Food sources of Selenium mineral with anti-cancer properties

Selenium is required by the body for proper functioning of the thyroid gland, and may help protect against free radical damage and cancer. A deficiency in selenium can lead to pain in the muscles and joints, unhealthy hair, and white spots on the fingernails. In long term cases it may even lead to Hashimoto’s disease, a condition in which the body’s own immune system attacks the thyroid. An excess of selenium can lead to bad breath, diarrhea, and even hair loss. The current daily value (DV) for selenium is 70µg (micrograms).

It is important to note that the amount of selenium in any product varies greatly by the amount of selenium in the soil in which it was produced/grown/raised. Be sure to check individual labels, and if you have a deficiency in selenium, get tested after changing your diet to be sure you are eating adequate amounts. Below is list of high selenium foods by common serving size, for more see the list of high selenium foods by nutrient density, and the extended list of selenium rich foods.

1: Brazil Nuts

Selenium in 100g Per Cup (133g) Per Ounce (28g)

1917.0µg (2739% DV) 2549.6µg (3642% DV) 536.8µg (767% DV)

Other Nuts High in Selenium (%DV per ounce): Mixed Nuts (14%), Cashews (8%), Black Walnuts (7%), and Macadamia Nuts (5%).
2: Seafood (Oysters – Cooked)

Selenium in 100g Per Oyster (25g) Per 3 oz (85g)

154µg (220% DV) 38.5µg (55% DV) 130.9µg (187% DV)

Other Seafood High in Selenium (%DV per 3 oz cooked): Mussels and Octopus (109%), Lobster (89%), Clams (78%), Squid (63%), and Shrimp (60%).

3: Fish (Tuna – Cooked)

Selenium in 100g Per Ounce (28g) Per 3 oz (85g)

108.2µg (155% DV) 30.7µg (44% DV) 92.0µg (131% DV)

Other Fish High in Selenium (%DV per 3 oz cooked): Rockfish (93%), Swordfish (83%), Halibut (67%), Tilapia (66%), Mackerel (63%), and Snapper (60%).

4: Whole-Wheat Bread

Selenium in 100g Per Slice (28g) Per Slice (Toasted – 25g)

40.3µg (58% DV) 11.3µg (16% DV) 13.2µg (19% DV)

Other Whole-Wheat Breads Provide (%DV per piece): Oat Bran Bagel (51%), Large Pita Bread (40%), English Muffin (38%), and Medium Dinner Roll (25%).

5: Seeds (Sunflower)

Selenium in 100g Per Cup (128g) Per Ounce (28g)

79.3µg (113% DV) 101.5µg (145% DV) 22.2µg (32% DV)

Other Seeds High in Selenium (%DV per ounce): Chia Seeds (22%), Sesame Seeds (14%), Flaxseeds (10%), and Pumpkin and Squash Seeds (4%).

6: Pork (Lean Tenderloin – Cooked)

Selenium in 100g Per 3 oz (85g) Per Chop (73g)

51.6µg (74% DV) 43.9µg (63% DV) 37.7µg (54% DV)

Other Cuts of Pork Provide (%DV per 3 oz cooked): Roast Leg Ham (61%), Lean Pork Mince (60%), and Lean Pork Loin (59%).

7: Beef & Lamb (Lean Beef Steak – Cooked)

Selenium in 100g Per 3 oz (85g) Per Steak (225g)

44.8µg (64% DV) 38.1µg (54% DV) 100.1µg (144% DV)

Other Cuts High in Selenium (%DV per 3 oz cooked): Lean Ribeye Steak and Brisket of Beef (48%), Sirloin (47%), Lean Stewing Lamb and Lean Lamb Shoulder (46%), and Lean Lamb Foreshank (43%).

8: Chicken and Turkey (Turkey, Back or Leg Meat Cooked)

Selenium in 100g Per Cup Chopped (140g) Per 3 oz (85g)

37.8µg (54% DV) 52.9µg (76% DV) 32.1µg (46% DV)

Chicken is also High in Selenium Providing (%DV per 3 oz cooked): Roast Chicken Breast (39%), Chicken Thigh (36%), and Stewing Chicken (35%).

9: Mushrooms (Crimini)

Selenium 100g (Raw) Per Cup, Sliced (72g) Per Mushroom (20g)

26.0µg (37% DV) 18.7µg (27% DV) 5.2µg (7% DV)

Other Mushrooms High in Selenium (%DV per cup sliced): Shiitake, cooked (51%), Portabella, grilled (38%), Portabella, raw (23%), and White, stir-fried (21%).

10: Whole Grains (Rye)

Selenium 100g Per cup (169g) Per 3 oz (85g)

13.9µg (20% DV) 23.5µg (34% DV) 11.8µg (17% DV)

Other Whole Grains High in Selenium (%DV per cup cooked): Brown Rice (27%), Pearl Barley (19%), Oatmeal (18%), and Quinoa (7%).

