Say Good-bye to Pain

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Juanita Deterding COPY EDITOR


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Copyright ©2018 GHL1007_12_2020 Reprinted December 2020 All rights reserved. No part of this booklet may be reproduced in any way, including print, digital, audio, or photocopying, without the express written permission of the publisher. We at Good Health Lifestyles would like to thank our advertiser for making this informative booklet possible. The statements in this publication have not been evaluated by the Food and Drug Administration. The information contained herein is provided for educational purposes only under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended to diagnose, treat, cure, or prevent any disease. Please consult with a licensed physician or other qualified healthcare professional for more in-depth information or prior to taking any dietary supplements.

If there’s one universal experience, it’s pain. Whether it’s the dull ache of a pulled muscle or the sudden pain of a twisted ankle, we’ve all been there. But when pain is ongoing, it becomes more than just an uncomfortable hiccup in your day. Chronic pain can limit your activity, lead to ongoing frustration, and steal the joy from life. Every year, approximately 30 million Americans visit a doctor complaining of joint pain. Another 40 million suffer from back pain. Add in 1.5 million people with rheumatoid arthritis, 6.1 million with gout, 5 million with fibromyalgia, and 1.5 million broken bones from osteoporosis, and you’ll start to realize the magnitude of the problem in America. The aisles of your neighborhood drug store yield plenty of over-the-counter options to temporarily halt aches and pains, but most come with potential side effects. Fortunately, there are a host of natural botanicals that can safely reduce pain and the underlying inflammation that causes it. – Jacob Teitelbaum, MD Jacob Teitelbaum, MD, is a board-certified internist and an expert in chronic pain. He is the author of numerous books and booklets including The Complete Guide to Beating Sugar Addiction.


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The Power of Pain

Essential Herbal Pain Relief

Educational B O O K L E T Series





Zeroing in on Back Pain

Change Your Lifestyle, Manage Your Pain!



Your Aching Head 5

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of Pain

Whether you suffer from back

pain, joint issues, migraines, or even a stubbed toe, most types of pain have one common denominator—inflammation. The first thing most people do to tame inflammation is reach for a bottle of ibuprofen, naproxen, or aspirin. Most conventional doctors second this notion by commonly recommending these popular antiinflammatory painkillers. That can be a huge mistake. These NSAIDs (non-steroidal anti-inflammatory drugs), plus prescription drugs like Anaprox, Celebrex, Feldene, and Voltaren, can cause serious toxicity problems that require hospitalization for as many as 200,000 Americans each year and kill as many as 30,000 people. NSAIDs damage the kidneys,


increase the risk of heart attack and stroke, and erode stomach and intestinal lining, causing ulcers. Doctors also frequently choose to treat chronic pain by prescribing narcotics, including opioids like Vicodin or Percocet. Narcotics do nothing to relieve inflammation (the actual cause of pain), but put those taking them at risk for liver damage and addiction. Overdoses

Educational B O O K L E T Series from prescribed narcotics causes an additional 45,000 U.S. deaths a year—yet 60 million Americans still use them regularly and doctors still willingly prescribe them. If pain is your reality, you just want relief. But no one should have to risk life-threatening adverse effects for a condition that isn’t life-threatening itself. The good news is that you don’t have to. Pain can be successfully managed with safe, effective, proven natural ingredients. But before we get into those amazing botanicals, let’s look at inflammation and how conventional medicine has failed at safely controlling it. INFLAMMATION Pain is caused by inflammation, which is your immune system’s response to injury or damage. It’s a warning signal that something is in need of repair. Pain and inflammation are both normal and necessary when you have an acute injury, like a sprained ankle. However, when inflammation is chronic, it can create serious issues for your daily well-being. When you suffer an injury, the body releases inflammatory enzymes including one called COX-2 (cyclooxygenase 2). The release of enzymes speeds up production of chemical messengers called prostaglandins. Prostaglandins trigger increased blood flow and the summoning of white blood cells to assist in healing. This is exactly

