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Low Inflammation Foods and Arthritis

Low Inflammation Foods and Arthritis

over 40 percent of men and 56 percent of women with knee osteoarthritis did not engage in even one 10-minute period of moderate-to-vigorous activity all week. For those with knee arthritis non weight bearing HIIT ( swimming/cycling etc)is best.

Healing Arthritis with Low Inflammation Foods

Both osteo and rheumatoid arthritis seems to have become a global scourge. Since both types of arthritis have a direct link to inflammation in the body, and food has a lot to do with inflammation, lets discover some anti inflammatory foods.

Osteoarthritis: Broccoli sprouts have some amazing benefits for prevention and management. Namely “sulforaphane — which humans can also get from Brussels sprouts and cabbage — blocked a key destructive enzyme that damages cartilage.”~sulforaphane — which humans can also get from Brussels sprouts and cabbage — blocked a key destructive enzyme that damages cartilage.~Ian Clark, researcher, BBC News.

Rheumatoid Arthritis: Helps eating as much or close to raw as possible. Fresh vegetable juicing also really helps.

For both types, you will not find any low inflamation foods among  processed foods. Also limit all Sugars, even sugary fruit like grapes, mangos.

Do eat high quality animal based foods: grassfed meats, organs, (raw) eggs,

Krill oil For its rich content of anti-inflammatory astaxanthin and omega 3.

Vitamin D ” it is now virtually criminal negligent malpractice to treat a person with RA and not aggressively monitor their vitamin D levels to confirm they’re in a therapeutic range of 50-70 ng/ml.” ~DR Mercola

Fermented Vegetables: help repopulate your gut with beneficial microbes that kill pathogenic ones which destroy immune system and make one prone to autoimmune diseases. Eat 4 to 6 ounces a day of fermented veggies.

Exercise Arthritis Link

Besides low inflammation foods supplements and exercise really work! Yes research now strongly indicates that exercise is good for keeping your joints healthy!
Osteoarthritis:  high intensity interval training,  weight training, stretching, and core work.: when you include all of these regulraly you can reduce joint pain, thereby breaking the cycle of ever decreasing pain induced inactivity.

Special focus on strengthening quads. For those with knee arthritis non weight bearing HIIT ( swimming/cycling etc)is best.

Exercise also helps prevent and manage rheumatoid arthritis.

“Research from Northwestern University School of Medicine found that over 40 percent of men and 56 percent of women with knee osteoarthritis did not engage in even one 10-minute period of moderate-to-vigorous activity all week.”~Mercola

Supplement Anti Arthritis

Epsom Salt Soaks or Creams: sources of magnesium
Some of the following supplements are also low inflammation foods>>

  • Infrared laser: Infraredlaser treatment (also called K-Laser) is a relatively new type of therapy that speeds healing by increasing tissue oxygenation and allowing injured cells to absorb photons of light. This special type of laser has positive affects on muscles, ligaments and even bones, so it can be used to speed the healing of traumatic injuries, as well as chronic problems like arthritis of the knee.
  • Astaxanthin: An antioxidant that affects a wide range of inflammation mediators, but in a gentler, less concentrated manner and without the negative side effects of steroidal and NSAID drugs. Astaxanthin significantly reduces inflammation in many people—in one study, more than 80 percent of arthritis sufferers improved.15
  • Eggshell membrane: The eggshell membrane is the unique protective barrier between the egg white and the mineralized eggshell. The membrane contains elastin, a protein that supports cartilage health, and collagen, a fibrous protein that supports cartilage and connective tissue strength and elasticity. Eggshell membrane also contains transforming growth factor-B, a protein that helps with tissue rejuvenation, in addition to other amino acids and structural components that provide your joints with the building blocks they need to build cartilage.
  • Hyaluronic acid (HA): Hyaluronic acid is a key component of cartilage required for moving nutrients into and waste out of your cells. One of HA’s most important biological functions is the retention of water. Unfortunately, as you age your body produces less and less HA. Oral HA supplementation may improve your joint cushioning in just two to four months.
  • Grounding, or walking barefoot on the earth, may also provide a certain measure of pain relief due to its potent antioxidant effect that combats inflammation.
  • Boswellia: Also known as boswellin or “Indian frankincense,” I’ve found this Indian herb to be particularly useful in treating the pain and inflammation of osteoarthritis. With sustained use, boswellia may improve the blood flow to your joints, which may boost their strength and flexibility.
  • Turmeric/curcumin: A study in the Journal of Alternative and Complementary Medicine found that taking turmeric extracts each day for six weeks was just as effective as ibuprofen for relieving knee osteoarthritis pain.16 This is most likely related to the anti-inflammatory effects of curcumin—the pigment that gives turmeric its vibrant yellow color.
  • Animal-based omega-3 fats: Omega-3 fats are excellent for arthritis because they are well known for reducing inflammation. Look for a high-quality, animal-based source such as krill oil.

