Beating Arthritis
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Copyright © 2012, Clarks Healthcare
All rights reserved. No part of this book may be sold or reproduced by any mechanical, photographic,
or electronic process, or in the form of a photographic recording, nor may it be stored in a retrieval
system, transmitted or otherwise copied for public or private use without the written permission of
the publisher. Requests for permission should be addressed to:
Clarks Osteopathic and Complementary Healthcare
378 London Road, Benfleet, Essex, SS7 1AX
Beating Arthritis: A Practical Guide to Managing Joint Pain Without Medication
1st Edition 2012
Author: Lisa Clark
Cover and Interior Design: Clarks Healthcare
Disclaimer - Warning
The information in this book is not intended to replace a one-on-one relationship with a qualified
health care professional and is not intended as medical advice. The health and lifestyle related
recommendations and activities described in this book may not be appropriate for everyone. All
individuals, especially those who suffer from any condition, disease or are recovering from any injury,
should consult a medical professional regarding the advisability of undertaking any of the health,
lifestyle suggestions in this book and it is not intended as a substitute for medical advice. The author
is neither responsible nor liable for any harm or injury resulting from the lifestyle recommendations
or the use of the exercises described herein. The author encourages you to make your own health
care decisions based upon your research and in partnership with a qualified health care professional.
Beating Arthritis
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TABLE OF CONTENT
Foreword . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4-5
What is Arthritis? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
Arthritis Facts - did you know? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
What is Osteoarthritis? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Common Symptoms of Osteoarthritis (OA) . . . . . . . . . . . . . . . . . . . . . . . 8
What joints are affected by OA?. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
What causes Osteoarthritis?. . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
The process of Osteoarthritis. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
What can I do to slow the effects of Osteoarthritis?. . . . . . . . . . . . . . . . 10
Exercise and stretching . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
Recommendations for exercise. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
Important exercising guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
Nutrition & Arthritis. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
The Benefits of Water and Salt. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Supplements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15-16
Hot & Cold Therapy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17
Importance of Rest and Relaxation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17
Manual Therapy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
Maintaining good posture . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Regular Movement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Earthing and its healing effects . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
Comprehensive Assessments . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20
Top 10 tips to help prevent joint pains and arthritis. . . . . . . . . . . . . 21-22
Beating Arthritis
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Final Thoughts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23
How to contact us . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23
Bibliography . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
The Benefits of Osteopathic care . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25
Our specialist Osteopathic clinics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26
Nutrition and holistic lifestyle coaching . . . . . . . . . . . . . . . . . . . . . . . . . . 26
Beating Arthritis
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Foreword
Hello,
I am Lisa Clark, co-founder of Clarks Osteopathic & Complementary Healthcare. I
would like to thank you for downloading this e-book. I have compiled this book as a
user-friendly, easy to read guide to Arthritis with minimal use of scientific
terminology. It is based on my clinical experience with thousands of patients,
published research, books, DVD’s, studying and attendance of many courses.
Arthritis and its related symptoms and disabilities are the second most common
cause of days off work and a leading cause of GP visits. According to the NHS it is
estimated that 70% of 70 year olds have arthritis. Statistics show that in the UK more
than 1 in 50 men aged over 45 years will visit their GP at least once a year for
arthritic pains. The incidence is higher in elderly women affecting 1 in 10 and women
are more susceptible to result in surgery. Arthritis and its associated symptoms
result in lots of pain and disabilities which may lead to relying heavily on pain
medication and possible joint replacement surgery.
My intention is that by reading this book you will gain a greater understanding of
simple techniques and lifestyle choices that can reduce the effects of joint
inflammation and improve joint function. It is my strong belief that prevention is far
better than cure!
In addition to receiving useful information on how to manage joint pain, in this e-
book, you are also included in our exclusive newsletter subscriber list. This entitles
you to some cutting edge information on health, wellness and injury prevention, all
delivered to you at regular intervals each month. Each edition will feature valuable
tips, health plans, expert advice, video and audio lectures and informative articles to
keep you healthy and living without pain. You can share this excellent resource of
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healthy living with your family, friends, colleagues and acquaintances, by forwarding
it to their email address or asking them to sign up for FREE. This newsletter is my
commitment to improving your health as your preferred healthcare professional
Thank you!
Lisa Clark B.Ost Osteopathy, HLCII, CMTA Co-founder of Clarks Osteopathic & Complementary Healthcare Registered Osteopath Holistic Lifestyle Coach Certified Metabolic Typing Advisor
Beating Arthritis
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What is Arthritis?
