BodyWorks & Massage studio, 2 Bramwell Way, Silvertown, London (2025)

09/12/2025

🌿 Curcumin – one of the most evidence-based natural molecules: what makes it valuable for health?

Did you know that curcumin – the main active compound of turmeric – is one of the most thoroughly researched natural molecules in the world?

Thousands of scientific publications, clinical trials in humans, and especially in the last decade – growing attention to its effects on chronic diseases, aging, inflammatory processes and even brain health.

Today, I’m sharing an overview based on clinical data rather than opinions.

If you care about your health, this information may be truly valuable.

💡 What makes curcumin unique?

Curcumin has a wide range of clinically relevant effects:

✔ strong anti-inflammatory action
✔ activation of autophagy (cell “self-cleansing”)
✔ antioxidant activity
✔ immunomodulation
✔ neuroprotective properties (protection against neurodegeneration)
✔ reduction of amyloid accumulation
✔ cardiovascular protection
✔ support for liver, kidney and joint function
✔ metabolic regulation
✔ improved insulin sensitivity

These properties are especially relevant today, when many people face chronic inflammation, oxidative stress, memory impairment, joint pain, metabolic disorders, skin problems and autoimmune processes.

🔬 Why is curcumin so interesting to science?

👉 because it acts on several biochemical pathways related to aging, degeneration and inflammation at the same time.

• inhibits NF-κB (the main “switch” of inflammation)
• activates Nrf2 (cell defense and detoxification pathway)
• balances immune responses
• reduces mitochondrial oxidative damage
• activates sirtuins and AMPK (adenosine monophosphate-activated protein kinase), i.e., longevity pathways

This is an epigenetic effect: a molecule that directly interacts with cellular aging mechanisms.

🧠 Brain function and mood

Many clinical studies indicate that curcumin may be helpful for:

🟣 supporting working memory
🟣 reducing mental fatigue
🟣 improving overall cognitive performance
🟣 reducing neuroinflammation
🟣 decreasing beta-amyloid accumulation
🟣 protecting the blood–brain barrier

Research has been conducted both in healthy older adults and in people with metabolic disorders, cognitive impairment, and even after chemotherapy.

🦴 Joint health and inflammation

Meta-analyses show that curcumin:

✨ reduces pain
✨ improves joint mobility
✨ decreases morning stiffness
✨ improves quality of life

Most interestingly, in some studies it was comparable in effectiveness to ibuprofen, but with a much more favorable safety profile.

This may be particularly relevant in osteoarthritis or chronic joint inflammation.

🦠 Autoimmune and allergic conditions

Curcumin may help regulate hyperactive immune responses.

Studies have shown benefits in:

• rheumatoid arthritis
• systemic autoimmune diseases
• allergic rhinitis
• psoriasis
• inflammatory bowel conditions

Mechanisms include:

• reducing mast cell activity
• regulating the Th1/Th2 balance
• suppressing cytokine storms

It is not a “quick-acting” molecule, but it may play a meaningful role in long-term management of inflammatory and autoimmune processes.

Cardiovascular function

Research indicates that curcumin may:

✔ improve endothelial function
✔ increase nitric oxide production
✔ reduce oxidative damage to blood vessel walls
✔ slow the progression of atherosclerosis

This is important for both maintenance of cardiovascular health and prevention during aging.

🧬 Skin health

Due to its anti-inflammatory, antioxidant and tissue-regenerative effects, curcumin is studied in:

• acne
• dermatitis
• wound healing
• psoriasis
• photoaging (skin aging caused by UV exposure)
• radiodermatitis (skin damage caused by radiation therapy)

Both topical and systemic effects are supported in the literature.

🚧 But there is one challenge – the bioavailability of conventional curcumin is very low

✔ poor solubility
✔ limited intestinal absorption
✔ rapid hepatic metabolism and elimination

Therefore, dietary turmeric, although healthy, cannot provide clinical effects comparable to research-grade curcumin formulations.

This is why scientific literature increasingly focuses on advanced curcumin formulations that deliver the active molecule into tissues — especially where it is needed (e.g., joints or the brain).

🔎 When can curcumin be practically useful?

