Dennis Bruns

HOLISTIC SPINE HEALTH METHODS TO NATURALLY COMBAT EXCESSIVE INFLAMMATION BY Dennis Bruns Musculoskeletal Physiotherapy Specialist YouTube.com/@PhysioDennisBruns/ TABLE OF CONTENTS Alternative Solutions 3 Healthy Anti-inflammatory Foods 4 Zeolite Clinoptilolite (ZC) 5 Inflammatory Foods 6 Alcohol 6-7 Sleep 8-9 Resources/Further Reading 10-15 ALTERNATIVE SOLUTIONS Alternative Solutions As an alternative to artificial anti-inflammatory medications (which tend to have many unwanted harmful side effects), one should apply natural methods on multiple levels for rehabilitation and prevention purposes. Inflammation is a double-edged sword: it is needed to protect your body from infections and injuries, but chronic inflammation is a common cause for multiple diseases. Chronic inflammation has multiple causes and contributing factors. Eating unhealthy foods is one of these major factors to overcome to facilitate excellent health; including your spinal health. ©PHYSIO DENNIS BRUNS | PAGE 3 ALTERNATIVE SOLUTIONS Healthy Anti-inflammatory Foods Try to keep things simple. Adopt a diet which contains any of the following on a regular basis and in appropriate amounts: Anti-inflammatory foods (non-exhaustive) Avocado Berries Turmeric (curcuma) Green tea Spirulina Bell peppers and chilli peppers Fermented soy foods Mushrooms, especially lion´s mane Leafy greens (kale, spinach..) Grapes Broccoli Tomatoes Red beetroot Cherries Virgin olive oil Dark chocolate Cinnamon Almonds and walnuts Anti-inflammatory herbal supplements Eating these healthy foods increases your natural killer cells (NK cells), which are essential to destroy harmful substances in your body. Apart from helping to avert common diseases such as heart attack, diabetes, obesity, cancer, and stroke, they also benefit your general fitness levels and your physical appearance (supporting healthy skin and hair). Experiment with healthy foods that suit your taste so you experience the joy of having delicious meals, while feeling good both mentally and physically. Eating healthy food is one of the pillars of a healthy body, including your spine. ©PHYSIO DENNIS BRUNS | PAGE 4 ALTERNATIVE SOLUTIONS Zeolite Clinoptilolite (ZC) ZC is an outstanding detoxifying, antioxidant and anti-inflammatory agent. It is a mineral compound, created when lava hits seawater. Professor Dr. Karl Hecht, an outstanding professor from Germany, lived nearly 100 years and attributed his longevity to taking ZC for many years on a regular basis. Apart from its anti-inflammatory effect, it is noteworthy that ZC is rich in Silica. A lack of silica causes many diseases, so by taking ZC you are not only combatting excessive inflammation but are taking advantage of multiple other positive effects on your health. Zeolite has multiple subclasses, note that Clinpotilolite is the only subclass of Zeolite mentioned here for human consumption. Please consult with your physician before taking ZC as it is not appropriate for everyone or in every situation. Be careful to choose only those Zeolite Clinoptilolite products which have been carefully tested for their purity with the proper test certificates. A note of caution: ZC should not be inhaled as it is unhealthy for the lungs so pay special attention to avoid it. ©PHYSIO DENNIS BRUNS | PAGE 5 ALTERNATIVE SOLUTIONS Inflammatory Foods No need to go to completely avoid these foods, but aim to keep portions smaller and do not eat them on a regular basis: ultra-processed foods like (many fast foods, frozen meals, and processed meats) fried