what your body is supposed to do in response to acute pain. But when this normal reaction to injury becomes excessive, chronic pain can take over your life. In these situations, the body needs a way to inhibit COX-2. Years ago it was discovered that aspirin did just that. However at the same time that aspirin inhibited COX-2, it also inhibited an enzyme called COX-1, which is a protective prostaglandin for the lining of the intestinal tract. So while people were experiencing powerful pain relief from aspirin, they also began to experience ulcers, stomach bleeding, and other nasty side effects. Next to hit the market were advanced COX-2 inhibitors like Vioxx, Celebrex, and Bextra. These drugs didn’t cause ulcers so expectations were high that the “Holy Grail” for safe pain relief had been found. Unfortunately, scientists discovered that the pain relief these drugs offered was offset by the fact that they also caused heart attacks and strokes by inducing blood clots. The FDA took Vioxx and Bextra off the market and now requires a “black box” warning on Celebrex, which is the strongest warning class for prescription drugs. Conventional medicine has pretty much struck out when it comes to safe pain relief. Natural medicine, however, has struck gold. 7


Essential Herbal


For centuries, herbs have been used to treat all types of pain. Modern science has found that two herbal ingredients in particular— curcumin and boswellia—reduce inflammation by inhibiting the COX-2 and 5-LOX inflammatory pathways. The most effective of these, and my favorite “do everything” herb, is curcumin. CURCUMIN Curcumin is the compound in turmeric responsible for its deep golden hue. If you know even a little bit about natural health, you know that curcumin is a must-have ingredient for the prevention of nearly every health ailment under the sun. In addition to preventing things like cancer and dementia, curcumin is an incredible painrelieving ingredient. This is because of its unparalleled ability to fight inflammation. You don’t often see modern day medicine back up the claims of an herbal remedy, but curcumin 8

has become a huge exception to the norm. Several studies have found that curcumin helps stop inflammation and manage chronic pain though multiple pathways. It does this by suppressing cytokines, which are substances secreted by the immune system that contribute to inflammation. Because of this, curcumin can help to reduce or eliminate numerous types of pain including rheumatoid arthritis, osteoarthritis, post-operative pain, neuropathic pain, and exerciseinduced pain. Research suggests that not only does curcumin relieve pain, it also relieves hypersensitivity to pain. One study on the effectiveness of curcumin for pain relief followed 45 individuals with rheumatoid arthritis. The individuals were randomly placed in three separate groups. Group one received 50 mg of Voltaren (an NSAID) twice daily, group two received 500 mg of highabsorption curcumin twice daily, and group three received both. The high-absorption curcumin was shown to be more effective than Voltaren at reducing joint pain and swelling. Taking the curcumin with the drug was no more effective than using the botanical alone and taking the drug alone proved to be less effective overall. As amazing as curcumin is, its absorbability factor is quite poor. Finding a highly absorbable curcumin product is key. To

Educational B O O K L E T Series keep things simple when reading curcumin labels, look for one particular ingredient that plays a major role in absorption: turmerones. Turmerones are a component of turmeric essential oil, obtained from the plant’s underground roots. They’re also the compounds responsible for transporting curcumin to your cells, as well as increasing your cells’ ability to absorb the curcumin. Without turmerones, curcumin will sail right through the body, leaving little to no health benefits in its wake. One of the most effective forms of curcumin contains turmerones and is sold under the name of BCM-95/ Curcugreen. This proprietary blend has been the subject of 31 groundbreaking studies for its health-enhancing abilities. Because it’s absorbed so well, this blend is extremely effective for reducing pain and inflammation. This unique form of curcumin not only inhibits COX-2, but does it in such a way that it doesn’t block it completely since you do need some COX-2 for other bodily functions. And it does this without any harmful side effects! Research in the European Journal of Physical and Rehabilitation Medicine reports that, when osteoarthritis patients took a supplement containing BCM-95/Curcugreen, both their pain and their range of motion improved. Plus, the researchers noted a significant 9