Rheumatoid Arthritis:

Curcumin (turmeric) in particular has been shown to be effective against both acute and chronic pain. Curcumin is most known for its potent anti-inflammatory properties. It has been shown to influence more than 700 genes, and can inhibit both the excessive activity and the synthesis of cyclooxygenase-2 (COX2) and 5-lipoxygenase (5-LOX), as well as other enzymes that have been implicated in inflammation. In experiments on rats, turmeric appeared to block inflammatory pathways associated with rheumatoid arthritis.

A study1 published in April 2012 revealed that a highly bioavailable form of curcumin was more effective in alleviating RA symptoms, including tenderness and swelling of joints, than the NSAID drug Voltaren. Not only that, those who were taking the curcumin only actually experienced the most improvement across the board

Boswellia, also known as boswellin or “Indian frankincense” is another herb I’ve found to be particularly useful against arthritic inflammation and associated pain

Ginger also has anti-inflammatory properties and can offer pain relief. Fresh ginger works well steeped in boiling water as a tea or grated into vegetable juice

Learn about cause of rheumatoid arthritis

What are the Omega 3 Fish Oil Benefits?

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natural juvenile arthritis prevention

With rise in obesity among young peopl in America, juvenile arthritis has become a real problem. .

Juvenile Arthritis: Statistics

With rise in obesity among young people in America, juvenile arthritis has become a real problem.

Risk of developing osteoarthritis dropped 50% with each 11-pound weight loss among younger obese women. No matter the age, weight loss has helped people significantly reduce their chances of becoming arthritic.

If older men lost enough weight to shift from an obese classification to just overweight… the researchers estimated knee osteoarthritis would decrease by a fifth. For older women, that shift would cut knee osteoarthritis by a third.

Exercise Prevents Knee Arthritis

Exercise helps preserve healthy joints. However, its important to use good body mechanics to avoid uneven weight distribution on your joints. Also, if you already have significant arthritis, its best to implement low impact exercise such as swimming and cycling. Do quad and thigh strengthening exercises to help support your knees.

Effective exercise such as taking 7,000-10,000 steps a day, high-intensity interval training (HIIT), weight training, stretching, and core work all have a place in improve the health of your joints. Such exercises help prevent and relieve joint pain through a number of mechanisms, including strengthening key supportive muscles and improving flexibility and range of motion.

Omega 3, Astaxanthin & Vitamin D

Juvenile Arthritis and arthritis in general is avoidable.
Omega 3 is generally anti inflammatory.
omega 3 helps not only arthritis, but also:

tronger bones
Improved mood regulation
Reduced risk of Parkinson’s disease
Protecting your tissues and organs from inflammation
Brain and eye development in babies
Reduced risk of death from ALL causes

Krill oil is the most recommended form of omaga 3. The phospholipid structure of the EPA and DHA (omega 3) in krill oil is same as human cell wall fat structure which makes them much more absorbable .Krill Oil also contains astaxanthin, an antioxidant. Astaaxanthin’s antioxidant nature is sometimes underspoken, in favor of its less powerful relatives: beta-carotene(Vitamin A precursor), alpha-tocopherol( Vitamin E), lycopene and lutein.

