The Complete Herbal Guide:
A Natural Approach to Healing the Body
by
By Stacey Chillemi and Dr. Michael Chillemi
SMASHWORDS EDITION
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PUBLISHED BY:
Stacey Chillemi on Smashwords
The Complete Herbal Guide:
A Natural Approach to Healing the Body
Copyright © 2011 by Stacey Chillemi
Smashwords Edition License Notes
This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each person you share it with. If you're reading this book and did not purchase it, or it was not purchased for your use only, then you should return to Smashwords.com and purchase your own copy. Thank you for respecting the author's work.
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CONTENTS
Section 1: Conditions and Natural Remedies to Help Heal the Body
Depression
High Blood Pressure
Vaginal Yeast Infection
Additional conditions
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INTRODUCTION
Herbal Medicine sometimes referred to as Herbalism or Botanical Medicine, is the use of herbs for their therapeutic or medical value. An herb is a plant or plant part valued for its medical, aromatic or savory qualities. Herb plants produce and contain a variety of chemical substances that act upon the body.
Herbal medicine has been used for centuries. In fact, there has been evidence showing that herbal remedies have been around since the Neanderthal period about 60,000 years ago. Other evidence of the use of herbs for medical purposes has appeared in cave paintings estimated to have been made between 13,000 and 25,000 BC. Most of the synthetic prescription drugs made today is based on naturally occurring substances and capabilities found in plants.
In fact, many of the familiar pharmaceutical medications we use today were originally created from natural ingredients. Drugs like opium (from poppies), aspirin (from willow bark), digitalis (from foxglove) and quinine (from the cinchona tree.)
Herbal Medicine can be broadly classified into various basic systems: Traditional Chinese Herbalism, which is part of Traditional Oriental Medicine, Ayurvedic Herbalism, which is derived from Ayurveda, and Western Herbalism, which originally came from Greece and Rome to Europe and then spread to North and South America.
Chinese and Ayurvedic Herbalism have developed into highly developed systems of diagnosis and treatment over the centuries. Western Herbalism is today for the most part a system of folk medicine.
Interest in herbals and natural alternatives has been growing worldwide in recent years from the reported success stories from the use of herbs. For example, St. John's Wort is widely used in the treatment of mild depression without the need for Prozac. St. John's Wort does not have the side effects such as that of Prozac. There are some Ayurvedic herbs that are very useful for reducing cholesterol, diabetes etc. Similarly the popularity of Ginseng and Ginkgo biloba (ginkgo) is rising due to its beneficial effects.
The Complete Herbal Guide: A Natural Approach to Healing the Body is an essential reference book for anyone interested in maintaining optimal health and overcoming disease. The book contains concise and comprehensive listings of over 150 herbs and conditions. This book has quick and easy references to the all information you need to maintain excellent health the natural way.
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Section 1: Conditions and Natural Remedies to Help Heal the Body
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Acne
Overview:
Acne is an extremely common skin condition with a prevalence of 80% in female and 90% in male teenagers. But it can occur at any age. A growing number of adults are being diagnosed with adult acne.
For
most people, acne is a bothersome condition characterized by
occasional flare-ups of blackheads, pimples, and pustules. Most
often, pimples develop on the face, neck, upper chest, and/or the
back. More severe forms can result in inflamed nodules and cysts with
scarring.
Hormones
called androgens stimulate increased oil production. The oil is
broken down into free fatty acids by bacterial enzymes, which causes
skin inflammation and abnormal plugging of the oil glands and hair
follicle.
Pimples eventually rupture.
Acne can sometimes be confused with these conditions:
Folliculitis
Dermatitis
What can make acne worse?
menstrual cycle--acne often worsens premenstrual or mid-cycle
Prescription medications, such as certain birth control pills, steroids, and lithium.
Being overweight--increased insulin production can signal the body to release extra male hormones, called androgens, which are involved in pimple formation.
stress
pore-clogging (comedogenic) cosmetics, sunscreens, moisturizers, greases, and oils
adolescence
Poor diet--Excessive sugar, trans fats, fried, salt, and processed foods. Insufficient intake of water, healthy oils, fruit and vegetables, and fiber.
Excessive intake of foods such as: chocolate, caffeine, carbonated beverages, milk products, and seafood and other iodine-rich foods.
Tumors in the adrenal glands, polycystic ovarian syndrome (especially when adult acne occurs with irregular menstrual periods), and other health conditions can cause acne. Examination by your family physician is recommended to rule out these conditions.
Treatment:
Conventional treatments for acne are usually quite successful. They can include cleansing agents and lotions made with benzoyl peroxide, gels or creams made modified forms of vitamin A, and antibiotics applied to the skin or taken orally. The risk of scarring is an important factor when considering the type of treatment.
Diet
a
diet based on whole, unprocessed foods may benefit people with acne.
Try to eat at least five servings of vegetables per day and at least
one serving of fruit per day. Avoid eating refined sugar. Fried foods
and trans
fats such as milk, milk products, margarine,
shortening, and other hydrogenated vegetable oils should be
eliminated. Foods containing healthy omega-3
oils such as ground flaxseeds and sardines
should be increased. Some people find that chocolate, caffeine,
carbonated beverages, iodized
salt, shellfish, wheat and/or milk products
aggravate acne.
Regular
bowel movements are important. Drink at least 8 glasses of day of
water. Increase fiber
intake. In addition to eating fresh vegetables and fruit, choose
whole grains. Some people may benefit from a one- to four-week liver
detox diet based on fresh vegetables and fruit.
Vitamins
& Nutritional Supplements
Vitamin A
Vitamin A may help to reduce sebum production. However, high doses of vitamin A can carry a risk of decreased bone density, birth defects, headache, and muscle and joint pain. Like the modified vitamin A prescription drugs, vitamin A can cause birth defects. Sexually active women of childbearing age should not take more than 5,000 IU per day unless they are under the guidance of a professional and are using at least two reliable forms of birth control. Vitamin A supplementation may not be necessary if there is adequate intake of beta-carotene, vitamin E, and zinc, all necessary for vitamin A formation. Decreasing unhealthy fats such as margarine, hydrogenated oils, processed foods, and other sources of transfats can also improve absorption.