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improvement in inflammation markers. In another study referenced in the journal Pain and Therapy, curcumin proved effective in relieving hard-to-treat neuropathic pain. BOSWELLIA Boswellia, also known as frankincense, is another one of nature’s most powerful antiinflammatory medicines. Many people think that inflammation has a single mechanism and that all inflammation responds to the same interventions. This is untrue. There are various types of inflammation, and boswellia is particularly potent at targeting a type of inflammatory pathway that most drugs don’t touch. It modulates 5-LOX, an enzyme that activates inflammationinducing leukotrienes. Boswellia is one of very few botanical ingredients that can actually fight 5-LOX inflammation—even curcumin, the “golden child of inflammatory relief,” can’t do that! The 5-LOX pathway is related to very specific areas of pain and inflammation in the body. It contributes largely to joint pain, digestive distress, and respiratory issues. Because of this,



it’s recommended specifically for osteoarthritis, asthma, allergies, bronchitis, COPD, and IBS. It’s also reported to fight chronic inflammation that can lead to heart disease, and is a proven cancerfighter with the ability to inhibit cancer cell proliferation. In fact, a new study suggests that boswellia can enhance curcumin’s ability to fight tumor growth because the two botanicals work along complementary pathways in the body. So not only do these herbs fight pain, they provide a slew of additional benefits in the process! Just like curcumin, boswellia isn’t easily absorbed by the body, so you need to find a specific type to reap boswellia’s pain-relieving benefits. Boswellia contains a family of compounds called boswellic acids. The most active and beneficial of these is known as AKBA (Acetyl11-keto-B-boswellic acid). The best type of boswellia extract is standardized to include at least 10 percent of AKBA. Do not choose an unstandardized type of boswellia—it won’t get the job done! CURCUMIN + BOSWELLIA: A Dynamic Combination When high-absorption curcumin and high-AKBA boswellia are combined, their pain-relieving abilities are amazing. A published human study on people with osteoarthritis compared the two botanicals to celecoxib, a generic form of the pain prescription

Celebrex. In the study, one group of participants received 100 milligrams of celecoxib twice daily and a second group of people received a 500 milligram blend of curcumin and boswellia twice daily. Sixty-four percent of those taking the herbal combination reported substantial pain relief, compared to just 29 percent of people in the drug group. What great news for people with osteoarthritis! DLPA Another ingredient that pairs well with curcumin is DLPA, a natural pain reliever formed by two amino acids, L-phenylalanine and D-phenylalanine. The former has been used to combat depression, while the latter can help prevent the breakdown of the brain’s natural painkillers. DLPA improves moodelevating chemicals in the brain, including dopamine, and blocks a nervous system enzyme that intensifies pain signals.

The right

NATURAL INGREDIENTS can stop pain related to:


Rheumatoid arthritis



Multiple Sclerosis



In 20 patients with longstanding pain, most reported that their pain was cut in half after taking DLPA for just two weeks. Other research shows that DLPA helps reduce chronic pain associated with migraines, multiple sclerosis, and fibromyalgia by stimulating nerve pathways in the brain that control pain. It’s so effective that a clinical trial by French researchers discovered that it alleviates the pain often experienced by latestage cancer patients. NATTOKINASE The third natural partner for curcumin is the enzyme nattokinase. This enzyme extract helps to carry the other ingredients through the blood stream so they can get to where they’re needed most, like sore muscles and joints. Nattokinase also helps reduce circulating fibrinogen—a compound that causes stiff muscles and can, over time, actually damage muscle and joint tissue when present in elevated amounts. 11



f all the different types of pain you can experience, most people have had issues with back pain at one point or another. It’s not surprising, considering that, whether your job is sedentary or active, repetitive activity (or inactivity!) can do a number on your back. Back pain disrupts work, play, and rest, and it can be extremely difficult to live with. The back is highly interconnected—made up of the spine, muscles, nerves, fascia, ligaments, and tendons. It’s so complex that a problem in one area directly impacts the function of the machinery as a whole. A deteriorating vertebra may cause compression that affects a nerve, causing pain and leading to muscle spasms. Conversely, straining or tearing a muscle may cause