✔ chronic inflammation
• joints, skin, autoimmune activity, gut
✔ joint pain and osteoarthritis
• an alternative or adjunct to NSAIDs
✔ cognitive function and memory
• especially in older adults or those with MCI
✔ reducing amyloid proteins
• one of the most promising areas in neurodegeneration
✔ mood balance and mental fatigue
✔ allergies and mast cell overactivity
✔ metabolic and cardiovascular health
• lipids, endothelial function, oxidative stress
✔ skin conditions
• from acne to psoriasis and wound healing
✔ sports performance
• recovery after exercise without suppressing training adaptations

⚠️ When should curcumin be avoided?

Always evaluate individually.
Not recommended:

🚫 pregnancy and breastfeeding
🚫 with blood-thinning medications
🚫 with immunosuppressants
🚫 with gallstones
🚫 when taking tamoxifen (selective estrogen receptor modulator)

Consultation with a healthcare professional is advised.

📌 In conclusion

Curcumin is not a “magic cure”.
However, it is unequivocally one of the best-studied natural molecules in the context of chronic disease, inflammation, and healthy aging.

When properly absorbed and correctly chosen for a clinical situation, studies show truly impressive results:

• reduced joint pain
• improved cognitive function
• decreased inflammation
• better skin condition
• improved vascular function
• enhanced overall well-being

If you are interested in holistic health, prevention, and long-term management of inflammatory processes — curcumin is certainly worth your attention.

✍️ Have you tried curcumin?

Did you notice any difference?
What did you use it for?

Feel free to share in the comments 🌿

https://www.pharmanord.co.uk/all-products/bones-joint-care/curcumin-tablets

05/12/2025

🦵⚡ Nocturnal Leg Cramps – a Multifactorial and Not Fully Understood Phenomenon That Is Gaining Increasing Scientific Attention Due to Its Significant Impact on Sleep and Quality of Life

If you’ve ever been woken up at night by a sudden cramp, you know it’s not just a “minor inconvenience.”
A sharp, penetrating contraction in the calf or foot can jolt you out of sleep – and leave you anxious it will happen again.

Studies show that a large proportion of middle-aged and older adults regularly experience nocturnal leg cramps.
For part of them, this happens several times per week, disrupting sleep, energy, and mood.

The good news? We now have clear, evidence-based recommendations on what truly helps reduce nocturnal leg cramps – and where it’s not worth expecting miracle solutions.

🔍 Why do leg cramps occur?

In short: cramps rarely stem from “one missing pill.”
They most often result from a combination of factors:

• tight and shortened calf muscles (especially the gastrocnemius),
• imbalance with the anterior tibial muscle (tibialis anterior),
• increased nerve excitability (especially with age),
• fluid and electrolyte fluctuations,
• occasionally medications, vascular disorders, or nerve pathology.

That’s why treatment is most often multifactorial, not “one tablet in the evening.”

✅ 1. The foundational strategy everyone should try first: targeted stretching + movement

Dedicating 5-10 minutes before sleep to stretching the gastrocnemius and tibialis anterior muscles is one of the most effective, safest, and best-studied methods.

📌 Clinical trials in older adults showed that this type of nightly stretching significantly reduced the frequency and intensity of nocturnal leg cramps over a 6-week period.

Add to that:

• light daily activity (walking, basic exercises),
• short movement breaks if you sit or stand a lot,
• adequate – but not excessive – fluid intake.
These are the foundations on which to build everything else.

💊 2. Supplements: not all are equal

🔹 Magnesium

Magnesium is often treated as a magic solution – but most studies show that classical forms of magnesium have little to no meaningful effect on idiopathic nocturnal leg cramps.

• Some newer, better-absorbed forms (e.g., magnesium oxide monohydrate) show promising results, but they are not the new “gold standard.”

➡ Magnesium may be reasonable if there is deficiency or specific clinical indication – but taking it “just because” and expecting miracles is unrealistic.

🔹 B-group vitamins (B1, B6, B12, etc.)

One small but frequently cited randomized controlled trial in older adults found that a B-complex significantly reduced the frequency, duration, and intensity of nocturnal leg cramps compared with placebo.
However, larger confirmatory trials are still lacking.

• Evidence is limited, but:
- if there is neuropathy, B12 deficiency, or nerve damage – B-vitamins can be a logical choice,
- for idiopathic nocturnal leg cramps – they can be tried, with the understanding that this is one possible option, not a guaranteed cure.