Zinc
Zinc, especially in the form of zinc gluconate or zinc sulfate, can help prevent acne. Zinc helps heal blemishes, reduces inflammation, and reduces androgenic hormonal effects on the skin. Begin by increasing food sources of zinc. Two studies comparing zinc to the antibiotic tetracycline found zinc to be as effective as tetracycline. Another study found a mild yet definite effect of zinc.
Vitamin B6
Vitamin B6 may help premenstrual or mid-cycle acne. This vitamin is essential for the proper metabolism of steroid hormones and can reduce the sensitivity of skin to the effects of testosterone.
Herbs
an
herbal blend that can help with acne consists of equal parts of the
herbal extracts of sarsaparilla, yellow dock, burdock, and cleavers.
These herbs are believed to be potent blood and lymph cleansers. Half
a teaspoon per day of this blend can be taken three times per day
combined with a healthy diet.
Tea tree oil applied to acne lesions may help to eliminate bacteria and reduce inflammation.
Bodywork
Massage
is often recommended for people with skin problems. It can help to
increase circulation and lymphatic drainage and speed the healing of
blemishes.
Stress Reduction Techniques:
Yoga
Exercise
breathing techniques
biofeedback
massage
meditation
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Allergy Relief
What are allergies?
Allergies occur when the immune system overreacts to a normally harmless substance, such as pollen. Although there are many different types of allergies, including food and skin allergies, here we are talking specifically about allergies to airborne particles, known medically as allergic rhinitis. Pollen allergies are called hay fever. Approximately 20 percent of North Americans are affected.
Key Symptoms of Allergies
runny nose, nasal congestion
sneezing
itchy, watery eyes, nose or throat
coughing
skin itching or rash
fatigue
Allergy symptoms can range from mild to severe. The above symptoms are generally considered mild. See a doctor immediately if you begin wheezing or have difficulty breathing, which could be signs of an asthma attack.
Anaphylaxis
is a potentially life-threatening allergic reaction.
Although it often begins with itching of the eyes or face, within minutes it can progress to such severe swelling that makes it difficult to breathe and swallow. Abdominal pain, vomiting, and diarrhea may also occur. This is a medical emergency and requires immediate treatment.
How Diet Can Help
The foods you eat can boost your immune system and prevent symptoms. A Japanese study assessed the possible protective effect of the traditional Japanese diet on allergies. They looked at 1002 Japanese pregnant women, and found that calcium, magnesium, and phosphorus were associated with a decreased prevalence of allergies. The typical North American diet tends to be lower in magnesium and calcium:
People with allergies may also have sensitivity to certain foods. For example, several studies have found that people allergic to grass pollens also react to tomatoes, peanuts, wheat, apple, carrot, celery, peach, melon, eggs and pork.
To find out which foods aggravate symptoms of allergies in a particular individual, an elimination-and-challenge diet is recommended. This diet involves the removal of suspected foods from the diet for at least a week followed by systematic re-introduction of those foods in order to isolate the foods that may aggravate certain symptoms. It should be done under the guidance of a health professional.
How Herbs and Supplements Can Help
Bromelain
Bromelain
is an enzyme found naturally in the stem of the pineapple plant. When
taken with food, bromelain aids digestion.
Precautions:
If it is taken with water between meals on an empty stomach (one hour prior to or two hours after a meal), bromelain is believed to have an anti-inflammatory effect, which can help to decrease mucus and other allergy symptoms.
Dosages:
A typical dose is 400 to 500 mg of bromelain (look for 1800 to 2000 m.c.u. on the label) one to three times a day. People who are sensitive to pineapples should not take bromelain. Side effects, while rare, may include nausea, vomiting, diarrhea, and abnormal menstrual bleeding.
Nettle Leaf (Urtica dioica)
Nettle leaf, also called stinging nettles, are a popular remedy for allergies. This herb is believed to have an anti-inflammatory effect. In a double-blind, randomized study of 69 people, 58 percent rated a nettle extract effective in relieving symptoms after one week. In addition, 48 percent found it equally or more effective than previous medicine.
Dosages:
A typical dosage for allergies is 300 mg one to three times a day of a freeze-dried nettle extract.
Quercetin
Quercetin
is a compound found naturally in vegetables, such as onions and
berries. People with allergies may benefit from quercetin because it
has been found to inhibit the release of histamine and reduce
inflammation. Quercetin is believed to work by stabilizing cell
membranes so they are less reactive to allergens.
Dosages:
A typical dosage for allergies is 200 to 600 mg three times a day, taken 15 minutes before meals.
Butterbur (Petasites hybridus)
A
randomized, double-blind study, 330 hay fever patients at 11 clinics
in Switzerland and Germany received either a tablet of butterbur
herbal extract three times a day (providing a total of 8 mg of the
active petasine a day), the antihistamine Allegra once a day, or a
placebo. The researchers found that the butterbur was as effective as
the antihistamine at relieving sneezing, nasal congestion, itchy
eyes, and other hay fever symptoms.
How Acupuncture Can Help
A German study published in the journal Allergy found that acupuncture may an effective and safe option for people with seasonal allergies. Patients in the study were randomly assigned to two groups. One group received a semi-standardized treatment of acupuncture once a week and a Chinese herbal tea three times a day and the other, control, group received acupuncture needles that weren't really in acupuncture points and a non-specific Chinese herbal formula. Patients who received the acupuncture and herbal treatment noticed an 85 percent improvement on a global assessment of change scale compared to 40 percent in the control group. They also noticed a significant improvement in the quality of life questionnaire.
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Anxiety
Overview:
Many of us lead fast-paced lives and live out of sync with natural rhythms by going to sleep late, waking early, working long hours, not taking enough rest and leisure time, and eating when we’re not hungry. But for the over 14 million Americans who suffer from anxiety, there is a pervading sense of unease and even fear that diminishes their quality of life.
Typically,
people feel tension, worry, irritability, frustration, or
hopelessness. The sympathetic nervous system (fight-or-flight) is
activated, causing symptoms such as poor concentration, fatigue, poor
sleep, and restless, irritable, feeling tense or on edge, and muscle
tension. People may also notice changes in physical health such as
headaches, jaw pain, dry mouth, chest tightness, poor digestion,
irritable bowel, acne, sexual dysfunction, and heart palpitations.
Other areas may be impaired
The combination of chronic stress, poor sleep, poor diet, use of stimulants such as coffee, and long work hours can deplete the body and lead to condition holistic doctors call "adrenal fatigue". Decreased levels of the stress hormone cortisol, fatigue, dark under eye circles, weakness, frequent colds and flu, thin skin, and accelerated aging, and the feeling of being burned out characterize it. In traditional Chinese medicine, this condition is called kidney deficiency.