Zeroing in on BACK PAIN

Educational B O O K L E T Series inflammation and swelling that presses on a nerve and results in nerve pain. A combination of curcumin, boswellia, DLPA, and nattokinase may be just what the doctor ordered when it comes to back pain. Add devil’s claw and white willow bark to that combo and you’ve got a winning remedy for low-back pain relief. DEVIL’S CLAW Devil’s claw is an herb obtained from the root of the Harpagophytum procumbens plant, which has been used in Africa for centuries to relieve pain and stiffness. It’s now relied on worldwide for treating arthritis and its efficacy has been compared with the prescription steroid cortisone. Devil’s claw has been shown to inhibit inflammatory enzymes, which can help stop the deterioration of the joints seen in those with rheumatoid arthritis and osteoarthritis. In a clinical study published in Phytomedicine, devil’s claw significantly relieved the pain of osteoarthritis. In 13

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another German clinical study, devil’s claw was equal in pain-relieving ability to rofecoxib, better known to pain sufferers as Vioxx, a prescription NSAID that was pulled off the market in 2004 because of its lethal side effects. Yet not all devil’s claw extracts are equally effective (are you starting to see a trend?). Many extracts are only standardized to 2 percent harpagosides, which is the plant’s


BACK ATTACK 31 MILLION Americans suffer from low-back pain at any given time.



key compound. The most effective extracts are standardized to 20 percent. In addition to fighting inflammation, devil’s claw also helps regenerate the natural cushioning in the joints. This can strengthen the extracellular matrix that acts as a shock absorber between the vertebrae by an average of 38 percent. Devil’s claw also boosts hyaluronic acid synthesis in chondrocytes, the cells that produce and maintain the natural cushioning cartilage between your vertebrae. WHITE WILLOW— Nature’s Aspirin White willow bark extract is another excellent botanical for warding off low-back pain. This botanical ingredient contains salicin, the natural inspiration for acetylsalicylic acid—or as we know it, aspirin. Willow bark has been used as a natural pain reliever


In a 3-month period, 25% of American adults will experience at least one day of back pain.

Aside from upper-respiratory infections, back pain is the MOST


visiting the doctor.

Educational B O O K L E T Series for thousands of years. Ancient civilizations and native groups made a tea of white willow bark for pain, and even Hippocrates, the father of modern medicine, promoted the use of the tea to reduce fever and alleviate pain. In 1828, European chemists isolated a compound from willow extract and named it “salicin” after the genus of the willow tree, Salix. A decade later, another potent compound was found called salicylic acid. Once the molecular formula of salicylic acid was decoded, it could be turned into a synthetic form called acetylsalicylic acid that was faster and cheaper to produce. Aspirin was born and white willow bark extract fell off the radar.

again on the salicin from white willow bark that is responsible for lowering prostaglandins— hormone-like compounds in the body that can cause inflammation, aches, and pains. Besides salicin, willow bark includes a combination of polyphenols that contribute to its pain-relieving properties. Look for a white willow bark extract standardized to at least 30 percent salicin, its primary pain-fighting compound.

However, with the side effects that can come from aspirin, including stomach bleeding, researchers have turned back to the original natural compound. They are relying once

$ Americans spend

$50 BILLION each year on back pain.

50% 149

MILLION DAYS of work are lost each year due to lowback pain.

Low-back pain is the LEADING CAUSE of


throughout much of the industrial world.


of American workers admit to having back pain each year. 15



Aching HEAD

According to the journal Headache, head pain is the fifth leading cause of emergency room visits in the United States—and for women ages 18 to 44, it jumps to third. Severe headaches and migraines can leave you in agony, but even mild headaches can be painful enough to negatively affect your life. Thankfully, nature— once again—has the ingredients you need to combat headache pain! Start with the powerful anti-inflammatory combination of curcumin, boswellia, DLPA, and nattokinase, and add magnesium and B vitamins for targeted headache relief. MAGNESIUM If you suffer from frequent headaches, it’s likely you’re not getting enough magnesium. This essential mineral is needed for over 300 metabolic reactions in the body. People who experience migraine headaches tend to 16