🔹 Vitamin K2 – one of the most interesting new findings

Here, the science is genuinely encouraging:

• A multicenter randomized controlled trial published in 2024 showed that vitamin K2 (menaquinone-7, 180 µg in the evening for 2 months) significantly reduced cramp frequency, duration, and intensity in older adults, without serious adverse effects.

This does not mean everyone should rush to take it – but:

• K2 is currently one of the most evidence-backed supplements for idiopathic nocturnal leg cramps,
• especially relevant for older adults,
• but should be discussed with a physician, especially if anticoagulants are used.

💉 3. Medications and innovative options – when the problem is at a higher level

When stretching, movement, and safe supplements are not enough – especially if cramps are severe or linked to spinal, vascular, or nerve issues – a more advanced toolbox comes into play:

• When simple measures fail, diltiazem is sometimes considered – it may provide short-term relief for some patients, but evidence is limited and decisions should be made individually with a physician.

• Gabapentin, baclofen, and other medications – particularly when cramps are related to lumbar stenosis or neuropathy.

• Nerve blocks (for example, deep peroneal nerve block) have shown long-lasting benefits in some studies for post-spinal surgery patients experiencing nocturnal cramps.

• Botulinum toxin injections into the gastrocnemius in patients with lumbar stenosis–related nighttime calf cramps reduced pain and cramp frequency.

• Dry needling and “fire needle” techniques are currently being investigated as new physiotherapeutic and Traditional Chinese Medicine approaches – early studies are promising, but this remains experimental.

🚫 4. What is no longer considered a first-line choice?
• Quinine – Yes, it is effective.

But due to serious, sometimes life-threatening adverse effects, modern guidelines no longer recommend it as a routine therapy.

🍟 A short note on evening meals

Foods heavily fried in oil (especially pan-fried with a generous amount of oil) in the evening may indirectly contribute to nocturnal cramps by burdening digestion, disturbing sleep, and promoting fluid and electrolyte imbalance.

🩺 When should you definitely see a doctor?

• cramps occur several times per week or nightly,
• pain persists long after an episode,
• there is swelling, redness, warmth in the leg,
• you have heart, kidney, liver or neurological disease, or diabetes and cramps suddenly worsened,
• you started new medication and cramps began afterwards.

A physician can:

• determine whether this is idiopathic nocturnal calf cramping or a sign of something more serious,
• check bloodwork (electrolytes, vitamins, kidney/liver function),
• assess whether supplements (Mg, B-complex, K2, etc.) make sense for your case,
• if needed – refer to neurology, vascular surgery, or a pain specialist.

🌙 In conclusion

Nocturnal leg cramps are not “insignificant” – they are painful, stressful, and sleep-disrupting episodes that millions of people have experienced.

Today we already know that:

• stretching and movement are not an “old-fashioned tip,” but an evidence-based therapy,
• magnesium and many supplements have weaker evidence than marketing led us to believe,
• B-vitamins, vitamin K2, and several other avenues open new, intriguing therapeutic possibilities,
• and in more severe cases, options range from nerve blocks to botulinum toxin and specialized physiotherapy.

The most important thing is not to downplay your pain or assume it is “just how it is.”

We now have genuinely effective ways to help.

📥 Download calf self-massage and stretching exercises for the gastrocnemius and tibialis anterior muscles:

https://mega.nz/folder/pi5miAII

25/09/2025

🚨 Quadriceps Inhibition After ACL Injury: What You Need to Know 🚨

Did you know that even after successful ACL reconstruction, many athletes struggle with a hidden problem that delays recovery and raises reinjury risk? It’s called arthrogenic muscle inhibition (AMI) – and it mainly affects the quadriceps.

👉 What is AMI?
AMI is a neurological response where the body “shuts down” muscle activation after knee trauma or surgery. It’s not just about weakness — the nervous system limits how much you can voluntarily contract your quad.

👉 Why does it happen?
• Peripheral factors: joint swelling, damaged receptors in the ACL, and pain.
• Central factors: changes in brain and spinal cord control that reduce motor drive.