foods and partially hydrogenated oils contain unhealthy fats (trans fats) some vegetable oils, such as soybean oil, promote inflammation (because of high omega-6 fatty acid content) sugar-sweetened beverages and refined carbs Alcohol Alcohol deserves special attention as it is a commonly consumed substance in many societies: it does not only cause wound healing delay and increased acute and chronic inflammation (the inflammatory marker CRP gets increased), but also contributes to the development of post-surgical pain, including for spinal surgery. It is a high risk factor for chronification of pain in general, and also for back pain. Alcohol has numerous negative health effects on physical, mental, emotional, and social levels when consumed in immoderate amounts and even more when combined with poor nutrition habits. ©PHYSIO DENNIS BRUNS | PAGE 6 ALTERNATIVE SOLUTIONS In general, alcohol consumption, except in very small quantities, contributes to a short life filled with many mental and physical diseases, as well as social and economic troubles. When alcohol has been consumed excessively on a regular basis or in case of binge drinking, it causes direct negative impact on muscle function and strength, including the muscles stabilizing your spine, this condition is called Alcoholic Myopathy. In the context of inflammation, it is also noteworthy that alcohol is not only directly, but also indirectly conducive to slow healing: excessive and chronic alcohol consumption significantly disturbs sleep, which in turn disturbs the body´s ability to deal with multiple inflammatory processes. Abstaining from alcohol can contribute indirectly to a healthier spine by preventing excessive inflammation in acute and chronic back pain stages. Avoiding alcohol leads to better general physical fitness, which in turn contributes to manifold health benefits, including better back muscles. So, in essence, it is of crucial importance to avoid overconsumption of alcohol in prevention and rehabilitation contexts. You´ll do yourself a great favor by exercising strict mindfulness regarding alcohol. ©PHYSIO DENNIS BRUNS | PAGE 7 ALTERNATIVE SOLUTIONS Sleep Good sleep on a regular basis is crucial to maintain many normal functions of the body. Chronic sleep disorders also contribute to states of excessive inflammation. In the context of spinal health care, poor sleep translates to delays in pain management in chronic back pain cases, as well as delayed wound healing after spinal surgery. It also contributes to an elevated perception of pain (without worsening of structural issues) because of an excited nervous system response. Have you noticed that you tend to be much more stress-tolerant when you have had a good night´s sleep? That also includes the level of your pain tolerance. In other words, problems with your sleep can lead to increased levels of perceived pain making you believe that your acute wound or chronic back pain issue might have worsened, when in reality, nothing has changed. Furthermore, sleep disorders contribute to more fatigue and less motivation to work out for your back. So, in essence, it is important that sleep is not handled as a minor issue in acute and chronic back pain cases, particularly when trouble with sleep is chronic. Successful sleep management involves multiple aspects such as proper timing, good diet, appropriate amounts of physical exercise, and emotional balance, among others. As this article deals in particular with nutrition adjustment, it is noteworthy that recent research confirms in many