Treatments
Conventional treatments center on anti-anxiety drugs such as Xanax or BuSpar. Anti-depressants may also help. These are best used as short-term strategies. Counseling can help address underlying issues.
Diet
eliminating
coffee should be the first step. There is significant clinical
evidence showing that it can be all that is needed in some cases.
Other foods that may worsen anxiety in excess are refined sugar
honey, maple syrup and cow's milk products.
Nutritional
Supplements & Vitamins
Gamma-aminobutyric
acid (GABA) - GABA is an amino acid that is known to play a role in
the physiology of anxiety. Presciption drugs for anxiety such as
Valium and Xanax work by affecting GABA receptors in the brain.
However, the degree to which orally ingested GABA supplements can
reach the brain is unknown.
Other
nutritional supplements used for anxiety include pantothenic acid,
calcium, magnesium, and vitamin B complex.
Herbs
Kava
Kava (Piper methysticum) is an herb that is used widely in Europe for nervous anxiety, tension, agitation, and insomnia. Native to Polynesia, kava appears to work in a similar way to prescription benzodiazepine drugs such as Xanax and Valium, with similar effectiveness.
Kava does not appear to cause mental drowsiness unless taken in large doses. Nevertheless, it is best to use caution until you know the extent of its effects on you. The benefits are often noticeable within weeks, but some people notice improvement after as little as a week. People who have had dystonic reactions from antipsychotic drugs or who have Parkinson’s disease, as case reports indicate that kava may interfere with dopamine, should not use kava.
People taking benzodiazepine such as Valium should only take kava under the strict guidance of a qualified professional.
Valerian
Valerian is an herbal tranquilizer that is best known as a remedy for insomnia. It calms the nervous system, balances mood swings, and is not habit forming. One study found that it might have calming effects during stressful situations. It can be blended with other herbs such as hops or passionflower. Children, pregnant or nursing women, should not use Valerian.
People with serious health conditions, or who are taking prescription drugs for mood or neurological disorders should consult a qualified professional before taking valerian.
Other herbs
Chamomile
Hops
lemon balm
passion flower
skullcap
suma
These calming herbs are frequently recommended for anxiety.
Athlete's Foot
What is Athlete's Foot?
Athlete’s foot is a common fungal infection of the skin also known as Tinea pedis. In an acute flare-up, the skin of the foot is red or white with scales, cracks, inflammation, cuts, and blisters. There is itching, burning, and stinging. Most often, it occurs in between the toes. During an acute flare-up, secondary bacterial infection is common.
In
chronic athlete’s foot, the skin of the sides and sole of the foot
is pink and scaly and there is no itchiness.
The
fungus lives off dead skin cells and thrives in warm, damp
environments, such as the floors around gym locker rooms and indoor
swimming pools.
Athlete’s
foot can sometimes be confused with these conditions
Dyshydrotic dermatitis (a type of eczema)
Allergic contact eczema (a type of eczema)
Atopic eczema (a type of eczema)
Psoriasis
Erythrasma
When to see your medical doctor
There is swelling in your foot or leg and you develop a fever.
You notice an accumulation of pus in the blisters or cracks in your skin.
Your symptoms interfere with normal activity.
Treatments
The tinea fungus is contagious and once it takes hold, it can be quite tenacious, so it is important to take the following steps to prevent re-infection:
Keep your feet thoroughly dry, especially between your toes.
Wear cotton socks, and change your socks daily.
Do not wear tight, closed-toe shoes. Moisture and heat cause athlete's foot fungus to thrive.
Do not go barefoot in public places. Wear flip-flops.
Use a foot powder to keep feet dry. Simple cornstarch makes a good foot dusting powder.
Wash socks in the hot water setting of a washing machine.
Herbs and Essential Oils
Tea
tree oil
The most common natural treatment for athlete's foot is the essential oil tea tree (Melaleuca alternifolia). It is a home remedy that works as well as over-the-counter foot medications. It has anti-fungal properties. Tea tree oil can be applied directly to the skin three times a day, covering the affected area. About 4 to 10 drops is sufficient. Continue for two weeks after the fungal infection seems to have disappeared to ensure that it is eradicated. Tea tree oil also helps with fungal infections of the nails.
Tea tree oil can also be mixed with aloe vera gel. About 4 ounces of aloe vera gel to 1/2 teaspoon of tea tree oil can be combined in a spray bottle and applied twice daily. Allow the feet to dry before putting on footwear.
Tea
tree oil can be found at the health food store. Be sure to buy 100
percent tea tree oil.
Grapefruit
seed extract
Grapefruit seed extract, which is available at health food stores, is reported to have significant anti-fungal effects. Add drops of grapefruit seed extract to a wettened palm and apply it to the feet two to three times per day, or follow the manufacturer's recommendations. It can also be added to the washing machine while you are washing socks.
Garlic
Put crushed garlic into dry socks before bed. Raw garlic can help to kill the athlete's foot fungus.
Ayurvedic
Remedy
Athlete's
foot is often related to the pitta and kapha constitutional doshas,
which have a tendency to sweat. Begin by cleaning the foot area with
tea tree oil, about 4 to 10 drops. Combine 1 teaspoon of aloe vera
gel with 1/2 teaspoon of tumeric. Apply this mixture to the feet
every morning and night and cover them with old socks (tumeric will
stain sheets and socks). After two weeks, if there are signs of
improvement, continue with a once a day application of this mixture
for another week. If there has been any discoloration of the skin due
to the tumeric, it will fade within two weeks.
Diet
People
with chronic or recurring athlete's foot should avoid excessive
consumption of yeast products such as breads and other baked goods,
as well as vinegar, and alcohol. People with higher intake of yeast
may be more prone to athlete's foot.
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Asthma
Overview:
With asthma, airways of the lungs, called bronchial tubes, are inflamed. The surrounding muscles constrict and mucus is produced, which both cause airways to narrow.
Untreated
asthma flare-ups can lead to hospitalization and can even be fatal.
It is not a condition that should be self-treated. A doctor's
supervision is required.