👉 How does it affect recovery?
• Persistent quadriceps weakness and delayed muscle activation.
• Abnormal gait mechanics and compensatory movement patterns.
• Increased risk of reinjury (including graft rupture or injury to the other knee).
• Long-term: higher chance of early knee osteoarthritis.

👉 Signs to look out for
Even months after surgery, you might notice:
• Difficulty regaining quad strength despite training.
• Limping or favoring one leg during running.
• Trouble with single-leg hops, landing, or stability exercises.

👉 What helps?
Research highlights the need for targeted rehabilitation, not just standard strength training:
• Neuromuscular electrical stimulation (NMES) and cryotherapy in early rehab.
• Eccentric training and blood flow restriction (BFR) in mid-phase recovery.
• Cognitive–motor and dual-task training later, to re-train the brain and improve movement quality.
• Advanced tools like gait analysis, EMG testing, and neurostimulation may also play a role in the future.

⚠️ Takeaway: AMI is one of the main reasons athletes struggle to get back to pre-injury performance after ACL surgery. Proper assessment and rehab targeting neuromuscular control, not just strength, are critical for a safe return to sport.

💡 If you’re rehabbing from an ACL injury, talk with your physio about AMI-specific strategies. Early detection and treatment can make all the difference!

Additional information: https://www.mdpi.com/2077-0383/14/8/2633

05/05/2025

Is Your Ankle Ready for Action? Take the FAAM Test! 🦶💪

Recovering from an ankle sprain? Wondering if it’s safe to return to your favorite activities or sports? Don’t leave it to guesswork—use the Foot and Ankle Ability Measure (FAAM) to track your progress!

✅ Quick & Easy to Complete
✅ Helps You Understand Your Recovery Status
✅ Guides You on When to Resume Activities Safely

🏋️‍♀‍Take the test now and see if your ankle is ready! 🔗 https://orthotoolkit.com/faam/

11/02/2025

🔍 Rethinking Musculoskeletal Pain: It’s More Than Just the Joints! 🧠💪

🚨 Musculoskeletal pain isn’t just about bones and muscles—it’s a complex interaction between the brain, immune system, hormones, and gut health! 🧠🦠💥

🔬 Key Takeaways:
✅ Pain can fluctuate due to stress, inflammation, and hormonal changes 📉📈
✅ Structural injuries ≠ the only cause of chronic pain 🚫
✅ Gut microbiome, childhood experiences, and even medications can influence how we feel 🤯
✅ A whole-person approach, considering lifestyle, diet, and mental health, is the future of musculoskeletal care 🌱✨

🔥 Your pain is not just in your body—it’s connected to your entire system! If you experience chronic or unexplained pain, it’s time to look beyond just the muscles. 💡

💬 Have you ever noticed how stress, diet, or sleep affects your pain levels?!

04/02/2025

When your ego takes a hit, it often means you are being challenged, forced to confront uncomfortable truths, or experiencing a shift in perspective. While this can be painful in the moment, it can lead to greater self-awareness, humility, and deeper learning, which ultimately benefits your soul (or your deeper sense of self).

In therapy and personal development:

Ego bruising moments (like receiving constructive criticism or realizing a mistake) can dismantle false self-perceptions and help build resilience.

Being open to negative feedback allows for true growth and self-improvement—whether as a therapist, a client, or just as a person navigating relationships.

Letting go of defensiveness fosters a stronger sense of authenticity, connection, and emotional maturity.

So, while a bad day for your ego may feel uncomfortable, it often creates space for deeper wisdom, healing, and progress.

29/01/2025

🚀 Unlock Your Superpower: Master Your Nervous System! 🧠✨

Did you know your nervous system shapes your emotions, thoughts, and behaviors - often before you even realize it? 🤯

According to Polyvagal Theory, your body is constantly scanning for safety or danger, activating different states:
🔥 Fight-or-flight (Sympathetic Nervous System - SNS) – High alert, stress, or anxiety
🌀 Shutdown (Dorsal Vagal Complex - DVC) – Fatigue, numbness, or dissociation
💡 Social engagement (Ventral Vagal Complex - VVC) – Calm, connected, and in control

But here’s the secret: you can train your nervous system to work for you, not against you! 💪

✅ Breathwork & slow exhales
✅ Humming, singing, and laughter 🎶😄
✅ Movement & grounding techniques 🌿🏃‍♀️
✅ Safe social connections 🤝

By understanding how these states blend, you can regulate your emotions, boost resilience, and step into your superpower! ⚡

Ready to explore Polyvagal Theory in more depth? Click the link!

https://www.amazon.co.uk/Polyvagal-Therapy-Clinical-Applications-Two-Book/dp/0393713415

24/01/2025

The Hidden Code of Life: Why Identical Twins Aren't So Identical?!