The 1 million race for the cure to end aging

If asked what is my one million entry for the cure to end aging, it will comprise of the following factors in synergy:

  • Happiness: finding love, joy,satisfaction and confidence in every day. Happiness from the beauty of the place you live and work. Where there is no toxins or pollutants, where you can breath well. And kept a good size of close and loving family, friends and community. A soul mate, loving children, and many more ways others define happiness
  • Nutrition and Movement: Need to limit calories, sugar and toxic food ingredients and eating mostly whole foods with important ingredients such as turmeric, alkaline veggies, cocoa nuts, edible mushrooms, flax seeds, raw nuts, coconut oil  and other healthy colorful food raw and cooked in moderation. Happy foods from colorful whole foods. As you move and listen to calming music, you create more neurons to the brain.
  • Sleep, lifestyle free from severe stress and time for relaxation to relax and calm the nerves. Which goes back again to creating happy thoughts and environment. Sunshine and fresh air contribute to a relax environment.
  • Touch, massage, essential oils food for the brain and avoidance of brain toxins such as meds, drugs, alcohols and other unknowns. A mother’s massage during the early years of the baby stimulate growth of the body’s immune system.  Care during and before pregnancy prepares the womb for the baby to have the right environment and during labor, the absence of unnecessary meds also has influence on baby’s growth. Breastfeeding and in absence use of goat’s milk have profound effect to the health of the baby and the adult. Most elderly in care homes who lived past 95 yrs of age have full teeth as most infection can enter in the mouth.
  • Community and meaningful work, employment or business make one feel happy and secured and calms brain neurons.

The above factors I believe contribute to long life and delays the aging process. Why the scientists of today will spend so much for research to fight inflammation, gene decay, short and tangled brain neurons and other novel ways when all we need are the above.

Please email me your feedback. Connie Dello Buono, health author 408-854-1883

Turmeric and low back pain

Low back pain

Low back pain is one of the most common problems people have. About 60 – 80% of the adult U.S. population has low back pain, and it is the second most common reason people go to the doctor. Low back problems affect the spine’s flexibility, stability, and strength, which can cause pain, discomfort, and stiffness.

Back pain is the leading cause of disability in Americans under 45 years old. Each year 13 million people go to the doctor for chronic back pain. The condition leaves about 2.4 million Americans chronically disabled and another 2.4 million temporarily disabled.

Most back pain can be prevented by keeping your back muscles strong and making sure you practice good mechanics (like lifting heavy objects in a way that won’t strain your back).

Signs and Symptoms

Symptoms of low back pain may include:

  • Tenderness, pain, and stiffness in the lower back
  • Pain that spreads into the buttocks or legs
  • Having a hard time standing up or standing in one position for a long time
  • Discomfort while sitting
  • Weakness and tired legs while walking

What Causes It?

Low back pain is usually caused by and injury — strain from lifting, twisting, or bending. However, in rare cases low back pain can be a sign of a more serious condition, such as an infection, a rheumatic or arthritic condition, or a tumor.

A ruptured or bulging disk — the strong, spongy, gel-filled cushions that lie between each vertebra — and compression fractures of the vertebra, caused by osteoporosis, can also cause low back pain. Arthritis can cause the space around the spinal cord to narrows (called spinal stenosis), leading to pain.

Risk factors for back pain include age, smoking, being overweight, being female, being anxious or depressed, and either doing physical work or sedentary work.

What to Expect at Your Provider’s Office

Often your doctor will be able to diagnose your back pain with a physical exam. Your doctor will ask you to stand, sit, and move. Your doctor will check your reflexes and perhaps your response to touch, slight heat, or a pinprick. Depending on what your doctor finds, other tests may include an X-ray, a magnetic resonance imaging (MRI) scan, a bone scan, and computed tomography (CT) scan.


In many cases back pain will get better with self-care. You should see your doctor if you pain doesn’t get better within 72 hours. You can lower your risk of back problems by exercising, maintaining a healthy weight, and practicing good posture. Learning to bend and lift properly, sleeping on a firm mattress, sitting in supportive chairs, and wearing low-heeled shoes are other important factors. Although you may need to rest your back for a little while, staying in bed for several days tends to make back pain worse.

For long-term back pain, your doctor may recommend stronger medications, physical therapy, or surgery. Most people will not need surgery for back pain.

Medications used to treat low back pain include nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Motrin, Advil) and naproxen (Aleve), muscle relaxants such as carisoprodol (Soma), and steroids such as prednisone. Your doctor may prescribe opiates such as hydrocodone (Lortab, Vicodin) for short-term use. An injection of a corticosteroid (cortisone shot) may also help decrease inflammation.

Complementary and Alternative Therapies

Alternative therapies can help ease muscle tension, correct posture, relieve pain, and prevent long-term back problems by improving muscle strength and joint stability. Many people find pain relief by using hot and cold packs on the sore area. Special exercises, such as ones designed for your specific problem by a physical therapist, can help strengthen your core abdominal muscles and your back muscles, reducing pain and making your back stronger.

