Tissue Recovery |
Where Recommendations are Based on Scientific Evidence |
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All the explanations and recommendations are based on published research and clinical experiences. You can even click on the references and it will take you to the original abstracts.
If you don’t want to read the scientific explanations documenting why the recommendations are effective, click here on summary which lists an easy way to implement the information.
One of the most common places for tendinitis, tendinopathies to occur is in the shoulder (rotator cuff), supraspinatus tendonitis; the supraspinatus is one of the rotator cuff muscles. The elbow is also common (tennis elbow), the knee (the quadriceps, patellar tendon) and the ankle (Achilles tendonitis).
Overuse is considered to be a main cause of tendinopathy. That however, does not seem to be the only reason for this condition. Recent research have shown that tendon injuries may occur more frequently in individuals with increased adiposity (fat) and treatment may also have a poorer outcome (Gaida JE, et al. 2009).
It is interesting that when people with tendinopathy was compared to people who did not have a tendon problem, the ones with tendinopathy had higher blood triglyceride levels, lower HDL (high density lipoproteins), higher triglycerides/HDL ratio and elevated apoplipoprotein B concentrations (Gaida JE, et al. 2009). These kind of changes are commonly seen inindividuals with insulin resistance and the metabolic syndrome. The metabolic syndrome is a condition involving biochemical changes increasing the risk for cardiovascular disease and diabetes. Low grade systemic inflammation is also increased. Both the metabolic syndrome and tendinopathy have been associated with greater waist circumference.
Research also shows evidence of oxidative damage, apoptosis (cell death) and pro-inflammatory cytokines (Millar NL, et al. 2009, Xu Y, Murrell GA, 2008, Longo UG, et al. 2008).
A lot of research documents the benefits of following a Mediterranean-type diet high in vegetables, legumes, soups, fruit, fish and olive oil and low in red meat and animal fats. This way of eating has been associated with lower values of blood glucose, lipids (fat), CRP (an inflammatory marker), blood pressure and cardiovascular risk score (Centritto F, et al. 2009, Rumawas ME, et al. 2009).
In 497,308 individuals participating in a study, the Mediterranean dietary pattern was associated with lower abdominal fat, measuring the waist circumference (Romaguera D, et al. 2009).
Research has documented that immune responses to food, food allergies will increase inflammatory markers like CRP, TNF-alpha and erythrocyte sedimentation rate (Karatay S, et al. 2004, Hvatum M, et al. 2006, Hafstrom I, et al. 2001). The same research shows that these inflammatory markers and pain decrease when avoiding the allergy triggering foods.
Eating according to the Mediterranean dietary pattern will affect many of the factors involved in tendinopathy.
For easy implementation, you will find explanations and recommendations with references to research in the book “Effective Nutrition for Effective Healing.” The book also includes a lot of easy to make recipes, click here.
Add specific nutrients to support formation of collagen and proteoglycan. Collagen and proteoglycan are important materials which make up tendons.
For easy implementation, click here.
Specific nutritional support
To help reduce oxidative damage to the tendon, add alpha lipoic acid (Shay KP, et al. 2009).
For the correct dosage and easy implementation, click here.
To further help reduce inflammations, omega 3 fatty acids are important, especially since a lot of people do not get enough omega 3 fat in their diet. Vegetable oils used for cooking and in dressings are often omega 6 fats. Too much omega 6 fat and too little of omega 3 fat can alter the inflammatory response. Omega 6 fatty acids are involved in the production of arachidonic acid, a precursor of prostaglandins and leukotrienes which are inflammatory and pain producing agents.
Ingesting omega 3 fish oil results in a partial replacement of arachidonic acid in the cell membranes by EPA which is a component of omega 3 fat (Calder PC, 2003). This has a beneficial anti-inflammatory effect. In addition, omega 3 fatty acids have shown to inhibit the inflammatory cytokines IL-1 (interleukin-1), IL-2 (interleukin-2) and TNF-alpha (tumor necrosis factor-alpha) (Adam O, 2003, Kang JX, Weylandt KH. 2008, Rennie KL, et al. 2003)
For easy implementation, click here.
If you don’t want to read the scientific explanations documenting why the recommendations are effective, click here on summary which lists an easy way to implement the information.
Tendonitis, tendinopathy
According to research, tendonitis or tendinopathy more often involves apoptosis (cell death) and or degeneration of a tendon than local inflammation (Pearce CJ, et al. 2009, Alfredson H. 2005). Most of the time, the problem occurs where the tendon is attached to the bone.One of the most common places for tendinitis, tendinopathies to occur is in the shoulder (rotator cuff), supraspinatus tendonitis; the supraspinatus is one of the rotator cuff muscles. The elbow is also common (tennis elbow), the knee (the quadriceps, patellar tendon) and the ankle (Achilles tendonitis).