Symptoms
Wheezing and shortness of breath
difficulty sleeping due to shortness of breath, wheezing, and coughing
chest pain or tightness
shortness of breath during exercise
Buteyko Breathing Technique for Asthma
Overview:
Russian-born researcher Konstantin Pavlovich Buteyko developed the Buteyko (pronounced bew-TAY-ko) Breathing Technique. It consists of shallow-breathing exercises designed to help people with asthma breathe easier.
Description:
The Buteyko Breathing Technique is based on the premise that raising blood levels of carbon dioxide through shallow breathing can treat asthma. Carbon dioxide is believed to dilate the smooth muscles of the airways.
A
study involving 60 people with asthma compared the effects of the
Buteyko Breathing Technique, a device that mimics pranayama (a yoga
breathing technique), and a placebo. Researchers found people using
the Buteyko Breathing Technique had a reduction in asthma symptoms.
Symptoms did not change in the pranayama and the placebo groups.
The use of inhalers was reduced in the Buteyko group by two
puffs a day at six months, but there was no change in the other two
groups.
There have been several other promising clinical trials evaluating this technique.
Omega Fatty Acids
The primary inflammation-causing fat in our diets is called arachidonic acid. A German study examined data from 524 children and found that asthma was more prevalent in children with high levels of arachidonic acid. Arachidonic acid is found in food, particularly egg yolks, shellfish, and meat. Eating less of these foods may decrease inflammation and asthma symptoms.
Arachidonic acid can also be produced in our bodies. Another strategy to reduce levels of arachidonic acid is to increase intake of beneficial fats such as EPA (eicosapentanoic acid) from fish oil, and GLA (gamma-linolenic acid) from borage or evening primrose oil.
Fruits and Vegetables
A study examining food diaries of 68,535 women found that women who had a greater intake of tomatoes, carrots, and leafy vegetables had a lower prevalence of asthma.
High consumption of apples may protect against asthma.
Daily intake of fruits and vegetables in childhood decreased the risk of asthma.
A University of Cambridge study found that asthma symptoms in adults are associated with a low dietary intake of fruit, vitamin C, and manganese.
Butterbur
Butterbur is a perennial shrub that grows in Europe, Asia and North America. The active constituents are petasin and isopetasin, which are believed to reduce smooth muscle spasm and have an anti-inflammatory effect.
Researchers at the University of Dundee, Scotland, evaluated the effects of the herb butterbur in people with allergic asthma who were also using inhalers. They found that butterbur added to the anti-inflammatory effect of the inhalers.
Another study examined the use of butterbur root extract in 80 people with asthma for four months. The number, duration, and severity of asthma attacks decreased and symptoms improved after using butterbur. More than 40 percent of people using asthma medication at the start of the study reduced their intake of medication by the end of the study.
The butterbur plant contains pyrrolizidine alkaloids, which can cause liver damage. Only extracts in which the pyrrolizidine alkaloids have been removed should be used.
Bromelain
Bromelain is an extract from pineapples that is believed to be a natural anti-inflammatory. Researchers at the University of Connecticut found that bromelain reduced airway inflammation in animals with allergic airway disease. Side effects may include allergic reactions in some people.
Boswellia
The herb boswellia, known in Indian Ayurvedic medicine as Salai guggal, has been found to inhibit the formation of compounds called leukotrienes. Leukotrienes released in the lungs cause narrowing of airways.
A double blind, placebo-controlled study of forty patients, 40 people with asthma were treated with a boswellia extract three times a day for six weeks. At the end of this time, 70 percent of people had improved.
Symptoms
Difficulty breathing, number of attacks, and laboratory measures had improved.
Weight Loss
Numerous studies have found that obesity is a risk factor for asthma.
Biofeedback
Biofeedback has long been recommended as a natural therapy for asthma.
Back Pain
Almost everyone has back pain at some point in his or her lives. According to the National Institutes of Health, back pain is the second most common neurological disorder in the United States—only headache is more common.
If
you have back pain, the first step is to be properly assessed by your
primary care provider. Back pain has many causes, from muscle strain
to more serious conditions such as a herniated
disc, spinal
stenosis, spondylosisthesis,
osteoporosis,
or a tumor,
so it's important to find out what is causing the back pain.
Acupuncture
Research:
A study conducted at Sheffield University in the United Kingdom looked at the long-term symptom reduction and economic benefits of acupuncture for persistent low back pain. Averages of eight acupuncture treatments were given to 159 people, while 80 people received usual care instead.
After one year, people receiving acupuncture had reduced pain and reported a significant reduction in worry about their pain compared to the usual care group. After two years, the acupuncture group was significantly more likely to report that the past year had been pain-free. They were less likely to use medication for pain relief.
How
does acupuncture work?
According to traditional Chinese medicine, pain results from blocked energy along energy pathways of the body, which are unblocked when acupuncture needles are inserted along these invisible pathways.
A
scientific explanation is that acupuncture releases natural
pain-relieving opioids, sends signals that calm the sympathetic
nervous system, and releases neurochemicals and hormones.
An
acupuncture treatment generally costs between $60 and $120.
Acupuncture is tax-deductible (it's considered a medical expense) and
some insurance plans pay for acupuncture.
If you want to try acupuncture, plan on going one to three times a week for several weeks initially. Find an acupuncturist
Capsaicin Cream
Although you may not have heard of capsaicin (pronounced cap-SAY-sin) before, if you've ever eaten a chili pepper and felt your mouth burn, you know exactly what capsaicin does. Capsaicin is the active ingredient in chili peppers.
When
it is applied to the skin, capsaicin has been found to deplete
substance P--a neurochemical that transmits pain--causing an
analgesic effect.
Research:
In one double-blind study, 160 people were treated with capsaicin for 3 weeks, while another 160 people used a placebo. After 3 weeks, pain was reduced by 42% in the capsaicin group compared to 31% in the placebo group. Investigators rated capsaicin significantly more effective than placebo.
Dosages:
Capsaicin cream, also called capsicum cream, is available in drug stores, health food stores, and online. A typical dosage is 0.025% capsaicin cream applied four times a day. The most common side effect is a stinging or burning sensation in the area.
If
possible, wear disposable gloves (available at drugstores) before
applying the cream. Be careful not to touch the eye area or open
skin. A tube or jar of capsaicin cream typically costs between $8 and
$25.
Capsaicin cream profile[/link]
Vitamin D
Chronic
muscle pain can be a symptom of vitamin D deficiency. Vitamin
D is found in fish with small bones,
fortified milk and cereal, and exposure
to sunlight.
