effects of fats.

Ultimately, the most effective diet is the one that aligns with an individual’s preferences, lifestyle, and health needs. It is also crucial to focus on the quality of foods rather than just macronutrient distribution. Emphasizing whole foods, minimizing processed foods, and listening to the body’s hunger and fullness cues can be foundational steps in any weight loss journey.

In the end, whether you lean towards a low carb or a low fat approach, it’s essential to consult with a healthcare or nutrition professional to ensure you’re meeting all your nutritional needs and making healthful choices.

Carb Cycling

Carbohydrates, popularly termed “carbs,” are one of the three primary macronutrients in our diet, alongside proteins and fats. Carbs are our body’s primary energy source, and they play a crucial role in fueling our daily activities and workouts. However, when it comes to weight loss and muscle gain, the timing and quantity of carbohydrate intake can become a critical consideration. This is where the concept of carb cycling comes in.

What is Carb Cycling?

Carb cycling is a dietary strategy wherein an individual alternates between days of high-carbohydrate intake and days of low-carbohydrate intake. The idea behind this approach is to optimize the body’s metabolic functions by manipulating carb intake based on one’s activity level and fitness goals.

Why Carb Cycling?

Fat Loss and Muscle Retention: On low-carb days, the body is pushed to use stored fat as an energy source due to the scarcity of carbs, which can potentially promote fat loss. Concurrently, high-carb days aim to replenish glycogen stores and fuel intense workouts, supporting muscle maintenance or growth.Energy Regulation: By aligning high-carb days with intense workout sessions, one can ensure that they have sufficient energy to perform at their best, while low-carb days can coincide with rest days or low-intensity workouts.Insulin Sensitivity: Regularly depleting and then replenishing glycogen stores can enhance insulin sensitivity, ensuring that the body utilizes carbs more effectively when they are consumed.

Implementing Carb Cycling

A basic carb cycling routine could involve:

High-carb days (2-3 times a week): Align these days with heavy workout sessions like weight lifting or high-intensity interval training. Consume a higher percentage of total daily calories from carbs.Low-carb days (3-4 times a week): These can coincide with rest days or low-intensity cardio workouts. Reduce your carb intake significantly.No-carb or very low-carb days (0-1 times a week, optional): On these days, intake is restricted to only trace carbs, primarily from non-starchy vegetables. This can further stimulate fat loss.

Food Choices

While the focus is on carbs, the quality of those carbs matters:

High-carb days: Opt for whole grains like quinoa, brown rice, and oatmeal. Include starchy vegetables like sweet potatoes and legumes. Fruits, especially post-workout, can also be beneficial.Low-carb days: Focus on non-starchy vegetables like broccoli, spinach, and zucchini. Lean proteins and healthy fats become a primary source of energy.

Potential Challenges and Considerations

Hunger on Low-Carb Days: Given the reduced energy availability, it’s not uncommon to feel hungrier on low-carb days. It’s essential to ensure adequate protein and fat intake to satiate hunger.Workout Performance: While the idea is to match high-carb days with intense workouts, some people might still feel a dip in performance initially until they adapt.Complexity: Tracking carb intake can become challenging, especially for those new to dietary planning. Some may find it hard to stick to the plan.Individual Variation: Like any dietary strategy, carb cycling might not work the same for everyone. It’s crucial to monitor one’s body responses and adjust accordingly.

Conclusion

Carb cycling is a versatile dietary approach that merges the benefits of both high-carb and low-carb diets. By strategically altering carb intake based on physical activity and goals, it’s possible to optimize fat loss, muscle retention, and overall performance. However, like all dietary strategies, it requires dedication, planning, and keen observation of one’s body responses.

Before embarking on a carb cycling regimen or any dietary modification, it’s essential to consult with a nutritionist or healthcare professional to ensure it aligns with individual needs and goals.

The Appropriate Amount of Daily Calories to Consume

Calories are a measure of energy, specifically the energy that food provides our bodies. The appropriate amount of daily calories to consume varies greatly from one person to another. Factors influencing caloric needs include age, gender, weight, height, metabolism, physical activity level, and health goals (e.g., weight loss, maintenance, or gain). Here’s a breakdown of these factors to provide insight into the complexities of determining the appropriate caloric intake for an individual.

1. Basal Metabolic Rate (BMR): BMR is the number of calories required to maintain the body’s basic functions when at rest. This includes processes like breathing, circulation, and cellular production. It accounts for around 60-75% of daily caloric needs for most people. BMR is influenced by age, gender, weight, and muscle mass. Generally, individuals with more muscle mass have a higher BMR, meaning they burn more calories at rest.