Nutrition and Dietary Supplements

There is no special diet for back pain, but you can help keep your body in good shape by eating a healthy diet with lots of fruits, vegetables, and whole grains. Choose foods that are low in saturated fat and sugar. Drink plenty of water.

Foods that are high in antioxidants (such as green leafy vegetables and berries) may help fight inflammation.

Avoid caffeine and other stimulants, alcohol, and tobacco.

Exercise moderately at least 30 minutes daily, 5 days a week. Get your health care provider to okay you for exercise before starting a regimen.

These supplements may help fight inflammation and pain:

  • Omega-3 fatty acids, such as flaxseed and fish oils, 1 – 2 capsules or 1 tablespoonful oil daily, to help decrease inflammation. Omega-3 fatty acids can increase the risk of bleeding and potentially interfere with blood-thinning medications such as warfarin (Coumadin) and aspirin.
  • Glucosamine/chondroitin, 500 – 1,500 mg daily. In some studies, glucosamine and chondroitin have helped relieve arthritis pain. It has not been studied specifically for low back pain. People with allergies to shellfish should not use glucosamine. There are some concerns that chondroitin may worsen asthma symptoms. Glucosamine and chondroitin may interact with blood-thinning medications such as warfarin (Coumadin) and aspirin.
  • Methylsulfonylmethane (MSM), 3,000 mg twice a day, to help prevent joint and connective tissue breakdown. In some studies, MSM has been shown to help relieve arthritis pain.
  • Bromelain, 250 mg twice a day. This enzyme that comes from pineapples reduces inflammation. Bromelain may increase the risk of bleeding, so people who take anticoagulants (blood thinners) should not take bromelain without first talking to their health care provider. People with peptic ulcers should avoid bromelain. Turmeric is sometimes combined with bromelain, because it makes the effects of bromelain stronger. Bromelain may interact with some antibiotic medications.


Herbs are generally available as standardized, dried extracts (pills, capsules, or tablets), teas, or tinctures/liquid extracts (alcohol extraction, unless otherwise noted). Mix liquid extracts with favorite beverage. Dose for teas is 1 – 2 heaping teaspoonfuls/cup water steeped for 10 – 15 minutes (roots need longer).

  • Turmeric (Curcuma longa) standardized extract, 300 mg three times a day, for pain and inflammation. Turmeric is sometimes combined with bromelain because it makes the effects of bromelain stronger. Turmeric can increase the risk of bleeding, especially for people who take blood-thinning medication. Ask your doctor before taking turmeric.
  • Devil’s claw (Harpagophytum procumbens) standardized extract, 100 – 200 mg one to two times daily. Devil’s claw has been used traditionally to relieve pain. One study found that more than 50% of people with osteoarthritis of the knee or hip or low back pain who took devil’s claw reported less pain and better mobility after 8 weeks. Devil’s claw may increase the risk of bleeding and interact with diabetes medications, so tell your health care provider before taking it if you also take blood-thinning medication or if you have diabetes. Devil’s claw can affect the heart and may not be right for people with certain heart problems. It can also potentially be problematic for people with gallstones.
  • Willow bark (Salix alba) standardized extract, 500 mg up to three times daily, to relieve pain. Willow acts similar to aspirin. Do not take white willow if you are also taking aspirin or blood-thinning medications. Check with your health care provider if you are allergic to aspirin or salicylates before taking white willow. Do not give Willow should to children under the age of 18.
  • Capsaicin (Capsicum frutescens) cream, applied to the skin (topically). Capsaicin is the main component in hot chili peppers (also known as cayenne). Applied to the skin, it is believed to temporarily reduce amounts of “substance P,” a chemical that contributes to inflammation and pain. One found a topical capsaicin cream relieved pain better than placebo in 320 people with low back pain. Pain reduction generally starts 3 – 7 days after applying the capsaicin cream to the skin.


Although very few studies have examined the effectiveness of specific homeopathic therapies, professional homeopaths may consider the following treatments to relieve low back pain based on their knowledge and experience. Before prescribing a remedy, homeopaths take into account a person’s constitutional type — your physical, emotional, and psychological makeup. An experienced homeopath assesses all of these factors when determining the most appropriate treatment for each individual.

Some of the most common remedies for this condition are listed below:

  • Aesculus — for dull pain with muscle weakness
  • Arnica montana — especially with pain as a result of trauma
  • Colocynthis — for weakness and cramping in the small of the back
  • Gnaphalium — for sciatica that alternates with numbness
  • Lycopodium — for burning pain, especially with gas or bloating
  • Rhus toxicodendron — for stiffness and pain in the small of the back


Contrast hydrotherapy — alternating hot and cold — may help. Alternate 3 minutes hot with 1 minute cold. Repeat three times to complete one set. Do two to three sets per day.