Overuse is considered to be a main cause of tendinopathy. That however, does not seem to be the only reason for this condition. Recent research have shown that tendon injuries may occur more frequently in individuals with increased adiposity (fat) and treatment may also have a poorer outcome (Gaida JE, et al. 2009).
It is interesting that when people with tendinopathy was compared to people who did not have a tendon problem, the ones with tendinopathy had higher blood triglyceride levels, lower HDL (high density lipoproteins), higher triglycerides/HDL ratio and elevated apoplipoprotein B concentrations (Gaida JE, et al. 2009). These kind of changes are commonly seen inindividuals with insulin resistance and the metabolic syndrome. The metabolic syndrome is a condition involving biochemical changes increasing the risk for cardiovascular disease and diabetes. Low grade systemic inflammation is also increased. Both the metabolic syndrome and tendinopathy have been associated with greater waist circumference.
Research also shows evidence of oxidative damage, apoptosis (cell death) and pro-inflammatory cytokines (Millar NL, et al. 2009, Xu Y, Murrell GA, 2008, Longo UG, et al. 2008).
Recommendations
Follow a low glycemic index diet, high in nutrients with the right ratio of omega 3 to 6 fatty acids. This will help reduce inflammation, increase insulin sensitivity and subsequently help reduce pain.A lot of research documents the benefits of following a Mediterranean-type diet high in vegetables, legumes, soups, fruit, fish and olive oil and low in red meat and animal fats. This way of eating has been associated with lower values of blood glucose, lipids (fat), CRP (an inflammatory marker), blood pressure and cardiovascular risk score (Centritto F, et al. 2009, Rumawas ME, et al. 2009).
In 497,308 individuals participating in a study, the Mediterranean dietary pattern was associated with lower abdominal fat, measuring the waist circumference (Romaguera D, et al. 2009).
Research has documented that immune responses to food, food allergies will increase inflammatory markers like CRP, TNF-alpha and erythrocyte sedimentation rate (Karatay S, et al. 2004, Hvatum M, et al. 2006, Hafstrom I, et al. 2001). The same research shows that these inflammatory markers and pain decrease when avoiding the allergy triggering foods.
Eating according to the Mediterranean dietary pattern will affect many of the factors involved in tendinopathy.
For easy implementation, you will find explanations and recommendations with references to research in the book “Effective Nutrition for Effective Healing.” The book also includes a lot of easy to make recipes, click here.
Add specific nutrients to support formation of collagen and proteoglycan. Collagen and proteoglycan are important materials which make up tendons.
For easy implementation, click here.
Specific nutritional support
To help reduce oxidative damage to the tendon, add alpha lipoic acid (Shay KP, et al. 2009).
For the correct dosage and easy implementation, click here.
To further help reduce inflammations, omega 3 fatty acids are important, especially since a lot of people do not get enough omega 3 fat in their diet. Vegetable oils used for cooking and in dressings are often omega 6 fats. Too much omega 6 fat and too little of omega 3 fat can alter the inflammatory response. Omega 6 fatty acids are involved in the production of arachidonic acid, a precursor of prostaglandins and leukotrienes which are inflammatory and pain producing agents.
Ingesting omega 3 fish oil results in a partial replacement of arachidonic acid in the cell membranes by EPA which is a component of omega 3 fat (Calder PC, 2003). This has a beneficial anti-inflammatory effect. In addition, omega 3 fatty acids have shown to inhibit the inflammatory cytokines IL-1 (interleukin-1), IL-2 (interleukin-2) and TNF-alpha (tumor necrosis factor-alpha) (Adam O, 2003, Kang JX, Weylandt KH. 2008, Rennie KL, et al. 2003)
For easy implementation, click here.
Summary
Tendonitis, tendinopathy
Follow the dietary recommendations in the book “Effective Nutrition for Effective Healing.”
Be strict for 4 weeks for best results.
Flax seeds – It is recommended to take 2 tablespoons of flax seeds and grind them up in a coffee grinder. You can mix them in a glass of water and drink it down before you eat breakfast and you can also do the same thing before dinner. You can also sprinkle the ground up seeds on food if you prefer. Start taking it once daily to be sure you don’t have an allergic reaction to it, and then increase it to twice daily.
BMJ – Take 4 tablets twice daily.
The BMJ is the most important formula for support of the musculoskeletal system and should be your first choice.Lipoic EF – For best results take 2 tablets at one time in the morning.
Better Fish Oil – Take 1 capsule 3 times daily.
Take all supplements with food.
References:
The information on this website is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. The information and products on this website are not intended to diagnose, treat, cure or prevent any disease.