Arthritis is a generic term used for joint disorders
causing pain, inflammation, stiffness and swelling, in
one or multiple joints in the body.
In our Osteopathic clinic we see people on a daily
basis seeking advice and treatment for their joint
pain, swelling and reduced range of motion. There
are many conditions associated with the above
symptoms especially arthritis, either as a primary
complaint or secondary effect from an existing
condition.
Current literature states that there are over one hundred different forms of arthritis!
In the clinic we have seen people presenting with many conditions that cause joint
aches and pains, such as: inflammatory bowel disease, Crohns, colitis etc., lyme
disease, reactive arthritis, psoriatic arthritis, ankylosing spondylitis, gout & pseudo
gout, rheumatoid arthritis, juvenile idiopathic arthritis and osteoarthritis and many
more. For the general purpose of this e-book, information provided in this literature
is intended for the most common form of arthritis, known as Osteoarthritis.
However in the section ‘what you can do to prevent arthritis’ the general
information is beneficial for many forms of arthritis.
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Arthritis Facts - did you know?
The symptoms of arthritis are mainly noticed physically, but it also exacts a
mental, emotional and economic toll. It is believed that Roman Emperor
Diocletian exempted citizens with severe arthritis from paying taxes.
Arthritis afflicts about forty million men, women & children in America –
about one out of every seven people. This gives it the distinction of having
the highest incidence rate of all disabilities and health conditions among U.S
adults. It is also the number one cause of chronic disability in the United
States.
In the U.K more than 1 in 50 men aged over 45 years will visit their GP at least
once a year for OA, which rises to approx. 1 in 10 in elderly women.
In the UK one in five visits to the GP is due to symptoms of Arthritis.
In the UK arthritis and related conditions are the second most common cause
of days off work.
In the UK it is estimated that 70% of 70 year olds have arthritis (NHS Choices)
85% of the human population will experience pain in their joints at some
point in their life.
Many animals are also affected by joint pain; dogs and horses are especially
prone to joint pain.
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What is Osteoarthritis (OA)?
Osteoarthritis (OA) gets its name from the
Greek word “osteo” of the bone, “arthro”
joint and “itis” meaning inflammation. It is
also known as osteoarthrosis, joint
degeneration or general ‘wear & tear’ and
affects around 8 million people in the U.K.
Common Symptoms of Osteoarthritis
Joint Pain
Joint inflammation
Joint Swelling/ Joint Effusion (can lead to deformity)
Stiffness, especially first thing in the morning
Pain during the night, waking from sleep, especially when moving in bed
Warmth emanating from both the joint and the area around the joint
Redness of skin around the joint
Reduced ability to move the joint, limited range of motion
Fatigue
Frustration!
What joints are affected by OA?
OA affects both the larger weight
bearing joints such as the knees, hips
and spinal vertebrae and the smaller
joints i.e. the hands and feet, although
any joint and its surrounding cartilage can be affected. Apart from the joint pain,
swelling and stiffness symptoms may also include joint locking, redness and heat and
occasionally ‘giving way’. Joint effusion is also associated with osteoarthritis.
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What causes Osteoarthritis (OA)?
Possible causes of OA have been stated to be affected by age, genetics, weight,
congenital or pathogenic, injury/trauma, loss of coordination leading to over
stressing joint mechanics. There is also strong evidence to show a poor diet that
lacks nutrition, not consuming adequate levels of clean water and a stressful lifestyle
also affect our mind and body’s level and ability for healing and resilience to injury
and stress.
The Process of Osteoarthritis
Initially the cartilage around the bones is ‘worn
down’ and can expose the bone surface in the joint,
this can cause swelling and inflammation which
makes it harder to carry out a full range of motion in
the joint, which has an effect on muscle tone. The
increased swelling and degeneration of cartilage can
lead to ligament laxity which may cause the ‘giving
way’ feeling that some patients experience with
osteoarthritis.
During the process of joint degeneration the water content of the cartilage reduces,
which has an effect on the ‘shock absorbing’ abilities of the cartilage and makes it
susceptible to damage and deterioration. As these bits of cartilage ‘debris’ enter the
synovial joint space (area in the joint) the body will try to break them down and
remove them. There is an attempt by the body to improve the articular cartilage
surface (cartilage around the end of the bone) by sometimes forming osteophytes or
‘bony spurs’, which can be a painful process. Put in simple terms, it involves the
breakdown of cartilage within joints so that the bone is exposed and bone on bone
rubbing causes pain, swelling, decreased joint space and restricted joint movement,
inflammation, redness and heat. Ouch!