Castor Oil Packs

Apply oil directly to skin, cover with a clean soft cloth and plastic wrap. Place a heat source over the pack and let sit for 30 – 60 minutes. Repeat this procedure for 3 consecutive days.


Reviews of clinical studies have found that acupuncture may be effective for low back pain. In addition, acupuncturists frequently report success in treating low back pain, and the National Institutes of Health recommend acupuncture as a reasonable treatment option. An acupuncturist may use a comprehensive approach including specialized massage, warming herbal oils, and patient education.

Treating low back pain with acupuncture can be complex because many meridians (including the kidney, bladder, liver, and gallbladder) affect this area of the body. Treatment of the painful areas and related sore points is often done as well, with needles or moxibustion (burning the herb mugwort over specific acupuncture points).

A study using acupuncture to treat 1,162 patients with a history of chronic low back pain found that at 6 months, low back pain was better after acupuncture treatment — almost twice as better than from conventional therapy. Patients had ten 30-minute acupuncture sessions, generally two sessions per week.


According to a comprehensive review conducted by the Agency for Healthcare Research and Quality, spinal manipulation and NSAIDs are the two most effective treatments for acute low back pain. Of these, only spinal manipulation was judged to both relieve pain and restore function. Spinal manipulation also appears to be effective for chronic low back pain, but the evidence is less conclusive.


Massage may help treat and prevent short and long-term back problems.

Yoga and Tai Chi

There is evidence that suggests that the mind-body practices of yoga and tai chi offer significant relief of the symptoms of low back pain.

Special Considerations

Chronic low back problems can interfere with everyday activities, sleep, and concentration. Severe symptoms may affect mood and sexuality. Chronic pain is also associated with depression, which can in turn make chronic pain worse.

Supporting Research

  • Aota Y, Iizuka H, Ishige Y, et al. Effectiveness of a lumbar support continuous passive motion device in the prevention of low back pain during prolonged sitting.Spine. 2007;32(23):E674-7.
  • Bronfort G, Maiers MJ, Evans RL, Schulz CA, Bracha Y, Svendsen KH, Grimm RH Jr, Owens EF Jr, Garvey TA, Transfeldt EE. Supervised exercise, spinal manipulation, and home exercise for chronic low back pain: a randomized clinical trial. Spine J. 2011;11(7):585-98.
  • Cecchi F, Molino-Lova R, Chiti M, Pasquini G, Paperini A, Conti AA, Macchi C. Spinal manipulation compared with back school and with individually delivered physiotherapy for the treatment of chronic low back pain: a randomized trial with one-year follow-up. Clin Rehabil. 2010;24(1):26-36.
  • Chan CW, Mok NW, Yeung EW. Aerobic exercise training in addition to conventional physiotherapy for chronic low back pain: a randomized controlled trial. Arch Phys Med Rehabil. 2011;92(10):1681-5.
  • Cherkin DC, Eisenberg D, Sherman KJ, et al. Randomized trial comparing traditional Chinese medical acupuncture, therapeutic massage, and self-care education for chronic low back pain. Arch Intern Med. 2001;161:1081-1088.
  • Cherkin DC, Sherman KJ, Kahn J, Wellman R, Cook AJ, Johnson E, Erro J, Delaney K, Deyo RA. A comparison of the effects of 2 types of massage and usual care on chronic low back pain: a randomized, controlled trial. Ann Intern Med. 2011;155(1):1-9.
  • Chou R, Atlas SJ, Stanos SP, Rosenquist RW. Nonsurgical interventional therapies for low back pain: a review of the evidence for an American Pain Society clinical practice guideline. Spine (Phila Pa 1976). 2009 May 1;34(10):1078-93. Review.
  • Chou R, Huffman LH. American Pain Society, American College of Physicians. Medications for acute and chronic low back pain: a review of the evidence for an American Pain Society/American College of Physicians clinical practice guideline. Ann Intern Med. 2007;147(7):505-14.
  • Chrubasik S, Eisenburg E, Balan E, Weinberger T, Luzzati R, Conradt C. Treatment of low back pain exacerbations with willow bark extract: a randomized double blind study. Am J Med. 2000;109:9-14.
  • Chrubasik JE, Roufogalis BD, Chrubasik S. Evidence of effectiveness of herbal antiinflammatory drugs in the treatment of painful osteoarthritis and chronic low back pain. Phytother Res. 2007 Jul;21(7):675-83. Review.
  • Cuesta-Vargas AI, García-Romero JC, Arroyo-Morales M, Diego-Acosta AM, Daly DJ. Exercise, manual therapy, and education with or without high-intensity deep-water running for nonspecific chronic low back pain: a pragmatic randomized controlled trial. Am J Phys Med Rehabil. 2011;90(7):526-34; quiz 535-8.
  • Dufour N, Thamsborg G, Oefeldt A, Lundsgaard C, Stender S. Treatment of chronic low back pain: a randomized, clinical trial comparing group-based multidisciplinary biopsychosocial rehabilitation and intensive individual therapist-assisted back muscle strengthening exercises. Spine (Phila Pa 1976).2010;35(5):469-76.
  • Eisenberg DM, Post DE, Davis RB, et al. Addition of choice of complementary therapies to usual care for acute low back pain: a randomized controlled trial. Spine. 2007;32(2):151-8.
  • Engbert K, Weber M. The effects of therapeutic climbing in patients with chronic low back pain: a randomized controlled study. Spine (Phila Pa 1976).2011;36(11):842-9.
  • Gagnier JJ, van Tulder M, Berman B, Bombardier C. Herbal medicine for low back pain. Cochrane Database Syst Rev. 2006 Apr 19;(2):CD004504. Review.
  • Haake M, Muller HH, Schade-Brittinger C, et al. German Acupuncture Trials (GERAC) for chronic low back pain: randomized, multicenter, blinded, parallel-group trial with 3 groups. Arch Intern Med. 2007;167(17):1892-8.
  • Hall AM, Maher CG, Lam P, Ferreira M, Latimer J. Tai chi exercise for treatment of pain and disability in people with persistent low back pain: a randomized controlled trial. Arthritis Care Res (Hoboken).2011;63(11):1576-83. doi: 10.1002/acr.20594.