Risk factors for
vitamin D deficiency are:
darker pigmented skin (e.g. Hispanic, African American, Asian) does not convert UV rays efficiently to vitamin D
digestive disorders, such as celiac disease
use of glucocorticoid medications for conditions such as lung diseases and allergies
minimal sun exposure (elderly, institutionalized, homebound, veiled or heavily-clothed individuals)
latitude and season - for example, people in Boston do not produce vitamin D from sun exposure between November and February
Research:
A study by the University of Minnesota looked at the prevalence of vitamin D deficiency in 150 people with chronic musculoskeletal pain. Researchers found that 93% of patients had vitamin D deficiency. All people with darker pigmented skin (African American, East African, Hispanic, and Native American origin) had vitamin D deficiency.
Another interesting finding was that the majority of people with severe vitamin D deficiency were under 30 years of age. Season was not a significant factor.
The researchers concluded that all people with persistent, non-specific musculoskeletal pain should be screened for vitamin D deficiency.
Music Therapy
Music therapy is a low-cost natural therapy that has been found to reduce the disability, anxiety, and depression associated with chronic pain.
A
study evaluated the influence of music therapy in hospitalized
patients with chronic back pain. Researchers randomized 65 patients
to receive, on alternate months, physical therapy plus 4 music
therapy sessions or physical therapy alone.
Music
therapy significantly reduced disability, anxiety, and depression.
Music had an immediate effect on reducing pain, although the results
were not statistically significant.
Vitamin B12
Vitamin B12 has been found to relieve low back pain. A double-blind Italian study examined the safety and effectiveness of vitamin B12 for low back pain. People who received vitamin B12 showed a statistically significant reduction in pain and disability. They also used less pain medication than the placebo group.
Besides
pain, other symptoms of vitamin B12 deficiency are numbness and
tingling, irritability, mild memory impairment, and depression.
Risk
factors for vitamin B12 deficiency are:
medications (stomach acid-blocking medications)
inadequate intake of meat or dairy products
infection (small intestine bacterial overgrowth, parasites)
Digestive diseases (stomach removal surgery, celiac disease, Crohn's disease
Vitamin B12 muscle injections are the standard treatment for vitamin B12 deficiency.
Studies have found vitamin B12 sublingual tablets (placed under the tongue for absorption) and nasal gels are also effective.
Magnesium
Magnesium is the fourth most abundant mineral in the body. It's involved in over 300 biochemical reactions in the body.
Magnesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.
Symptoms of magnesium deficiency include:
muscle spasms
pain
premenstrual syndrome
irritability, depression
insulin resistance
high blood pressure
irregular heart rhythms
heart disease
Research:
A German study found that mineral supplements increased intracellular magnesium levels by 11% and was associated with a reduction in pain symptoms in 76 out of 82 people with chronic low back pain.
Willow Bark
The bark of the white willow tree (Salix alba) has pain-relieving properties similar to aspirin. An ingredient in white willow bark, called salicin, is converted in the body to salicylic acid (aspirin is also converted to salicylic acid once in the body). Salicylic acid is believed to be the active compound that relieves pain and inflammation.
A
number of studies have compared white willow to medication or
placebo:
A University of Sydney study compared the effects of willow bark extract to refecoxib, a Cox-2 inhibitor pain medication. In the study, 114 patients received an herbal extract containing 240 mg of salicin and 114 received 12.5 mg of refecoxib every day. After four weeks, both groups had a comparable reduction in pain.
A study in the American Journal of Medicine examined 191 patients with an exacerbation of chronic low back pain. They were randomly assigned to receive a willow bark extract with either 120 mg (low-dose) or 240 mg (high-dose) of salicin, or placebo. In the fourth week of treatment, 39% of people receiving the high-dose extract were pain-free, 21% receiving the low-dose were pain-free, and 6% of people receiving the placebo were pain-free. People in the high-dose group improved after the first week. Significantly more people in the placebo group required pain medication.
Yoga for Back Pain
Yoga creates balance in the body through various poses that develop flexibility and strength. A study of people with chronic mild low back pain compared Iyengar yoga to back education. After 16 weeks, there was a significant reduction in pain intensity, disability, and reliance on pain medication in the yoga group. Benefits were also seen at three month follow up assessments.
Another
study compared yoga, conventional exercise, and a self care book for
people with chronic low back pain. Back function in the yoga group
was superior to the book and exercise groups at 12 weeks. Although
there was no difference in symptoms at 12 weeks, at 26 weeks, the
yoga group was superior to the book group.
Bowen Therapy
Bowen therapy is a type of gentle bodywork that was developed in Australia by osteopath Tom Bowen (1916-1982). Bowen therapy is more widely used in Australia and Europe, but it has been growing in popularity in North America.
Bowen
therapists use a series of specialized "moves" using their
fingers and thumbs. The moves typically involve the therapist pulling
the skin slack away from the muscle, applying pressure, and then
quickly releasing the tension.
These
moves are performed on precise areas of muscles where special
receptors are located. Nerve impulses are sent to the brain,
resulting in muscle relaxation and reduction of pain.
The
moves are not continuous - the therapist allows the client to rest
for a few minutes between each move. A typical treatment is between
30 to 40 minutes. Find
a Bowen therapist
Breathing Techniques
Breathing techniques that make use of the mind-body connection have been found to reduce pain. These techniques integrate body awareness, breathing, movement, and meditation. What's great about breathing techniques is that you can do them yourself at home at no cost.
Research:
One study compared 6-8 weeks (12 sessions) of breath therapy to physical therapy. Patients improved significantly with breath therapy. Changes in standard low back pain measures of pain and disability were comparable to those resulting from high quality, extended physical therapy. Breath therapy was found to be safe. Other benefits of breath therapy were improved coping skills and new insight into the effect of stress on the body.
Massage Therapy
When many people have back aches and pain, the first thing they think of is massage. Studies have found that massage may be effective for subacute and chronic pain. It has also been found to reduce anxiety and depression associated with chronic pain. Massage therapy is the most popular therapy for low back pain during pregnancy. Find a massage therapist.
Chiropractic
Back pain is one of most common reasons people see a chiropractor. Doctors of chiropractic use chiropractic spinal manipulation to restore joint mobility. They manually apply a controlled force to joints that have become restricted by muscle injury, strain, inflammation, and pain. Manipulation is believed to relieve pain and muscle tightness and encourage healing.