have lower levels of serum and intracellular magnesium than those who don’t. Deficiency is particularly evident in women who suffer from menstrual migraines. While intravenous magnesium has been shown to stop migraines or reduce their severity, oral magnesium has been deemed effective at preventing migraines. Magnesium is particularly appealing as a preventive measure against headaches because of its solid safety record. B VITAMINS B vitamins are also a popular treatment to reduce the severity and frequency of headaches, particularly migraines. Several studies suggest that riboflavin may be able to prevent migraines or


reduce their occurrence. In fact, the American Academy of Neurology and the American Headache Society concluded that riboflavin was probably effective for migraine prevention—a ringing endorsement for an alternative remedy. To get results, use a dose of 400 mg per day. Additionally, vitamin B6 may help prevent menstrual headaches in those who don’t have sufficient levels of the nutrient. A Cambodian study looked at women who experienced headaches while using oral contraceptives and concluded that those who took vitamin B6 reported fewer headaches. Look for a formulation using P-5-P (pyridoxal-5-phosphate), the active form of B6. Other B vitamins also showed promise due to their effect on elevated homocysteine levels. In an Australian double-blind, clinical study, patients were given a daily complex of folic acid, B6, and B12, or a placebo. Supplementation with B vitamins reduced migraine disability from 60 percent at the beginning of the study to 30 percent after six months. Headache frequency and pain also improved. The placebo group did not see any reduction.

Anyone who enjoys their morning cup of joe understands the way it can make a person feel more energized, alert, and overall happier. But did you know that welcome dose of caffeine actually has some fantastic medicinal effects on your body? That’s right—your favorite daily ritual is helping your body to reduce inflammation and stop pain—so don’t feel guilty reaching for that second cup!

Coffee Cup

in Your

Caffeine is an ingredient in some of the most popular over-the-counter pain relievers, and it’s not just to provide users with an added jolt of energy. Caffeine can actually make pain relievers more effective for a certain segment of the population. In fact, research has shown that the addition of caffeine to painrelieving medicines increases the number of people who experience significant pain relief by up to 10 percent. In one study that examined caffeine and pain-relieving ingredients, researchers discovered that the dosage level of painrelieving ingredients would need to be enhanced by 40 percent to match the effects of the same ingredients boosted by caffeine. Research has also found that caffeine seems to make muscle recovery faster—meaning you can be physically active sooner because you aren’t dealing with delayed-onset muscle soreness (DOMS)—the pain you experience a day or two after a tough workout or physical activity. In this case, the placebocontrolled study showed that even smaller amounts of caffeine—the equivalent to about two cups of brewed coffee, or 200 mg, was plenty. 17


Change Your Lifestyle,


Eat Away

Inflammation The typical American diet is filled with foods that promote inflammation, including sugar, processed convenience foods, and refined carbs. But you have the ability to help extinguish systemic inflammation by opting for antioxidant-rich fruits and vegetables, and healthy fats like those found in avocados, olives, and nuts. Balancing your intake of omega-6 and omega-3 fatty acids is key to banishing inflammation in your body. According to Artemis Simopoulos, MD, president of the Center for Genetics, Nutrition, and Health in Washington, D.C., most Americans consume a diet that typically contains 20 to 30 times more omega-6 than omega-3 fatty acids. This imbalance can contribute to chronic 18

inflammation. However, striving to consume more omega-3s can bring you closer to a healthful ratio of 4:1. Your primary sources for both omega-3 and omega-6 fats should be organic, unrefined oils such as olive and avocado oils, raw milk and butter, free-range eggs, grasspastured beef, wild-caught fatty fish, and whole seeds. Oils and fats you should avoid include corn, canola, soy, and margarine.


Get Enough SLEEP

Getting seven to nine hours of sleep each night allows your tissues and joints the time they need to rest and repair. It can also help you manage stress. When you’re well-rested, you can tackle your problems better and lower your risk for illness. Yet, among those who experience chronic pain, approximately 65 percent report having sleep disorders, such as disrupted or nonrestorative sleep. If pain keeps you up at night, try adding the sleep-regulating hormone melatonin and a bioavailable form of vitamin B6 known as pyridoxal5-phosphate, or P-5-P, to the four core pain-relieving botanicals in Chapter 2.