Harden RN, Remble TA, Houle TT, Long JF, Markov MS, Gallizzi MA. Prospective, randomized, single-blind, sham treatment-controlled study of the safety and efficacy of an electromagnetic field device for the treatment of chronic low back pain: a pilot study. Pain Pract. 2007;7(3):248-55.

  • Henochoz Y, de Goumoens P, Norberg M, et al. Role of physical exercise in low back pain rehabilitation: a rondomized controlled trial of a three-month exercise program in patients who have completed multidisciplinary rehabilitation. Spine (Phila Pa 1976). 2010;35(12):1192-9.
  • Hoiriis KT, Pfleger B, McDuffie FC, et al. A randomized clinical trial comparing chiropractic adjustments to muscle relaxants for subacute low back pain. J Manipulative Physiol Ther. 2004 Jul-Aug;27(6):388-398.
  • Hondras MA, Long CR, Cao Y, Rowell RM, Meeker WC. A randomized controlled trial comparing 2 types of spinal manipulation and minimal conservative medical care for adults 55 years and older with subacute or chronic low back pain. J Manipulative Physiol Ther. 2009 Jun;32(5):330-43.
  • Hopton A, MacPherson H. Acupuncture for chronic pain: is acupuncture more than an effective placebo? A systematic review of pooled data from meta-analyses. [Review]. Pain Pract. 2010;10(2):94-102.
  • Hu S. Review: surgery may be more effective than unstructured nonoperative treatment for chronic low-back pain. J Bone Joint Surg Am. 2007;89(11):2558.
  • Inoue M, Hojo T, Nakajima M, Kitakoji H, Itoi M. Comparison of the effectiveness of acupuncture treatment and local anaesthetic injection for low back pain: a randomised controlled clinical trial. Acupunct Med. 2009 Dec;27(4):174-7.
  • Jones MA, Stratton G, Reilly T, Unnithan VB. Recurrent non-specific low-back pain in adolescents: the role of exercise. Ergonomics. 2007;50(10):1680-8.
  • Keller A, Hayden J, Bombardier C, van Tulder M. Effect sizes of non-surgical treatments of non-specific low-back pain. Eur Spine J. 2007; [Epub ahead of print].
  • Kelly RB. Acupuncture for pain. Am Fam Physician. 2009 Sep 1;80(5):481-4.
  • Khadilkar A, Odebiyi DO, Brosseau L, Wells GA. Transcutaneous electrical nerve stimulation (TENS) versus placebo for chronic low-back pain. Cochrane Database Syst Rev. 2008 Oct 8;(4):CD003008. Review.
  • Kim JI, Kim TH, Lee MS, Kang JW, Kim KH, Choi JY, Kang KW, Kim AR, Shin MS, Jung SY, Choi SM. Evaluation of wet-cupping therapy for persistent non-specific low back pain: a randomised, waiting-list controlled, open-label, parallel-group pilot trial. Trials. 2011;12:146.
  • Kluge J, Hall D, Louw Q, Theron G, Grové D. Specific exercises to treat pregnancy-related low back pain in a South African population. Int J Gynaecol Obstet. 2011;113(3):187-91.
  • Mannion AF, Balague F, Pellise F, Cedraschi C. Pain measurement in patients with low back pain. Nat Clin Pract Rheumatol. 2007;3(11):610-8.
  • Marras WS, Ferguson SA, Burr D, Schabo P, Maronitis A. Low back pain recurrence in occupational environments. Spine. 2007;32(21):2387-97.
  • Mens JM. The use of medication in low back pain. Best Pract Res Clin Rheumatol. 2005 Aug;19(4):609-621.
  • Mohseni-Bandpei MA, Rahmani N, Behtash H, et al. The effect of pelvic floor muscle exercise on women with chronic non-specific low back pain. J Bodyw Mov Ther. 2011;15(1):75-81.
  • Mulholland RC. Scientific basis for the treatment of low back pain. Ann R Coll Surg Engl. 2007;89(7):677-81.
  • Pengel HM, Maher CG, Refshauge KM. Systematic review of conservative interventions for subacute low back pain. Clin Rehabil. 2002;16(8):811-20.
  • Santilli V, Beghi E, Finucci S. Chiropractic manipulation in the treatment of acute back pain and sciatica with disc protrusion: a randomized double-blind clinical trial of active and simulated spinal manipulations. Spine J. 2006;6(2):131-7.
  • Sherman KJ, Cherkin DC, Connelly MT, Erro J, Savetsky JB, Davis RB. Complementary and alternative medicine medical therapies for chronic low back pain: What treatments are patients willing to try? BMC Complement Altern Med. 2004; Jul 19;4:9.
  • Sherman KJ, Cherkin DC, Wellman RD, Cook AJ, Hawkes RJ, Delaney K, Deyo RA. A Randomized Trial Comparing Yoga, Stretching, and a Self-care Book for Chronic Low Back Pain. Arch Intern Med. 2011;171(22):2019-26.
  • Smith L, Oldman AD, McQuay HJ, Moore RA. Teasing apart quality and validity in systematic reviews: an example from acupuncture trials in chronic neck and back pain. Pain. 2000;86:119-32.
  • Tilbrook HE, Cox H, Hewitt CE, Kang’ombe AR, Chuang LH, Jayakody S, Aplin JD, Semlyen A, Trewhela A, Watt I, Torgerson DJ. Yoga for chronic low back pain: a randomized trial. AnnIntern Med. 2011;155(9):569-78.
  • Trigkilidas D. Acupuncture therapy for chronic lower back pain: a systematic review. [Review]. Ann R Coll Surg Engl. 2010;92(7):595-8.
  • van Middelkoop M, Rubinstein SM, Kuijpers T, Verhagen AP, Ostelo R, Koes BW, van Tulder MW. A systematic review on the effectiveness of physical and rehabilitation interventions for chronic non-specific low back pain. [Review]. Eur Spine J. 2011;20(1):19-39.
  • Waller B, Lambeck J, Daly D. Therapeutic aquatic exercise in the treatment of low back pain: a systematic review. Clin Rehabil. 2009 Jan;23(1):3-14. Review.
  • Walsh AJ, O’neill CW, Lotz JC. Glucosamine HCl alters production of inflammatory mediators by rat intervertebral disc cells in vitro. Spine J. 2007;7(5):601-8.
  • Witt CM, Lüdtke R, Baur R, Willich SN. Homeopathic treatment of patients with chronic low back pain: A prospective observational study with 2 years’ follow-up. Clin J Pain. 2009 May;25(4):334-9.