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What can I do to slow the effects of Osteoarthritis?
Joint pain can have a variety of symptoms and treatments. With the correct
healthcare provider, you can manage arthritic pain effectively. There are many
options to reduce the effects and a few arthritic disorders can become completely
pain free.
Regarding osteoarthritic conditions the goal of treatment is to control pain and
minimise further joint damage. Therefore a treatment plan is individualized to a
patient’s specific needs and the extent of existing joint degeneration.
Exercise and stretching
A regular exercise and stretching routine are
important to keep the body mobile and flexible.
It can help to:
Reduce pain
Increase range of motion in a joint
Reduce stiffness
Reduce fatigue
Increase flexibility, muscle strength and endurance
Strengthen muscles around the joints
Improve overall ability to do day-to-day activity
Strengthen and maintain bone and cartilage tissue
Improve health and fitness by increasing energy levels, improve sleep quality,
assist with weight control, improve overall cardiovascular health, decrease
depression, improve self-esteem and emotional health.
“Regular, moderate physical activity is beneficial in decreasing fatigue, strengthening
muscles and bones, increasing flexibility and stamina and improving an overall sense
of well-being” Surgeon General’s Report on Physical Activity and Health.
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Recommendations for exercise
A balanced programme that takes into
consideration your individual needs and includes a
combination of exercises is best. A full range of
motion exercises to help maintain joint movement,
increase flexibility and relieve stiffness.
Strengthening exercises to maintain or increase
muscle strength, can help to support and protect
joints affected by arthritis.
Endurance exercises to improve cardiovascular
fitness, and improve well-being. An example would
be swimming or water aerobics as exercising in water relieves the weight on sore
joints.
Taking walks in nature is great exercise. Research has shown that those who take
brief daily walks have less morning joint stiffness and pain than those who do not
exercise.
Cycling or short bike rides provide a good way to get movement without putting too
much strain through the joints. You can also use a stationary exercise bike at home
or just the pedals that you can place in front of a chair and do the cycle movement
whilst seated. Exercising with light weights can help to strengthen joints.
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Important exercising guidelines
Before beginning an arthritis exercise program,
you should consult your GP, Osteopath or
Specialist, especially if you have not exercised in a
while, have had any surgical procedures or
additional health complaints
Start gently so you can find out how much
you are able to do without making the pain
worse.
Little and often’ is better than long,
infrequent bursts of activity!
Gradually increase your exercise in small amounts but regularly. If you take it
too easy the body will adapt quickly and you may not get the optimal
benefits.
Be adventurous! Find a form of exercise which is fun and which you enjoy. As
long as you listen to your body and do what makes you feel great.
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Nutrition & Arthritis
You Are What You Eat! Every cell in your body is
made from what you eat and drink on a daily
basis, therefore it would seem logical that in order to reduce joint pain, swelling,
inflammation and arthritis you would need to minimise the foods that cause
inflammation and increase the foods that reduce inflammation. With the increased
use of chemical fertilisers, pesticides, herbicides and rodenticides on crops our soils
are being depleted of nutrients, the animals eating the crops are receiving a variety
of medications which in turn have an effect on us, adding more stressors for our
detox organs and body to deal with.
Consuming higher quality fresh, organic fruit and vegetables, raw dairy
(unpasteurised), wild caught fish, organic free range meat are all optimal for
improving health. However in our clinical experience removing gluten and dairy
products from your diet greatly helps regarding joint inflammation.
This is a vast subject and there is no one diet that suits
all! One person’s medicine is another person’s poison.
When it comes to nutrition, eating for your correct
metabolic type greatly improves symptoms and
promotes healing. Essentially what that means is eating
the correct combination of fats, proteins and
carbohydrates and in the correct ratios for your specific needs. These are what the
body uses to function and rebuild with, so the more they are denatured, unnatural
and sprayed with chemicals the harder it is for the body to break them down.
Foods high in omega 3 fats such as oily fish, help to reduce inflammation. Hormone
free sources of fats and oils are good such as Coconut oil, Avocados, Olive Oil. The
best fruits are berries as they contain high levels of antioxidants which help reduce
inflammation.
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The Benefits of Water & Salt on joint health
Water has many functions in the body; we are
practically 80% water.