Exercise stimulates the release of endorphins, the body’s own feelgood hormones. Endorphins also help your body produce GABA, a neurotransmitter that inhibits pain. But if you suffer from arthritis, muscle pain, or a chronic pain syndrome, take care so you don’t overdo it. Talk with your doctor about what types of physical activity are best for your personal situation. A gradual and gentle exercise program such as yoga, tai chi, or water-based exercises often works well for people with longlasting muscle and joint pain. 3.



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Decompress STRESS

Stress and pain are often linked. Headaches, neck pain, and tense muscles are all familiar signs of feeling stressed. On the flip side, chronic pain can make you anxious and tense, setting the stage for an uptick in stress hormones and a greater perception of pain. Chronic stress can foster inflammation and muscle tension which create fertile ground for even more pain. A recent study in the journal Brain also found that people with chronic pain have higher levels of the stress hormone cortisol, which may explain the vicious pain-stress cycle. But learning to manage your stress may help to lessen your pain. Relaxation techniques such as deep breathing, guided imagery, and meditation can also decrease the emotional and physical impact stress has on your body.



When you’re in any type of physical pain, there are proven herbal ingredients that can help. Curcumin—in the form of BCM-95—should be at the very top of your list. Study after study has shown that curcumin can squelch inflammation and help you manage numerous types of chronic pain through multiple pathways in the body. If you need additional support, ask your health food store about boswellia, DLPA, and nattokinase—or a formula that combines all of them for unparalleled pain-fighting power.



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That’s why there’s Curamin® PM. Powerful relief without morning grogginess.*† • Designed to address nighttime pain and its effect on sleep.*† • Non-habit forming ingredients that support sleep patterns.* • Perfect for travelers, shift workers, or anyone with occasional sleeplessness.* Tell your pain to take a rest.*†

Sweet dreams!




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By now, you know that inflammation is a primary contributor to your pain. And one of the primary triggers of that chronic low-level inflammation is sugar. Studies have established a direct link between added sugar in foods and an uptick in inflammatory markers like C-reactive protein. During a study of 29 healthy people that appeared in the American Journal of Clinical Nutrition, researchers found that



consuming just 40 grams of added sugar from just one can of soda per day spiked inflammatory markers and lead to an increase arthritis pain and other painful conditions. A steady diet of sugary foods, foods high in hidden sugar (think canned soups and pre-made salad dressings), and refined carbohydrates causes several changes in the body that can lead to chronic, low-grade inflammation. These, in turn, can contribute to pain throughout the body. • The production of AGEs: Advanced glycation end products (AGEs) are harmful compounds that form when protein or fat crosslinks with simple sugars in the bloodstream. Too many AGEs can lead to premature aging and inflammation. • Increased gut permeability: Bacteria, toxins, and undigested food particles can more easily leak through the intestinal barrier and into the bloodstream, potentially leading to inflammation. • Higher LDL cholesterol: Excess LDL cholesterol has been associated with higher levels of C-reactive protein (CRP), a marker of inflammation.


• Weight gain: You likely know that a diet high in added sugar and refined carbohydrates can lead to weight gain. What you may not know is that excess body fat can foster increased low-grade inflammation.

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Anti-Inflammatory SMOOTHIE

Want to tamp down inflammation while still satisfying your sweet tooth? This tasty smoothie hits high marks on both fronts. Bonus? It’s a great source of antioxidants that fight oxidative stress!

1 ripe banana, sliced and frozen 1 cup frozen pineapple ½ tablespoon ginger, grated ¼ teaspoon ground turmeric ½ cup carrot juice 1 tablespoon freshlysqueezed lemon juice 1 cup unsweetened almond milk Combine all the ingredients in a blender and process on high until creamy and smooth. Scrape down sides as needed and add more carrot juice or almond milk if the mixture is too thick. 1

Taste and adjust flavors as needed. 2


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