instances that negative nutrition habits contribute to adverse sleep patterns, with the added consequence that back pain is aggravated. ©PHYSIO DENNIS BRUNS | PAGE 8 ALTERNATIVE SOLUTIONS Try to pay regular attention to what causes you to sleep well, and try to incorporate the mild and obvious solutions to handle it yourself. When sleep is still troublesome after trying mild methods, then speak to your physician to examine deeper causes and tailor a holistic solution according to your needs. ©PHYSIO DENNIS BRUNS | PAGE 9 ALTERNATIVE SOLUTIONS Resources/Further Reading Anti-inflammatory Foods Das D, Sarkar S, Borsingh Wann S, Kalita J, Manna P. Current perspectives on the anti-inflammatory potential of fermented soy foods. Food Res Int. 2022 Feb;152:110922. doi: 10.1016/j.foodres-. Epub 2021 Dec 22. PMID:-. Shahbazi R, Sharifzad F, Bagheri R, Alsadi N, Yasavoli-Sharahi H, Matar C. Anti-Inflammatory and Immunomodulatory Properties of Fermented Plant Foods. Nutrients. 2021 Apr 30;13(5):1516. doi: 10.3390/nu-. PMID:-; PMCID: PMC-. Vahid F, Rahmani D. Can an anti-inflammatory diet be effective in preventing or treating viral respiratory diseases? A systematic narrative review. Clin Nutr ESPEN. 2021 Jun;43:9-15. doi: 10.1016/j.clnesp-. Epub 2021 Apr 24. PMID:-. Peluso I, Villano Valencia D, Chen CO, Palmery M. Antioxidant, Anti-Inflammatory, and MicrobialModulating Activities of Nutraceuticals and Functional Foods 2019. Oxid Med Cell Longev. 2020 Apr 2;2020:-. doi: 10.1155/2020/-. PMID:-; PMCID: PMC-. Maleki SJ, Crespo JF, Cabanillas B. Anti-inflammatory effects of flavonoids. Food Chem. 2019 Nov 30;299:125124. doi: 10.1016/j.foodchem-. Epub 2019 Jul 3. PMID:-. Peluso I, Villano Valencia D, Chen CO, Palmery M. Antioxidant, Anti-Inflammatory, and MicrobialModulating Activities of Nutraceuticals and Functional Foods 2019. Oxid Med Cell Longev. 2020 Apr 2;2020:-. doi: 10.1155/2020/-. PMID:-; PMCID: PMC-. Yatoo MI, Gopalakrishnan A, Saxena A, Parray OR, Tufani NA, Chakraborty S, Tiwari R, Dhama K, Iqbal HMN. Anti-Inflammatory Drugs and Herbs with Special Emphasis on Herbal Medicines for Countering Inflammatory Diseases and Disorders - A Review. Recent Pat Inflamm Allergy Drug Discov. 2018;12(1):3958. doi: 10.2174/-X-. PMID:-. Zhu F, Du B, Xu B. Anti-inflammatory effects of phytochemicals from fruits, vegetables, and food legumes: A review. Crit Rev Food Sci Nutr. 2018 May 24;58(8):-. doi: 10.1080/-. Epub 2017 Jun 12. PMID:-. Ghasemian M, Owlia S, Owlia MB. Review of Anti-Inflammatory Herbal Medicines. Adv Pharmacol Sci. 2016;2016:-. doi: 10.1155/2016/-. Epub 2016 May 10. PMID:-; PMCID: PMC-. ©PHYSIO DENNIS BRUNS | PAGE 10 ALTERNATIVE SOLUTIONS Wu Q, Liu L, Miron A, Klímová B, Wan D, Kuča K. The antioxidant, immunomodulatory, and antiinflammatory activities of Spirulina: an overview. Arch Toxicol. 2016 Aug;90(8):1817-40. doi: 10.1007/s-. Epub 2016 Jun 3. PMID:-. Clifford T, Howatson G, West DJ, Stevenson EJ. The potential benefits of red beetroot supplementation in health and disease. Nutrients. 