Cartilage within the joint is about 85% water which can
decrease to 70% as we age. Joints and cartilage in the
body are dependent on lubrication for movement. If
the body is not supplied with sufficient water for its
needs it will prioritise, taking water from joints to
supply other areas, mainly the internal organs. This
may result in long term insufficient water levels for the
body and can predispose us to tissue damage, pain, degenerative changes to the
joint cartilage and many different health problems. It is advisable to consume
adequate levels of water to reduce joint pains and reduce caffeine and alcohol intake
as these deplete the body of water and minerals. Remember, apart from the obvious
one of urinating, some other examples of how we lose water from the body via
sweating, breathing, coughing, sneezing etc.
Salt also plays a key part in maintaining health: I am
referring to salt from a natural source, unrefined sea
salt which contains minerals that the body requires.
We need salt as it pulls water into the cell and
therefore helps us hydrate adequately. The balance of
water and salt in the body is essential for optimal
bodily function. So just drinking lots and lots of water
with low levels of salt will just mean you have to use
the bathroom a lot!
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Supplements
The best advice I was given regarding natural supplements is that they should NOT
be treated like a medication; it is not as simple as taking a random supplement to
reduce pain. Supplements will enhance the effects of correct nutrition. They may
offer many short and long-term benefits that have proved an invaluable addition to a
joint health plan.
It is optimal to consult a specialist who may test you for low levels of vitamins and
minerals and offer advice about what combination of supplements would be best for
you. Please remember the quality of a supplement is important: general rule – you
take rubbish you get rubbish!!
The most common supplement questions we’re asked in our clinic, from people
with arthritis or joint pain are:
Is Glucosamine any good for my joints?
Of the many different forms of Glucosamine on the market. Glucosamine Sulfate, in
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research studies has shown to be of benefit with symptoms of osteoarthritis.
What about Vitamin D?
Vitamin D is needed to absorb calcium and there is some evidence that arthritis,
both OA and inflammatory types, progresses faster in people with deficient levels of
Vitamin D.
Vitamin D is produced by the body when the body is exposed to sun-light, hence a
slight deficiency is common in winter.
Should I take cod liver oil?
Cod liver oil has high levels of omega – 3 fatty acids, EPA and DHA which reduces
inflammation. It also contains vitamins A & D. It has been shown to reduce
symptoms of osteoarthritis. If you are taking cod liver oil please check it is cold
pressed and of guaranteed purity.
Spending time to source out good quality supplements is essential. Taking poor
quality supplements can be counter-productive by creating more work for the body’s
detox organs!
As mentioned previously, I would highly recommend getting advice from a qualified
practitioner when it comes to buying/taking supplements. It is also advisable to find
out if the interactions between prescription medications and supplements will be
affected. For example high levels of folic acid will affect how methotrexate reacts in
the body!
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Hot & Cold Therapy
Use of hot or cold therapy over joints may provide short-term relief from pain and
stiffness. Always wrap a tea towel or pillow case around the cold pack or heat pack
before applying to the joint. If the joint is red hot and swollen you may need to use
just the ice pack until some of the swelling has reduced. Applying the packs little and
often is most effective.
The Importance of Rest and Relaxation
Rest is a very important and integral component of any joint pain management plan.
Getting eight hours sleep per night is optimal and taking short naps of no longer then
15mins throughout the day will give your joints time to recover and may even reduce
the number of flare-up recurrences. It is when we rest that the body will engage in
tissue repair, so scheduling in rest time is as important as scheduling movement.
Pacing activities helps to protect joints by alternating periods of activity with periods
of rest so that joints do not get sore from repetitive movements.
Engaging in activities that give the mind a rest is helpful to optimize the bodies
healing potential, for example reading a book.
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Manual therapy
Massage treatments have been proven to increase
circulation and decrease tension throughout the body.
Aside from feeling great, the beneficial effects of massage
will help you relax, improve your mental fitness and
experience temporary relief from pain.
Maintaining good posture
Maintaining spinal curves: when sitting place a small
cushion or rolled up towel in the lumbar curve (lower
back) this will assist with not allowing the head to lean as far forwards and putting
extra stress on the joints. Postural assessments are beneficial to aid a programme to
correct posture.
Regular Movement
Avoid sitting for long periods of time, if you have to stay in one position for longer
than 30minutes, find ways to shift your weight around and stretch to reduce
stiffness in the joints. Again, little and often is best. Even if you are bed or chair-
bound due to pain you can still do off weight bearing movements that help to reduce
joint stiffness.
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Earthing and its healing effects
Put simply this means having contact with the healing energies of the earth! How
does earthing help with arthritis? Clinton Ober, Stephen T. Sinatra, M.D and Martin
Zucker, foreword by James L.Oschman, PhD, present information in their book,
entitled “Earthing”, about the healing benefits of earthing for both acute and chronic
disease, taken from research and observations. Some of the benefits include:
Reduces or eliminates chronic pain
Defuses the cause of inflammation, and improves or eliminates the
symptoms of many inflammation – related disorders
Improves sleep
Increases energy
Lowers stress and promotes calmness in the body by cooling down the
nervous system and stress hormones.