2. Physical Activity Level (PAL): Physical activity contributes significantly to the total number of calories burned daily. Sedentary individuals might need fewer calories, whereas athletes or those engaged in heavy physical labor might require a much higher caloric intake. The Physical Activity Level is usually categorized as:

Sedentary (little or no exercise)Lightly active (light exercise/sports 1-3 days/week)Moderately active (moderate exercise/sports 3-5 days/week)Very active (hard exercise/sports 6-7 days a week)Super active (very hard exercise/sports & a physical job or training twice a day)

3. Age and Gender: Generally, caloric needs decrease with age due to a decrease in muscle mass and metabolic rate. Additionally, men typically have a higher muscle mass and, therefore, a higher BMR compared to women. As a result, men usually require more calories than women of the same age and weight.

4. Health Goals: Your caloric intake will largely depend on your health and fitness objectives:

Weight Loss: Consuming fewer calories than the body burns, known as a caloric deficit, is essential for weight loss. A common recommendation is to reduce daily caloric intake by 500 to 1,000 calories for a weight loss of 1 to 2 pounds per week.Maintenance: To maintain current weight, one needs to consume calories equivalent to the total number of calories burned in a day.Weight Gain: Those aiming to gain weight should consume more calories than the body burns, ensuring these calories come from nutritious sources.

5. Other Considerations: Pregnancy, breastfeeding, illnesses, and certain medications can affect metabolic rate and, consequently, caloric needs. For instance, pregnant and breastfeeding women generally require additional calories to support the growth and well-being of their child.

Determining Caloric Needs: To find out your ideal daily caloric intake:

Calculate your BMR using a BMR calculator or formula.Multiply your BMR by the Physical Activity Level factor that best describes your lifestyle.Adjust the result based on your health goals, adding or subtracting calories as needed.

Conclusion: Understanding and determining the appropriate amount of daily calories to consume is an essential aspect of maintaining a healthy lifestyle. While there are generalized recommendations, it’s important to remember that individual needs vary. It’s always a good idea to consult with a registered dietitian or nutrition expert to get a tailored plan. Remember, it’s not just about the number of calories but also about the quality and nutritional value of the calories consumed.

Turmeric Supplements for Arthritis

Arthritis is a condition in which one or more of the body’s joints became inflamed or swollen, which can cause stiffness and pain. It exists in many different forms, such as osteoarthritis, which occurs when the protective cartilage at the ends of bones deteriorates from gradual wear and tear, and rheumatoid arthritis, an autoimmune disorder characterized by an attack on joints by the body’s own immune system.¹ In the US, nearly 25% of adults, or 58.5 million people, suffer from some form of arthritis,² while worldwide, more than 500 million people suffer from osteoarthritis alone.³ Due to the high prevalence of this condition, its impact on quality of life, and the limitations of existing treatments, many are interested in novel ways to alleviate symptoms. One direction of research is the use of supplements, such as turmeric-based compounds, for arthritis.

There is no cure for arthritis, but several options exist for limiting the inflammation and pain. Applying heat to painful joints, for example, can sometimes help relieve symptoms. In more serious cases, joint surgery, such as a hip or knee replacement, might be recommended. Another potentially beneficial treatment is the use of medications or supplements.

A promising class of supplements for treating arthritis symptoms derive from turmeric, a ginger-like spice that comes from the root of a plant native to Southeast Asia. One of the active components of turmeric (that can be extracted from the plant) is a compound named curcumin, which is known to have anti-inflammatory properties.⁴ Recent research has shown that while turmeric on its own does not have much of an impact on arthritis pain, the curcumin extract can offer benefits for those suffering from arthritis.

In a 2019 study, researchers administered either a curcumin tablet or a dose of diclofenac, a nonsteroidal anti-inflammatory drug (NSAID), to participants with osteoarthritis.⁵ When compared with the diclofenac group, patients in the curcumin group showed a similar level in reduction of severe pain and their Knee Injury and Osteoarthritis Outcome Score (KOOS), a self-reported measure of the knee’s health and functionality. There was, however, a large discrepancy in the incidence of adverse effects between the two groups. During the trial, 28% of patients in the diclofenac group required H2 blockers, a type of medication that treats ulcers and prevents their return. A known side effect of NSAIDs is that they can increase the risk of gastric acid breaking through the mucosal lining of the stomach,⁶ and diclofenac, it turned out, was no different. Curcumin, on the other hand, did not cause this issue, and none of the patients in that group required H2 blockers.

Part of the reason curcumin does not cause ulceration, compared to NSAIDs, is that they more specifically target the molecules associated with inflammation (and do not also interact with molecules involved in preventing ulcers). Researchers have found that curcumin blocks the expression of genes encoding pro-inflammatory mediators like IL-1β and TNF-α. Despite its ability to reduce inflammation, curcumin does not exert an effect on knee effusion⁷ – the composition of cartilage and the amount of fluid in the joint – which would represent a more direct treatment of osteoarthritis rather than treating the pain it causes. Regardless, turmeric supplements, provided they primarily contain the turmeric extract curcumin, are an exciting treatment option for arthritis-related pain, and further research into the effects of curcumin will better ensure that it can be used to help those suffering from arthritis.