2015 Apr 14;7(4):2801-22. doi: 10.3390/nu-. PMID:-; PMCID: PMC-. Joseph SV, Edirisinghe I, Burton-Freeman BM. Berries: anti-inflammatory effects in humans. J Agric Food Chem. 2014 May 7;62(18):-. doi: 10.1021/jf-. Epub 2014 Mar 17.PMID:-. Prasad AS. Zinc: an antioxidant and anti-inflammatory agent: role of zinc in degenerative disorders of aging. J Trace Elem Med Biol. 2014 Oct;28(4):364-71. doi: 10.1016/j.jtemb-. Epub 2014 Aug 12. PMID:-. Lucas L, Russell A, Keast R. Molecular mechanisms of inflammation. Anti-inflammatory benefits of virgin olive oil and the phenolic compound oleocanthal. Curr Pharm Des. 2011;17(8):754-68. doi: 10.2174/-. PMID:-. Gruenwald J, Freder J, Armbruester N. Cinnamon and health. Crit Rev Food Sci Nutr. 2010 Oct;50(9):82234. doi: 10.1080/-. PMID:-. Chrubasik JE, Roufogalis BD, Chrubasik S. Evidence of effectiveness of herbal antiinflammatory drugs in the treatment of painful osteoarthritis and chronic low back pain. Phytother Res. 2007 Jul;21(7):675-83. doi: 10.1002/ptr.2142. PMID:-. Zeolite Clinoptilolite Mastinu A, Kumar A, Maccarinelli G, Bonini SA, Premoli M, Aria F, Gianoncelli A, Memo M. Zeolite Clinoptilolite: Therapeutic Virtues of an Ancient Mineral. Molecules. 2019 Apr 17;24(8):1517. doi: 10.3390/molecules-. PMID:-; PMCID: PMC-. Unhealthy Foods which Are Conducive for Excessive Inflammation Lopes AEDSC, Araújo LF, Levy RB, Barreto SM, Giatti L. Association between consumption of ultraprocessed foods and serum C-reactive protein levels: cross-sectional results from the ELSA-Brasil study. Sao Paulo Med J. 2019 Jul 15;137(2):169-176. doi: 10.1590/-. PMID:-. ©PHYSIO DENNIS BRUNS | PAGE 11 ALTERNATIVE SOLUTIONS Hammerling U, Bergman Laurila J, Grafström R, Ilbäck NG. Consumption of Red/Processed Meat and Colorectal Carcinoma: Possible Mechanisms Underlying the Significant Association. Crit Rev Food Sci Nutr. 2016;56(4):614-34. doi: 10.1080/-. PMID:-. Bahadoran Z, Mirmiran P, Azizi F. Fast Food Pattern and Cardiometabolic Disorders: A Review of Current Studies. Health Promot Perspect. 2016;5(4):231-240. Published 2016 Jan 30. doi:-/hpp- Hu Y, Costenbader KH, Gao X, Al-Daabil M, Sparks JA, Solomon DH, Hu FB, Karlson EW, Lu B. Sugarsweetened soda consumption and risk of developing rheumatoid arthritis in women. Am J Clin Nutr. 2014 Sep;100(3):959-67. doi: 10.3945/ajcn-. Epub 2014 Jul 16.PMID:-; PMCID: PMC-. Multiple Negative Effects of Alcohol Amatsu T, Tsujiguchi H, Hara A, Miyagi S, Kannon T, Suzuki K, Shimizu Y, Nguyen TTT, Pham KO, Suzuki F, Kasahara T, Nakamura M, Hayashi K, Shibata A, Ogino N, Konoshita T, Kambayashi Y, Tsuboi H, Tajima A, Nakamura H. Relationship between Alcohol Intake and Chronic Pain with Depressive Symptoms: A Cross-Sectional Analysis of the Shika Study. Int J Environ Res Public Health. 2022 Feb 11;19(4):2024. doi: 10.3390/ijerph-. PMID:-; PMCID: PMC-. Han L, Han H, Liu H, Wang C, Wei X, He J, Lu X. Alcohol Abuse and Alcohol Withdrawal Are Associated with Adverse Perioperative Outcomes Following Elective Spine Fusion Surgery. Spine (Phila Pa 1976). 2021 May 1;46(9):588-595. doi: 10.1097/BRS-. PMID:-. Axley PD, Richardson CT, Singal AK. Epidemiology of Alcohol Consumption and Societal Burden of Alcoholism and Alcoholic Liver Disease. Clin Liver Dis. 2019 Feb;23(1):39-50. doi: 10.1016/j.cld-. PMID:-. Liu S, Zhao Z, Guo Y, Shu H, Li C, Tang Y, Xing Y, Tao F. Spinal AMPA Receptor GluA1 Ser831 Phosphorylation Controls Chronic Alcohol Consumption-Produced Prolongation of Postsurgical Pain. Mol Neurobiol. 2018 May;55(5):-. doi: 10.1007/s-. Epub 2017 Jun 5. PMID:-; PMCID: PMC-. Sanchez JJ, Noor S, Davies S, Savage D, Milligan ED. Prenatal alcohol exposure is a risk factor for adult neuropathic pain via aberrant neuroimmune function. J Neuroinflammation. 2017 Dec 19;14(1):254. doi: 10.1186/s-. PMID:-; PMCID: PMC-. Leclercq S, de Timary P, Delzenne NM, Stärkel P. The link between inflammation, bugs, the intestine and the brain in alcohol dependence. Transl Psychiatry. 2017 Feb 28;7(2):e1048. doi: 10.1038/tp.2017.15. 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