A
study published in the Spine Journal examined manipulations compared
to simulated manipulations in 102 people with back pain and/or
radiating pain. The researchers found that active manipulations were
more effective at reducing acute back pain and sciatica with disc
protrusion. Find
a doctor of chiropractic
Alexander Technique
Alexander technique teaches people to improve their posture and eliminate bad habits such as slouching, which can lead to pain, muscle tension, and decreased mobility. This technique was created by Frederick Matthias Alexander (1869-1955), an Australian actor who learned how to correct hoarseness in his voice by improving his posture.
You
can learn Alexander technique in private sessions or group classes. A
typical session lasts about 45 minutes. During that time, the
instructor notes the way you carry yourself and coaches you with
verbal instruction and gentle touch.
Prolotherapy
Prolotherapy
addresses damaged ligaments (bands of connective tissue that help
keep bones attached to each other) to relieve chronic musculoskeletal
pain.
How does it work?
Tendons and ligaments in the back often do not heal completely after injury. Bones of the spine become less stable, which can lead to chronic pain.
Prolotherapy
involves the injection of a liquid solution into soft tissues such as
ligaments and tendons. This triggers local inflammation and triggers
the body's natural healing response which repairs the weakened soft
tissues and relieves pain. Unlike drugs, prolotherapy is thought to
address the underlying problem.
After
locating the areas that require treatment, the doctor inserts a thin
needle with the solution into the area. There is often mild pain, but
it can be reduced by using a local anaesthetic. A typical course of
treatment is 10 to 25 sessions for back pain. Since it is believed to
repair the joint, no other treatment is necessary.
Research:
Preliminary studies have found that back pain, which often involves ligament injury, responds particularly well to prolotherapy. It is the position of the American Association of Orthopedic Medicine that prolotherapy is a safe and effective therapy for the treatment of selected cases of low back pain and other chronic myofascial pain syndromes. Prolotherapy injections must be administered by a medical doctor (M.D.), osteopath (D.O.) or by a state-licensed naturopathic doctor (N.D.) in certain states.
Balneotherapy
Balneotherapy is one of the oldest therapies for pain relief. The term "balneo" comes from the Latin word, balneum, meaning bath. Balneotherapy is a form of hydrotherapy that involves bathing in mineral water or warm water.
A study compared bathing in mineral water to plain tap water in 60 people with low back pain. They found that mineral water containing sulphur was superior in reducing pain and improving mobility compared with tap water.
A systematic review and meta-analysis published in the journal Rheumatology assessed spa therapy and balneotherapy for low back pain. The researchers found that the data suggest beneficial effects compared to control groups. They concluded that the results were encouraging and that large-scale trials were warranted.
Dead Sea salts and other sulphur-containing bath salts can be found in spas, health food stores, and online.
People
with heart conditions should not use balneotherapy unless under the
supervision of their primary care provider.
Other natural therapies for back pain are:
Trager Approach
Aston-patterning
Proteolytic enzymes
* * * * *
Overview:
Bacterial overgrowth in the small intestine is a relatively common condition that can be present for years before it is detected. That's because despite overuse of antibiotics, antacids, and other medications that wipe out friendly intestinal bacteria, many physicians don't test their patients for it.
Instead,
people with chronic digestive problems such as gas, bloating,
diarrhea, and/or constipation are often told they have irritable
bowel syndrome (IBS) when the underlying problem is actually small
intestine bacterial overgrowth. Given that IBS is the number one
gastrointestinal diagnosis, bacterial overgrowth could be greatly
under diagnosed.
Research:
A study by researchers at Cedars-Sinai Medical Center in
California examined 202 people who met the diagnostic criteria for
irritable bowel syndrome and gave them a test for bacterial
overgrowth called the lactulose hydrogen test.
Researchers
found that 157 of the 202 people (78%) had bacterial overgrowth
When the unwanted intestinal bacteria were eradicated, symptoms of IBS improved in 48% of the subjects, particularly diarrhea and abdominal pain.
It's not just people with IBS-like symptoms that have bacterial overgrowth. Bacterial overgrowth can also present with non-digestive symptoms such as fatigue. It's believed to be involved in chronic fatigue syndrome, fibromyalgia, allergies, arthritis, lupus, autoimmune diseases, diabetes, and many other chronic conditions.
What is Bacterial Overgrowth?
It's not an overstatement to say that the small intestine is the most important segment of the entire digestive tract, which starts at the mouth and ends at the rectum. Nutrients we eat -- carbohydrates, proteins, fats, vitamins, and minerals -- are absorbed in the small intestine. If anything interferes with the absorption here, nutrient deficiencies can result.
The small intestine normally contains relatively small numbers of bacteria. However, certain factors can cause the growth of excess bacteria.
Through a process called bile acid deconjugation, the unwanted bacteria causes’ fat malabsorption. It also blocks carbohydrates from being absorbed. Instead, they're left to ferment in the intestines, resulting in gas, bloating, pain, mucus in stools, foul-smelling gas and stools, and diarrhea. Sweets and starchy foods cause the worst symptoms.
A toxic metabolic substance produced by the bacteria injures intestinal cells and impairs absorption, resulting in nutrient deficiencies, food allergies and intolerances, and poorly functioning digestive enzymes.
What Causes Bacterial Overgrowth?
Decreased motility in the small intestine - caused by excess dietary sugar, chronic stress, and conditions such as diabetes, hypothyroidism, and scleroderma. In the United States, up to 40% of chronic diarrhea in people with diabetes is associated with bacterial overgrowth.
Hypochlorhydria - as people get older, the amount of stomach acid they secrete decline. Because stomach acid is acidic and helps to kill bacteria in the small intestine, if there is less stomach acid, bacteria are more likely to proliferate. Another very common cause of hypochlorhydria is due to excessive use of antacids.
Structural abnormalities in the small intestine - gastric bypass surgery, small intestinal diverticula, blind loop, intestinal obstruction, and Crohn's disease fistula are some of the structural causes of bacterial overgrowth.
Other causes include immune deficiency, stress, and certain medications such as steroids, antibiotics, and birth control pills, inadequate dietary fiber, and pancreatic enzyme deficiency.