Connie’s comments: My 80-yr old mother made her massage blend of coconut oil and fresh ginger and I bought her Zyflamend capsules from Whole foods which has turmeric and ginger and she attest to its efficacy.  She also likes the cooling effect of Salon Patch on her back (with camphor and menthol).
You can also try to lie on the hardwood floor to stretch your back and do deep breathing.

And also try to rock your back on a foam roller, similar to the ones they use in the gym.

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Broccoli-Sprout Helps Detoxify Environmental Pollutants by Dr Mercola


A diet of mostly whole, organically-grown foods is undoubtedly among the most effective ways to prevent disease and achieve optimal health, and sprouts may offer some of the highest levels of nutrition.

From my perspective, broccoli, watercress, and sunflower sprouts are foods that virtually everyone can and would benefit from growing. Adding these to your diet can go a long way toward improving your nutritional status—and it won’t cost you much to grow them.

The Many Health Benefits of Broccoli Sprouts

Science has proven time and again that Mother Nature is the best physician, and food is the best medicine.

Broccoli, for example—and to an even greater degree, sprouted broccoli seeds—has been linked to a rather impressive list of health benefits. Research has shown broccoli has the capacity to prevent a number of health issues, including but not limited to:

Hypertension1 Osteoarthritis23,45 Cancer Heart disease
Allergies6 Diabetes7 Ulcers caused by Helicobacter pylori8 UV radiation damage to your skin, when applied topically9

Broccoli Sprouts Can Help Combat Exposure to Environmental Pollutants

Some of the latest research101112 into this “super food” suggests that broccoli sprouts may help detox toxic pollutants. As reported by Time Magazine:13

“Broccoli sprouts specifically are a source of glucoraphanin, which creates sulforaphane when chewed or swallowed. That compound accelerates the body’s ability to detoxify from various pollutants…”

The three-month long study included about 300 Chinese men and women living in one of the most polluted areas of China, a rural community in the Jiangsu Province.

