Migraines – part 1

Anxiety is very comman and from time to time its perfectly natural.  However when it becomes excessive then its time to do something about it.  There are several types of anxiety

• General anxiety disorder
• Panic attacks or panic disorder
• Phobias
• Obsesive compulsive disorders

In previous posts in this series I have discussed the nature of pain, and how is evidence for the reflexology can be used for acute pain.  In this article I want to discuss reflexology and chronic pain, as back pain is the most common chronic pain and it effects 8 out of 10 people in their lifetime, I will focus on studies that have looked at chronic lower back pain. An initial pilot study was carried out entitle Reflexology in the management of low back pain: a pilot randomised controlled trial by F Quinn, CM Hughes and GD Baxter.  the results of which was published (see Complement Ther Med. 2008 Feb;16(1):3-8. doi: 10.1016/j.ctim.2007.05.001. Epub 2007 Jun 27.)  Participants suffering from non-specific lower back pain were recurited and randomly assigned to a reflexology or sham group.  Each patient received either a 40 minute reflexology treatment or a sham treatment according to which group they were in once per week for 6 consecutive weeks.  The key measure of success was the measurement of pain on the visual analogue scale supplemented by the McGill pain questionnaire,  Roland-Morris disability questionnaire, and SF-36 health survey. Outcome measures were performed at baseline, week 6, week 12 and week 18.  The results incidicated that reflexology may have a positive effect on Lower Back Pain. This initial trail was followed up by a more comprehensive study of times were nurses were the patients, nursing is in the top ten professions for high incidence of lower back pain.  Again this study was a double bind trial, and the same measurements of pain were used as in the trail. The study recruited 50 male and 50 female nurses with chronic lower back pain to take part in the trail.  40 minute sessions of reflexology or sham treatements were performed three times a week for two weeks.  The study concluded Reflexology can be effective in reducing the severity of chronic back pain, i.e. it is able to reduce pain from moderate to mild.  (see The Irainian Journal of Nursing Times (reference Iran J Nurs Midwifery Res. 2012 Mar-Apr; 17(3): 239–243.), focused on back pain in nurses) In conclusion it is clear that while the number and size of the studies are small there is a clear trend which demonstrates the effectiveness of Reflexology in helping to reduce pain levels especially in cases of lower back pain.  Remember I offer a 15 minute taster Reflexology session for anyone who would like to try reflexology.

In my introduction on natural sugars, I listed a variety of foods that can be added when cooking as a natural sweetner,  this would always be my preference.  I know there are times when we need a natural alternative to white sugar, previously I listed my thumbs down list of alternatives, so here is my thumbs up list. Maple Syrup Made from the sap of maple trees.  It contains 34 beneficial compounds including antioxidants, anti-inflamatories, zinc and magnesium.  It doesn't cause problems in the digestive tract so its ok for IBS sufferers.  Its a good natural sweetner when baking or as a substitute for honey. Palm Sugar A traditional Ayurvedic ingredient containing B vitamins that has a low gycaemic index (40) so is suitable for diabetics.  A good alternative to sugar in cooking, baking and in drinks. Barley Malt Extract/Syrup Its an unrefined natural sweetner derived from sprouted, dried, booked and reduced barley malt, which contains some minerals and vitamins. A good choice as a natural sweetner with almost no fructose or sucrose but can give a malty taste. Brown rice Malt/Syrup This contains maltotriose, maltose and glucose cheaper versions use enzymes to turn the starches into sugar while others use sprouted grains that realse enzymes which is better.  It doesn't contain fructose.  It can add a little crunch to baked and cooked products so is good in crumbles, flapjacks or granolas. Stevia Derived from the leaves of a plant from South America with the same name.  300 times sweeter than sugar (sucrose) but with a slightly bitter after taste.  Avoid products which aren't 100% stevia.  Use in moderation as it primes the body for a certain amount of calories for sweetness, so may increase appetite. Whole Cane Sugar A naturally unrefined form of whole sugar that is absorbed more slowly into the blood stream.  It can be difficult to find. Coconut (Palm) Sugar also known as Coconut Nectar or Blossom Syrup Rich in B vitamins, magnesium, calcium, potassium, zinc , 17 amino acids, short-chain fatty acis and antioxidants.  It contains inulin which is a prebotic which feeds the benefical bacteria in our gut.  However, there are mixed opinions on its sustainability.  It is said to taste like brown sugar. Yacon Syrup From the yacon or peruvian ground apple.  It tastes like a cross between an apple and pear.  It contains good amounts of vitamins and minerals plus a prebiotic.  It may not be suitable for people with IBS due to its high FOS (fructooligosaccharide) content.  It is suitable for diabetics.  Use instead of liquid sweeteners like honey and also in baking. References Alternatives to Sugar by Dr M Glenville (Lifestyles Press, 2016).