Fish oil is now largely over contaminated by pollutants and its omega 3 goes rancid quickly, meaning it oxidizes and thereby taxes your bodys reserves of antioxidants. However, astaxanthin supplementation helps counteract fish oil oxidation.

genuine krill oil contains:

Over 300 times the antioxidant power of vitamin A and vitamin E
Over 47 times the antioxidant power of lutein
Over 34 times the antioxidant power of coenzyme Q-10

Krill oil contains vitamin E, vitamin A, & vitamin D

low Vitamin D is correlated with cartilage loss. Sun exposure is the safest way to help your body make its own Vitamin D, without overdosing. Tanning beds and Vitamin D3 supplementation are otehr alternatives. 8,000 IU’s of vitamin D per day elevates levels above 40 ng/ml, the bare minimum for disease prevention.

Other supplements that help:
hyaluronic acid: a key component of your cartilage
eggshell membrane: collagen elastin, glycosaminoglycans
Evening primrose, black currant and borage oils

Prevent and stop Arthritis with Diet

A healthy diet certainly plays a key part in preventing juvenile arthritis. Implement a healthy diet by increasing your intake of fresh vegetables, grass fed organ meats and bone broths. Eat cultured/fermented vegetables. Not same as quick pickled veggies, which have vinegar listed in the ingredients.

Broccoli, appears to be particularly useful for the prevention and treatment of osteoarthritis as reported by BBC News

Tests on cells and mice showed that a broccoli compound, sulforaphane — which humans can also get from Brussels sprouts and cabbage — blocked a key destructive enzyme that damages cartilage.”

broccoli sprouts appear to be one of the richest sources of all.

Try to substitute good tasting foods for others that are highly inflammatory, such as fried, processed, sugar added, and grain products.
Instead opt for boiled, poached, steamed, baked and grilled. Replace grains with pseudo grains like quinoa and amaranth.

Here is a fast fat busting workout for you!

Low inflammation food for arthritis

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easy stretch: lower and upper back, knees and inner thighs

Think Weight lifting…Actually, its more biomechanically healthy to reach you bellybutton down towards your thighs.

Easy Stretch lower and upper back

Are you working from home? If so, its nice to have the freedom to take a break when your body needs it. That should be a few minute break every 30 minutes. In the morning it really helps with everything to complete a relaxing slow paced stretch routine. The sky is the limit to variety and variations. However, you want to include all of your body. best way to incorporate most muscles is to simply focus on your back, both uppper and lower. Stretch lower back carefully. Its tempting to reach for your toes by curving into a letter C shape. Think Weight lifting… Actually, its more biomechanically healthy to reach you bellybutton down towards your thighs. Its a small movement that will feel like a stretch in the backs of your things and lower back too.

Avoid Knee Pain with Stretches

Our knees also deserve regular care which includes stretching the backs of legs and inner thighs. Inner thing stretches frequently get underestimated. These areas get tight from sitting a lot, especially without breaks.
Proping your foot on a stool makes doing these both easier and more effective at getting a stretch all the way up to the muscle insertions at the joints. Areas around the joints get especially tight and lacking in blood flow. To stretch lower leg you can flex the foot thats propped or step back with standing leg but not so far that your heel comes off the ground.

Stretching is Vital Component of Exercise

Stretching in general has become overlooked by most avid recreational athletes. Its easy to get caught up in the zeal of challenging the body. Yes stretching takes time but you can significantly improve your performance by learning comprehensive stretches which incorporate as much of the body at once as possible. Excessive muscle tension that results from intense work outs, distorts body alignment and makes the body susceptible to injuries. Yoga type exercises are great examples of a full body stretch. Yoga poses often include pressing into the earth while doing a stretch. This is an isometric stretch, a special kind of stretch that when done in moderation, as part of your general stretch routine, helps loosen dense muscle. Stretch lower and upper body daily to feel your best!

Learn even more about Stretching the Missing Fitness Component