Mind-blown by epigenetics! 🤯 Your DNA isn't just a fixed recipe book - it's constantly being tweaked by your lifestyle choices. That's why identical twins can end up with totally different health outcomes despite sharing the same genes. Diet, exercise, stress - everything leaves its mark on your genetic expression. The craziest part? Some of these changes might even pass to your kids!

Source: https://www.youtube.com/watch?v=_aAhcNjmvhc

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18/01/2025

🧠💙 Understanding Cognitive Behavioral Therapy (CBT) – A Powerful Tool for Mental Wellness 💙🧠

Do you ever feel overwhelmed by stress, anxiety, or negative thoughts? Maybe you struggle with self-doubt, racing thoughts at night, or feelings of sadness that seem to linger. If so, Cognitive Behavioral Therapy (CBT) might be exactly what you need to regain control of your mental well-being.

CBT is a science-backed, highly effective form of therapy that helps people identify and change unhelpful thinking patterns and behaviors that contribute to emotional distress. Developed by Dr. Aaron T. Beck, it has been used for decades to successfully treat anxiety, depression, stress, and more.

🔑 How Does CBT Work?

CBT is based on the idea that our thoughts, feelings, and behaviors are all connected. This means that by changing the way we think and act, we can improve the way we feel. Instead of focusing on past traumas or abstract emotions, CBT gives you practical tools to manage day-to-day challenges.

🌟 Benefits of CBT:

✔️ Reduce stress & anxiety by learning to manage intrusive thoughts.
✔️ Improve self-esteem by recognizing and challenging negative self-beliefs.
✔️ Build resilience and emotional strength to handle life’s ups and downs.
✔️ Strengthen relationships by improving communication and emotional regulation.
✔️ Boost productivity by overcoming procrastination and self-doubt.

🛠️ Simple CBT Skills You Can Start Using Today:

💭 Cognitive Reframing – Challenge negative thoughts and replace them with realistic, positive alternatives.
🧘‍♀️ Relaxation & Breathing Techniques – Use deep breathing exercises to calm stress and anxiety.
✅ Behavioral Activation – Engage in positive activities to break the cycle of depression.
📅 Goal Setting & Time Management – Organize tasks to feel more accomplished and in control.
👥 Interpersonal Effectiveness – Learn communication skills to set boundaries and improve relationships.

📖 Want to Learn More?

If you're interested in mastering these skills and transforming your mental health, check out The Cognitive Behavioral Therapy Workbook by Dr. Michael A. Tompkins. It’s a hands-on guide that teaches step-by-step techniques to take control of your thoughts, emotions, and behaviors.

💙 Your mental health matters! 💙
Start small. Take one step today toward a healthier, happier you! 😊✨

Workbook: The Cognitive Behavioral Therapy Workbook: Evidence-Based CBT Skills to Help You Manage Stress, Anxiety, Depression, and More:

https://www.amazon.co.uk/Cognitive-Behavioral-Therapy-Workbook-Evidence-Based/dp/1648482023

15/01/2025

Understanding Bone Stress Injuries: Latest Research 2023-2024

New scientific consensus on bone stress injuries in athletes! Key findings from international experts:

•MRI is the gold standard for diagnosis - detects early bone changes before X-rays show damage
•High-risk locations include: femoral neck, anterior tibia, navicular bone & 5th metatarsal base
•Major risk factors: rapid training load increases, low energy availability, prior injury history
•Management depends on injury site but usually includes:
•Activity modification
•Protected weight-bearing
•Nutrition optimization
•Structured return to sport protocol

Important for athletes, coaches & clinicians to understand for better prevention & treatment! 🏃‍♀️🏃‍♂️

Useful practical information:

https://runningmatekc.com/stress-fracture-protocols/

Additional information:

Shin Splint | Adjustable Neoprene Shin Splint & Leg Compression Support Strap

https://www.amazon.com/CROSSTRAP-Adjustable-Neoprene-Compression-Injuries/dp/B0C3Z3YWQC

Lower Leg Compression Wrap, Calf Compression Sleeve with Six Nylon Buckle Pressure Strips, Shin Splint & Calf Support

https://www.amazon.com/Hiball-Adjustable-Compression-Pressure-Varicose/dp/B0D7774ZZG

https://www.amazon.com/FHOCSLO-Adjustable-Compression-Support-Swelling/dp/B0DKJDPVPG

Shin Splint Ice Packs, HSA and FSA Eligible Reusable Hot and Cold Therapy Wrap | Leg or Calf Pain Relief | Advanced Soft Gel Technology | Freezable and Microwavable | Running Injuries & Recovery

https://www.amazon.com/Reusable-Advanced-Technology-Freezable-Microwavable/dp/B08F3V6486

Solushin Shin Splints Braces

https://solushin.com/products/solushin-medical-device

24/12/2024

What is ARTCURE®?

ARTCURE® is derived from the combination of the words "ART" and "CURE," symbolizing a groundbreaking approach to treatment that is both transformative and gentle, akin to creating art. It introduces a novel system designed to revolutionize existing treatment protocols by addressing issues effectively without causing harm.

ARTCURE® is the only transdermally applied product that alleviates spinal pressure by mechanically reducing the size of herniated discs relative to body mass. This mechanical effect plays a critical role in the treatment process.

Using its specially designed ARTCURE® carrier, the components reach the nucleus pulposus (the herniated disc) and facilitate the expulsion of water, which constitutes about 80% of its volume. As the water content decreases, the mass of the herniated nucleus pulposus is significantly reduced. A lighter nucleus pulposus exerts less pressure on the nerve root and spine, providing substantial pain relief for the patient.

An MRI is not required for initiating ARTCURE® treatment, as this ensures that the indication is accurate; not all neck and lumbar pain is caused by herniation. However, after clinical improvement, an MRI is recommended to verify the treatment's effectiveness.

With its high clinical success rates in a short period and minimal adverse effects, ARTCURE® serves as an exceptional support to existing treatment protocols, offering patients a highly effective and innovative solution.

Hypoosmolar lipid structure herbal ingredients:

Oleum thymi - Thyme oil
Oleum limonis - lemon oil
Oleum nigra - black cumin oil
Oleum rosmarini - rosemary oil
Oleum chamomilla - chamomile oil
Oleum lauriexpressum - laurel oil

Mechanism of action:

• The herbal substance penetrates through the damaged fibrous ring anulus fibrosus
• Due to osmotic pressure, the nucleus pulposus dehydrates under the influence of fatty substances
• The volume of the disc decreases
• Compression into the vertebra, root, subdural space decreases
• Aseptic inflammation and local edema are significantly reduced
• Clinical symptoms are milder
• Pain disappears (48 hours).

THE PRODUCT IS MORE EFFECTIVE ON PATIENTS BETWEEN THE AGES 20-60.

NEVER USE THE PRODUCT IN FOLLOWING CASES:

If the patient is pregnant or has a pregnancy doubt,
If the patient has an anaphylactic reaction history,
If the patient is diagnosed with diabetes,
If the patient has a loss of power or neurological loss of 3/5 or more in any muscle group,
If the patient is diagnosed with asthma (product smell may trigger an asthma attack,
If tumor is located adjacent to the disc herniation zone of the patient.

http://artcure.com/en/what-s-artcure_69

http://artcure.com/video

10/12/2024

Understanding the Hidden Pain: Neuropathic Low Back Pain Explained.

🧠 Ever wondered why your back pain feels like burning, tingling, or electric shocks? In this eye-opening episode, we're pulling back the curtain on neuropathic back pain - a condition affecting up to 55% of chronic back pain sufferers, yet often missed in diagnosis. In this evidence-based episode, we break down:

• What makes neuropathic back pain different from regular back pain
• Why traditional painkillers might not be working for you
• Latest treatment options you haven't heard about
• When to suspect a neuropathic component in your back pain

Perfect for chronic pain warriors, and anyone seeking to understand the complexity of back pain. Based on research published in the European Journal of Pain.

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