The test group drank half a cup a day of a beverage consisting of sterilized water, pineapple, and lime juice, with dissolved freeze-dried broccoli sprout powder. The control group drank the same mixture without the addition of the sprouts.

After urine and blood tests were collected and analyzed, the researchers found that the test group, who received the broccoli sprout powder, excreted far greater levels of two carcinogens. Excretion of benzene increased 61 percent, and the rate of excretion of acrolein increased by 23 percent.

Benzene is usually found in car exhaust fumes, but can also be ingested via soda, where it can form from benzoate salt—used as a preservative. Acrolein forms from the breakdown of certain indoor air pollutants, from the burning of organic matter such as tobacco, and the burning of fuels like gasoline. Study author Tom Kensler told Time Magazine:14

“The situation is that people throughout China are breathing dirty air, and the exposure is largely unavoidable. We wanted to boost the defense mechanism that accelerates the rate that these are cleared form the body so there is less opportunity for harm to be evoked by chemicals.”

When asked if people living in other large cities like New York or Los Angeles could benefit from drinking the same mixture, Kensler says he thinks their approach could be extended across all people.”

Broccoli Sprouts Contain a Number of Health-Promoting Compounds

As mentioned, fresh broccoli sprouts are FAR more potent than whole broccoli, allowing you to eat far less in terms of quantity. For example, previous tests1516have revealed that three-day old broccoli sprouts consistently contain anywhere from 10-100 times the amount of glucoraphanin—a chemoprotective compound—found in mature broccoli.

Broccoli sprouts are also an excellent alternative if you don’t like the taste or smell of broccoli. Best of all, you can easily and inexpensively grow broccoli sprouts at home. Another major benefit is that you don’t have to cook them. They are eaten raw, usually as an addition to salad or juice.

As noted in the featured study, the compound called glucoraphanin appears to have a protective effect against toxic pollutants by improving your body’s ability to eliminate or excrete them. Glucoraphanin has also been shown to protect against cancer. Other health-promoting compounds found in cruciferous vegetables such as broccoli sprouts (and mature broccoli) include:

    • Glucosinolate glucoraphanin, which helps improve blood pressure and kidney function.17 It also boosts cell enzymes that protect against molecular damage from cancer-causing chemicals.1819
    • Sulforaphane, a metabolite of the glucosinolate glucoraphanin, has been shown to normalize DNA methylation20 — a crucial part of normal cell function that allows cells to “remember who they are and where they have been.”

It’s also important for regulating gene expression, and this compound has been found to play a role in activating more than 200 different genes.

Sulforaphane also has anti-diabetic and antimicrobial properties, and kills cancer stem cells, which slows tumor growth.

    • Isothiocyanate, a specific sulforaphane compound, has very strong cancer-protective benefits, sparking hundreds of beneficial gene changes. This compound activates some genes that fight cancer, and switch off other genes whose job it is to aid in tumor growth.

One 2008 study21 found that just four extra servings (equating to about 10 spears) of broccoli per week could protect men from prostate cancer, largely because of the anti-cancer activity of this compound.

Watercress Sprouts—Another ‘Superfood’ to Add to Your Daily Diet

Although broccoli sprouts contain the highest amounts of isothiocyanates, other cruciferous vegetables also contain this anti-cancer compound, includingwatercress. This often-overlooked, leafy green is a close cousin to mustard greens, cabbage, and arugula.

When phytochemicals like sulforaphane are excluded from the equation, watercress may actually be the most nutrient-dense vegetable out there—scoring higher on nutrient density scores than both broccoli and sunflower sprouts.

Based on 17 nutrients, including potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B6, B12, C, D, E, and K, watercress scored a perfect 100 in a recent study titled, “Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach.”2223

Vitamins A, C, and K, and phytonutrients like isothiocyanates and gluconasturtiin in watercress strengthen your bone, limit neuronal damage, fight infection, help maintain healthy connective tissue, and prevent iron deficiency.

Previous studies have also found that a compound called phenylethyl isothiocyanate (PEITC) in watercress may suppress breast cancer cell development and prevent DNA damage in cells—just like broccoli sprouts.

One of the best culinary aspects of watercress is its versatility. It can be used as a salad green in salad or vegetable juice, or you can steam and eat it as a vegetable. You can also add it to soups or on top of sandwiches for a subtle, peppery flavor.

Growing Your Own Sprouts Is Easy and Inexpensive

Sprouts are far less expensive (90 percent or greater) if made at home rather than purchased, so I strongly recommend growing your own sprouts. It’s easy and can radically improve your overall nutrition. Just consider this: sprouts can contain up to30 times the nutrients of organic vegetables! They also allow your body to extract more of the vitamins, minerals, amino acids, and essential fats from the rest of your diet.