Symptoms
abdominal bloating and gas after meals
pain
constipation
chronic loose stools or diarrhea - studies have found 48% to 67% of people with chronic diarrhea had bacterial overgrowth.
soft, foul-smelling stools that stick to the bowl
fatigue - megaloblastic anemia due to vitamin B12 malabsorption
depression
nutritional deficiency despite taking supplements
weight loss
abdominal pain
mucus in stools
bloating worse with carbs, fiber, and sugar
Herbal Remedies
It can be difficult to get proper testing and treatment for bacterial overgrowth, because some doctors don't understand this condition. The conventional treatment for bacterial overgrowth is antimicrobial drugs.
Herbs
the most studied natural treatment for bacterial overgrowth is enteric coated peppermint oil, which is peppermint oil that has an edible, hard shell around it so that the capsule doesn't open until it is in the small intestine. It kills bacteria in the small intestine.
Dosages:
The course of treatment is usually 1 to 6 months. A typical dose of enteric-coated peppermint oil is one to two capsules three times a day, taken in between meals with a glass of water. Side effects can include heartburn, rectal burning, and minty burping.
Other
herbals used to treat bacterial overgrowth are:
Grapefruit seed extract - for people who don’t like taking capsules, grapefruit seed extract can be found in liquid form. Add a few drops to a glass of water and drink in between meals.
Oregano oil capsules
Garlic
Berberine - goldenseal, oregon grape
Olive leaf extract
Pau d'arco
Diet
During treatment, it is necessary to limit intake of sweet and starchy foods. People usually experience a noticeable decline in bloating, gas, indigestion, diarrhea, and other digestive symptoms.
Medium Chain Triglycerides
Unlike regular oils, which a person with bacterial overgrowth may not be able to assimilate, medium chain triglycerides are absorbed directly without the need for digestive enzymes. Medium chain triglycerides are often recommended for people with bacterial overgrowth or any type of malabsorption. Coconut oil is a medium chain triglyceride.
Digestive enzymes
Digestive enzyme supplements can support the body's digestive enzymes until function is restored. They should be taken before meals. A typical dose is one capsule before each meal.
Vitamins
and minerals that may be deficient in people with bacterial
overgrowth include vitamin B12, magnesium, calcium, iron, zinc,
copper, vitamin A, D, E, and K.
Probiotics - needed to
replace healthy bacteria in the intestines. Lactobacillus plantarum
and lactobactillus GG are some types that have been used for
bacterial overgrowth.
Getting a Diagnosis
The
"gold standard" test is to take bacterial cultures of small
intestine fluid.
Lactulose hydrogen breath test - The most common
test is the lactulose hydrogen breath test because it is less
invasive. Lactulose is a non-absorbable sugar that's fermented if
there are intestinal bacteria, resulting in hydrogen production. If
there is bacterial overgrowth, fasting hydrogen levels will be high.
In addition, after ingesting glucose, there will be a significant
rise in hydrogen.
Other tests are the schilling test (for b12 deficiency). A small bowel follow through may be done to look for structural problems.
One of the underlying causes of bacterial overgrowth is insufficient stomach acid, called hypochlorhydria. Stomach acid naturally declines with age. Take the hypochlorhydria screening test.
What Conditions Can Bacterial Overgrowth Lead to?
leaky gut syndrome
vitamin and mineral deficiency
non-alcoholic steatohepatitis (NASH)
chronic fatigue syndrome
* * * * *
Blisters
A blister is a protective device of the human body. When the outer layer of the skin called the epidermis separates from the fibre layer called the dermis, a group of lymph and other bodily fluids collects between these layers while the skin will re-grow from underneath.
Causes of blisters
Heat
Frostbite
chemical injury
capsaicin
friction
Common causes of blisters include friction and burns. Usually, blisters are caused by rubbing from shoes or clothing which rubs repeatedly on the skin causing friction burns. If the blister isn't too painful, do everything possible to keep it intact. Unbroken skin over a blister provides a natural barrier to bacteria and decreases the risk of infection. Cover a small blister with an adhesive bandage, and cover a large one with a porous, plastic-coated gauze pad that absorbs moisture and allows the wound to breathe. Unless infection occurs, blisters usually heal quickly.
Treatment
Do not puncture a blister unless it's painful or prevents you from walking or using one of your hands.
If you have diabetes or poor circulation, call your doctor for advice.
Home treatment: To relieve blister-related pain, drain the fluid while leaving the overlying skin intact. Here's how:
Wash your hands and the blister with soap and warm water. This will help prevent any infection from occuring.
Swab the blister with iodine or rubbing alcohol.
Sterilize a clean, sharp needle by wiping it with rubbing alcohol.
Use the needle to puncture the blister. Aim for several spots near the blister's edge. Let the fluid drain, but leave the overlying skin in place.
Afterwards, apply an antibiotic ointment to the blister and cover with a bandage or gauze pad.
After several days, use tweezers and scissors sterilized with rubbing alcohol to cut away all the dead skin. Apply more ointment and a bandage.
Call your doctor if you see signs of infection around a blister
Symptoms of an infection:
Pus
Redness
increasing pain
warm skin
* * * * *
Bladder Infection
A urinary tract infection (UTI) is an infection that begins in your urinary system
(UTI). UTIs can be painful and annoying. But you can become extremely ill if the infection spreads to your kidneys.
Women are most at risk of developing a UTI. Half of all women will develop a UTI during their lifetimes, and many will experience more than one UTI.
Your urinary system is your kidneys, ureters, bladder and urethra. They all play a role in getting rid of waste from your body. The kidneys are shaped like a pair of bean-shaped organs in your upper posterior abdomen, filter waste from your blood. Your tubes are called ureters they carry urine from your kidneys to your bladder, where it is stored until it exits the body through the urethra. These organs can become infected, but most infections involve the lower tract — the urethra and the bladder.
Types
The most common type of UTI is a bladder infection, which is also often called cystitis. Cystitis literally means an inflammation of the bladder.
The other type is called a kidney infection. It is also known as pyelonephritis. This kind of infection can be serious, but if treated quickly the kidney is most often not damaged permanently.
Causes
If bacteria get into the bladder it begins to multiply in the urine, it will cause a urinary tract infection.
UTI cause discomfort, but urinary tract infections are usually quickly and easily treated, but it's important that they are treated right away. You can not get a urinary tract infection from someone else, although females who are just becoming sexually active often get UTIs. This is because sometimes Chlamydia can also cause a UTI. Almost 85% of UTIs are caused by the bacteria called Escherichia coli, or E. coli.