References

1. Types of Arthritis Pain | Arthritis Foundation. https://www.arthritis.org/health-wellness/healthy-living/managing-pain/understanding-pain/sources-of-arthritis-pain.

2. Arthritis. Centers for Disease Control and Prevention https://www.cdc.gov/chronicdisease/resources/publications/factsheets/arthritis.htm (2021).

3. Osteoarthritis. https://www.who.int/news-room/fact-sheets/detail/osteoarthritis.

4. Kocaadam, B. & Şanlier, N. Curcumin, an active component of turmeric (Curcuma longa), and its effects on health. Crit Rev Food Sci Nutr 57, 2889–2895 (2017), DOI: 10.1080/10408398.2015.1077195

5. Shep, D., Khanwelkar, C., Gade, P. & Karad, S. Safety and efficacy of curcumin versus diclofenac in knee osteoarthritis: a randomized open-label parallel-arm study. Trials 20, 214 (2019), DOI: 10.1186/s13063-019-3327-2

6. Wallace, J. L. How do NSAIDs cause ulcer disease? Baillieres Best Pract Res Clin Gastroenterol 14, 147–159 (2000), DOI: 10.1053/bega.1999.0065

7. Wang, Z. et al. Effectiveness of Curcuma longa Extract for the Treatment of Symptoms and Effusion-Synovitis of Knee Osteoarthritis : A Randomized Trial. Ann Intern Med 173, 861–869 (2020), DOI: 10.7326/M20-0990

Reduce Salt Consumption for Health

Overconsumption of sodium in meals elevates blood pressure, increasing the risk of cardiovascular diseases. About 3 million fatalities globally are linked to excessive sodium consumption. Reducing salt consumption will lower blood pressure and lessen the risk of cardiovascular conditions and other health complications, like chronic kidney disease, obesity, stomach cancer, and liver diseases. ¹

Decreasing daily salt consumption by 3 grams in the average American could likely result in an annual drop in the occurrence of new cases of coronary heart disease (from 60,000 to 120,000), strokes (from 32,000 to 66,000), and myocardial infarctions (from 54,000 to 99,000). Additionally, it could lessen the annual death rate from any cause by 44,000 to 92,000. Potentially, this could reduce annual healthcare expenditure by a minimum of $10 billion dollars to a maximum of $24 billion dollars. ²

Silva-Santos et al. cites three randomized trials which successfully lowered adults’ salt intake: 1. dietary education along with the availability of potassium-added salt substitute at local stores, 2. reduced salt in bread and providing nutritional advice, and 3. children’s nutritional education which they then shared with their families. ¹By integrating salt reduction education into school programs and encouraging children to spread the message to their families, salt intake can be decreased significantly.³ Silva-Santos et al. report that self-monitoring was effective in changing behavior and there is a trend towards self-monitoring of health, especially using technology to count calories, track exercise, and provide dietary advice, which could be applied to helping reduce salt consumption.¹

Campbell et al. explain the best steps for tailoring a national program to reduce excessive salt consumption in a country with few prevention strategies. First, collaborative leadership is key. Academic leaders produce evidence-based frameworks using data gathered from collaborating healthcare leaders. Second, prepare for environmental and cultural barriers by pinpointing hindrances and preparing solutions proactively. Third, estimate the impact by focusing on data analysis so that accurate models can be generated. Some models might need a more comprehensive set of national health statistics. When national data is insufficient, projections based on data from other countries might jumpstart the program. Fourth, streamline support in your team. There should be individuals with technical expertise to validate and analyze data and a public relations consultant to aid in media delivery. Fifth, establish a solid scientific basis for salt reduction by collecting as much conclusive data as possible. Then, develop a policy statement that breaks down the scientific reasoning for the national initiative and delineates the steps required from the industry, government, and health sector and be prepared to collaborate with them. A designated media outlet is necessary to communicate your goals for salt reduction to the public and politicians.

A key step is being prepared for industry-supported public opposition to the salt reduction from those with financial benefits. The most important step is maintaining action over the long term by having a mechanism to 1. evaluate and track salt consumption in real time to keep your program’s data relevant, 2. pinpoint new and unchanging salt sources, and 3. monitor the salt content in food over time. It can be beneficial to link the salt reduction efforts with other health policies, like simple, comprehensible food labels (particularly if these labels alert consumers about high salt content). Finally, national context needs to be the foundation for the program. While processed foods are the primary source of salt in developed nations, in developing nations, home-cooked meals are the primary source. The public’s and politicians’ willingness to develop policies to reduce salt consumption can be influenced by a range of cultural or nationalistic motives, such as, political beliefs about government intervention in food production, acute public health crises (like a pandemic), conflict, or extensive internal unrest. ⁴

References

Silva-Santos, T., Moreira, P., Rodrigues, M., Padrão, P., Pinho, O., Norton, P., . . . Gonçalves, C. (2022). Interventions that successfully reduced adults salt Intake—A systematic review. Nutrients, 14(1), 6. doi:10.3390/nu14010006

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