Add to that the boon of requiring very little space, and the ability to grow them indoors, year-round. I’m working on a comprehensive guide to sprout-growing, but in the meantime, you can find instructions on

I started out growing sprouts in Ball jars about 15 years ago, but I’ve found that growing them in potting soil is a far better option. With Ball jars, you need to rinse them several times a day to prevent mold growth and it is a hassle to have them draining in the sink, taking up space. Trays also take up less space. When grown in soil, you can harvest your sprouts in about a week. I strongly recommend using organic seeds, and a pound of seeds will probably make over 10 pounds of sprouts.

As mentioned, you can use sprouts in salad, either in addition to or in lieu of salad greens, or add them to vegetable juice or smoothies. When it comes to which sprouts to grow, taste preference may ultimately guide your selection, but I’d encourage you to consider growing some of the most nutritious varieties, which include:

  • Sunflower spouts. They will give you the most volume for your work and, in my opinion, have the best taste. They also provide some of the highest quality protein you can eat, along with plenty of iron and chlorophyll, the latter of which will help detoxify your blood and liver. In one 10×10 tray, you can harvest between one and two pounds of sunflower sprouts, which will last you about three days. You can store them in the fridge for about a week.
  • Broccoli sprouts look and taste similar to alfalfa sprouts. Again, when you consider the nutrient-density of sprouts, calculations suggest 10 pounds of broccoli sprouts translate into as many cancer-protecting phytochemicals as 1,000 pounds (half a ton) of mature broccoli!
  • Pea sprouts, like sunflower sprouts, provide high-quality protein. They’re also an excellent source of bioavailable zinc and magnesium.
  • Watercress. Based on their exceptional nutritional profile, watercress may turn into a new favorite of mine. I recently started growing some to try them out.

Sprouts—An Ideal Home-Grown Food for Small Spaces

Sprouts are an authentic super food that many overlook or have long stopped using. In addition to their superior nutritional profile, sprouts are really easy to grow if you’re an apartment dweller, as they don’t require an outdoor garden. During sprouting, minerals, such as calcium and magnesium, bind to protein, making them more bioavailable. Furthermore, both the quality of the protein and the fiber content of beans, nuts, seeds, and grains improves when sprouted. The content of vitamins and essential fatty acids also increase dramatically during the sprouting process.

Watercress, sunflower seed, and pea sprouts tend to top the list of all the seeds that you can sprout and are typically each about 30 times more nutritious than organic vegetables. As discussed above, many sprouts also contain compounds with anti-cancer and detoxifying properties. Speaking in general terms, sprouts also have the following beneficial attributes:

  • Support for cell regeneration
  • Powerful sources of antioxidants, minerals, vitamins, and enzymes that protect against free radical damage
  • Alkalinizing effect on your body, which is thought to protect against disease, including cancer (as many tumors are acidic)
  • Abundantly rich in oxygen, which can also help protect against abnormal cell growth, viruses, and bacteria that cannot survive in an oxygen-rich environment

Fermented veggies are another outstanding super food that can help your body eliminate toxic pollutants such as pesticides. But whatever method you choose; juiced, whole, sprouted, cooked, or fermented, do make it a point to eat your veggies. This is one food group that is incredibly diverse, so there’s a wide variety to choose from and plenty to suit virtually everyone’s tastes.

What is your anti-oxidant level? Have you eaten colored veggies and fruits lately?

Dr. Mehmet Oz in his concern that we understand the importance of eating healthy and cancer prevention, featured a segment in which he had his studio audience on The Dr. Oz Show tested for carotenoids levels in their skin.  As he explained, carotenoids are an important group of antioxidants by which regular dietary consumption may help prevent cancer and other diseases.  They are considered anti-angiogenic which means they starve cancer cells.  As the audience may represent a general cross section of Americans, how did we do?  Is it possible that perhaps diet may be the cause of the health crisis in America today?

Using a revolutionary non-invasive device such as a Bio P scanner, on a scale of 10,000 being the worst to 50,000+ , here are the results:

  • 50,000 or more –    Dr. Oz was 75,000!
  • 40,000 to 49,000 – only 6% was this level and above ; Connie is at 49,000 even when under stress and excess weight of 15lbs
  • 30,000 to 39,000
  • 20,000 to 29,000 – 23,000 was the audience’s average
  • 10,000 to 19,000 –  40% was in this category!

Dr. Oz says that numbers like this show that Americans on average only eat about 2 to 3 servings of fruits and vegetables a day and our risks of life threatening and/or life ending cancers are dramatically increased which is indicative of today’s health crisis.

Email for more info on how to have a higher anti-oxidant level.


Connie is currently hiring leaders and business owners helping families maximize wealth, minimize taxes and access to funds when health threats occur. CA Life Lic 0G60621. Tel 408-854-1883 .  Field training is on-going and you can start at your own pace, as part time referral agent or full pledge retirement planner.  Life and health Insurance license needed.  Be non-captive agent owning your own book of business that you can take where ever you go.  And with a brokerage firm offering profit sharing starting this year 2014 and free trip to Prague and Venice in 2015, a $15k value each trip for two.