There are several ways bacteria can get into the urethra. During sexual intercourse, the bacteria in the vaginal area can be pushed into the urethra, which causes irritation in the bladder.
Any time the vaginal area is rubbed, bacteria can be pushed into the urethra. You can get a bladder infection from oral sex too. Infections are also common in women who wear tight jeans.
Symptoms
Symptoms include frequent urination
burning or pain during urination (dysuria)
bladder spasms
Feeling of having to urinate even though little or no urine actually comes out.
Cloudy urine
Bloody urine
Foul-smelling urine
Possible mild fever.
Symptoms for a kidney infection
Fever
Chills
Nausea
Cloudy urine
Bloody urine
Abdominal pain
Burning feeling when urinating
Frequent urination.
Most people with kidney infections also experience back pain just above the waist.
Diagnosis
A doctor can treat urinary tract infections. The first thing your doctor will do is confirm that you have a UTI by taking a clean-catch urine specimen. You'll be asked to wash your genital area with disposable wipes and then urinate into a sterile (bacteria-free) cup. If an infection is found when the specimen is examined, you'll be given antibiotics.
Since there are many different antibiotics available, the doctor may then use your urine specimen for a urine culture, which is a test to identify the exact type of bacteria causing your infection. It takes about 48 hours to get results from a urine culture, so you may have to switch antibiotics depending on the results.
Although antibiotics begin fighting the infection right away, they can't stop all the symptoms right away. If you have a lot of pain, your health care provider may recommend a medication to relieve the pain in your bladder; this medicine will clear up the painful symptoms in about 3 days, although it will usually make you much more comfortable within hours.
It's important to take the antibiotics until the prescription is finished. Many people stop taking the medication when they begin to feel better, but that doesn't allow the antibiotics to completely kill the bacteria, which increases the risk that the infection will reappear. If you ever develop a rash from an antibiotic or have difficulty breathing, STOP taking it immediately and call the health care provider who prescribed the medication! For some bladder infections, you may only have to take antibiotics for 3 days, but usually you'll be on medication for 7 to 14 days.
* * * * *
Bladder Infections in Children
A urinary tract infection (UTI) is a bacterial infection of the bladder, kidneys, ureters, or urethra, the organs and tubes that make up the urinary tract. Most UTIs are bladder infections know as cystitis or kidney infections also known as pyelonephritis.
UTIs in children usually clear up quickly if they receive treatment as soon as they are beginning to experience any of the bladder infection symptoms. The biggest concern about untreated UTIs in children is that they can cause permanent kidney damage and scarring.
Repeated scarring can lead to high blood pressure and reduced kidney function, including kidney failure. Infants and young children seem to be at special risk for these problems in the future.
Along with permanent kidney damage, serious short-term complications of UTIs such as acute kidney failure and widespread infection also known as sepsis can and will appear. These problems are more likely in premature infants and newborns and in infants with medical difficulty occuring in their urinary tract.
Causes
UTIs in children are usually caused by bacteria on the skin near the urethra that enter the urethra and travel up the urinary tract. Bacteria that normally live in the large intestine and are present in stool are the most common cause of infection. Occasionally UTIs are caused by bacteria traveling through the blood or lymphatic system to the urinary tract.
Symptoms
Unknown cause for fever.
Fool smelling urine.
A lack of appetite.
Vomiting.
Irritability.
Pain while urinating.
Burning during urination.
A need to urinate even if you do not need to urinate.
Loss of bladder control.
Red, pink, cloudy, or foul-smelling urine.
Pain in the back on one side or pain in the lower abdominal pain.
Diagnosis
Diagnosis of a UTI in a child typically requires a medical history and physical exam, urinalysis, and urine culture. Most doctors will prescribe antibiotics for a UTI without waiting for the results of a urine culture if a child's symptoms and urinalysis results strongly suggest the presence of a UTI.
Your child's doctor may order additional tests after the infection improves to determine whether your child has a structural or functional problem with the urinary tract that may make the child more likely to get UTIs. The most common of these problems is the backward flow of urine from the bladder into the kidney.
Treatment
Treatment for most children with UTIs is oral antibiotics and home care. Antibiotic treatment typically lasts 7 to 14 days but may vary depending on how severe and the location of the infection. They need to make sure if it is in the bladder or kidneys. Doctors need to take in the consideration of the child's age and medical history, and other important medical information.
Intravenous (IV) antibiotics and brief hospitalization may be necessary if your child is younger than 3 months of age, is too nauseated or sick to take oral medications, or has an impaired immune system.
* * * * *
Breast Pain
Another name for breast pain is called mastalgia. Breast pain that comes and goes with monthly periods is called cyclic. If the breast pain doesn’t follow any pattern than this condition is called noncyclic.
Cyclic pain is the most common of breast pain. It may be caused by the normal monthly changes in hormones. This pain usually occurs in both breasts. It is usually described as a heaviness or discomfort that travels to the armpit and arm. The pain is generally the most severe before a menstrual period and is often relieved when a period ends. Cyclic breast pain occurs more often in younger women. Most cyclic pain goes away without treatment and usually disappears at menopause.
Noncyclic pain is mostly seen in women between the ages of 40 to 50 years of age. It may occur in only one breast. It is often described as a sharp, burning pain that occurs in one area of a breast. Usually, noncyclic pain may be caused by a fibroadenoma or a cyst. If the cause of noncyclic pain can be recognized, treating the cause may help the pain go away.
Breast pain can get worse with changes in your hormone levels or in medicines you are taking. Stress can also affect breast pain. You are more likely to have breast pain before menopause than after menopause.
Treatments
Acetaminophen, such as Tylenol or Panadol.
Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil or Motrin), naproxen (Aleve or Naprosyn), ketoprofen, or aspirin (Anacin, Bayer). Be sure to follow all labels and instructions. If you are pregnant or trying to become pregnant, talk to your doctor before using any medicine. Do not take aspirin if you are younger than 20.
Taking magnesium. Magnesium supplements taken in the second half of the menstrual cycle (usually the 2 weeks before the next period) relieve cyclic breast pain as well as other premenstrual symptoms.
You may be able to prevent breast pain, tenderness, or discomfort by wearing a sports bra during exercise. It is important that the sports bra fit properly. It should keep the breasts almost motionless and allow them to move together with the chest, not separately. It is important to replace your sports bra as the material stretches and become less supportive. A young woman with developing breasts may need to buy a new bra every 6 months.