For example a really easy way to practise this is by sitting or walking barefoot
on the grass. There are also conductive devices that you can use whilst inside
i.e. whilst sleeping, sitting or working.
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Comprehensive Assessments
As previously stated, arthritis is a vast and complicated subject. There are many
different causes and types of arthritis. Most people receive significant benefit from
having a comprehensive physical assessment and treatment programme. Although
manual therapy cannot cure arthritis, there are many different therapies available
which can offer pain relief and improve joint function.
On a daily basis in our osteopathic arthritis clinic we see people presenting with
various different arthritic symptoms and I can say with experience that in most
cases, a thorough assessment coupled with an effective treatment and home
lifestyle/exercise programme significantly improves the quality of life of most
arthritis sufferers. You can call us or any suitable registered practitioner for an
assessment.
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Top 10 tips to help prevent joint pains and arthritis
This section is aimed at giving useful tips that can help with prevention of arthritis
and will therefore be beneficial for many different forms of arthritis
1. Stop smoking! It has been shown that the risk of developing some forms of
arthritis significantly increase due to smoking.
2. Maintain a healthy diet, eating right for your metabolic type.
3. Drink adequate fluid levels. I am referring to clean filtered water, not caffeinated
or fizzy drinks.
4. Follow your body’s natural circadian rhythm by getting adequate sleep, which is
essential for healing. Get to bed by 10pm! Our natural sleeping rhythms are from
10pm-6am.
5. Reduce stress! Make plans of action to address areas of excessive stress in your
life. It is not possible to avoid all stress; however you can help your body by
maintaining good blood sugar levels and keeping hydrated. These simple things can
greatly help the body to reduce inflammation.
6. Only partake in correct exercise and movement that’s specific to you! There’s no
point going crazy in the gym if you’ve got no energy. First increase your internal
energy, good examples of this may include tai chi, yoga, walking in nature, or just
taking time to yourself.
7. Supplement your diet if you are not getting the nutrients your body needs to
maintain health. Get advice from a qualified practitioner.
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8. Early diagnosis and treatment is key! Early treatment will enable you to prevent,
minimize and may even reverse joint damage depending on the type and cause of
your arthritic condition.
9. Stop/reduce alcohol and caffeine intake, this causes dehydration affecting joint
and cartilage health.
10. Stop Sugar! Apart from its negative effects on general health it also exacerbates
joint pains. Sugar is also the best way to feed fungus and bad bacteria in your body,
which has a major implication on joint pains and arthritis and many chronic
conditions.
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Final Thoughts
I hope you have enjoyed reading this book and have gained a greater insight into
some of the areas that may help you improve the health of your joints. Prevention is
the best place to start. It is optimal to invest your time and energy into creating a
‘healthy you’ than trying to repair from trauma or damaged joints. Please remember
that joint pains can be seen as a warning signal that something needs to change!
Never accept that you just have to live with pain, in my experience it is always
possible to achieve some level of improvement, whether that be reduction of pain or
increased function.
I wish you good health!
Lisa Clark B.Ost Osteopathy, HLCII, CMTA Co-founder of Clarks Osteopathic & Complementary Healthcare Registered Osteopath Holistic Lifestyle Coach Certified Metabolic Typing Advisor
How to contact us Benfleet Branch Clinic Address: Clarks Osteopathic & Complementary Healthcare ® 378 London Road, Benfleet, Essex, SS7 1UE www.osteopathy1.com Tel: 01268 795705 www.osteopathy1.com
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Bibliography
Orthopaedic Physical Assessment by David Magee
Earthing, the most important health discovery ever? by Clinton Ober, Stephen T.Sinatra MD, Martin Zucker
The Metabolic Typing Diet by William Wolcott
Nourishing Traditions by Sally Fallon
You are what you eat by Paul Chek (8 hour audio series)
How to Eat , Move and be Healthy by Paul Chek
Adrenal Fatigue by James L Wilson
The Fungus Link 1, 2 and 3 by Doug Kaufman
Your Body's Many Cries for Water: You Are Not Sick, You Are Thirsty by Dr F Batmanghelidj
The Healing power of water by Masaru Emoto
Water & Salt, the essence of life the healing power of nature by Dr Med.Barbara Hendel, Peter Ferreira
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