Tips for reducing joint pain and increasing movement



  • Start moving. Joints are designed to move and reducing movement also reduces synovial fluid lubrication and blood circulation within joints.
  • Perform static flexion of joints for a minimum of 2-3 minutes prior to exercise or prolonged activity. Full flexion of a joint decreases joint pressure and distributes lubricants across the joint space.
  • Move joints through a full range of motion. Limiting joint movement causes uneven wear on joints.
  • Joints that “give out” are typically the result of issues with the muscles and ligaments that cross the joints. Maintaining good muscle tone is essential for joint stability.
  • Edema and swelling in and around joints (joint effusion) can contribute to joint pain. Wearing thin, flexible compression sleeves over joints (i.e. ankles, wrists, knees, and elbows) combined with the “pumping” action of joint movement can reduce or prevent joint swelling.

 Dietary Recommendations

  • Glucosamine sulfate, a supplement found in the exoskeletons of crustaceans, has been shown to ease joint pain and stiffness in joints if taken during early onset. Dose: 1,500 mg (1.5 gm) per day.
  • Omega-3 fatty acids have been shown to have anti-inflammatory and pro-resolution properties. These fatty acids stimulate the clearance of inflammatory debris, promote mucosal antimicrobial defense, protect organs from collateral damage, and enable inflamed tissues to return to homeostasis. Dose: 1,240 mg (1.24 gm) per day.
  • Herbs such as turmeric, ginger, and boswellia may also be beneficial as natural anti-inflammatories. Bromelain, a pineapple enzyme, has also been used as an anti-inflammatory when taken in doses of 200-400 mg per day on an empty stomach.
  • S-adenosylmethionine (SAMe) is found naturally in the body. SAMe supplementation has been found to be as effective as and safer than non-steroidal anti-inflammatory drugs (NSAIDs) but has a slower onset time. Dose: 400 mg 3-4 times per day for 1-12 weeks.

Supplements that may ease symptoms of migraine headaches



  1. Feverfew Leaf

50 mg daily or 125mg dried feverfew leaf from Tanacetum parthenium

High in Sesquiterpene Lactones (STL) of which must contain at least 0.2% parthenolide content.

  1. Ginger

500-600 mg powder—every 4 hours for 4 days

Pro-inflammatory mediator; inhibits platelet aggregation.

  1. Ginko Biloba Extract

120-240 mg per day

Platelet-activating Factor (PAF) antagonist.

  1. Magnesium

200-360 mg per day

Inhibits vasospasm and platelet aggregation.

  1. Riboflavin

400 mg per day with breakfast for at least 90 days

Involved in the electron-transport chain.

  1. L-Tryptophan

500 mg per day for 90 days, every 6 years

Precursor to scrotonin production.

  1. Fish Oil (omega 3 fatty acids)

Inhibits platelet aggregation.

  1. Maintain blood sugar levels—eat small meals throughout the day.



Tyramine (a vasoactive amine) in foods such as aged cheese, yogurt, beer, wine, liver, and yeast.

-Foods that may be allergens.


Nutritional Recommendations for High Cholesterol (Hypercholesterolemia)

  1. Chromium picolinate 200 mcg with Niacin 50-100 mg (flushing type) have a IMG_6900synergistic effect at lowering cholesterol levels and enable the dose of niacin to be reduced without reducing its effects.
  2. Vitamin E 800 IU daily. Vitamin E causes an increase in HDL. May be taken with Selenium 200 mcg, which has a synergistic effect with vitamin E.
  3. L-Carnitine, Taurine, and 50-200 mg per day of Co-Q10 may improve the ratio of high density lipoproteins (HDL) and low density lipoproteins (LDL).