Tags: Arthritis | joint | pain | arthritis | remedy | food | exercise

Healthy Joints: Right Foods, Exercises, Supplements Ease Pain

Healthy Joints: Right Foods, Exercises, Supplements Ease Pain
(Copyright DPC)

By    |   Tuesday, 15 December 2015 06:19 PM

Arthritis isn’t just a pain to deal with; achy or stiff joints can actually kill you.

Osteoarthritis, the most common cause of joint pain can limit your ability to move, which can trigger a medical death spiral.

“Inactivity is comparable to smoking a pack of cigarettes a day, and it’s four times as prevalent as smoking,” says renowned cardiologist Dr. James Rippe, founder of the Rippe Lifestyle Institute and editor of the American Journal of Lifestyle Medicine.

“Joint problems are the leading cause of inactivity. And the condition is not only painful but a serious threat to overall health.”

A recent survey conducted for Osteo Bi-Flex found that it’s not only seniors who have arthritis problems. Seven in 10 Americans over 34 were found to be experiencing joint stiffness or other joint concerns.

Until recently, doctors told patients that rest was the first line of treatment for any joint discomfort, and that playing sports or being a fitness buff increased risk. But the latest studies have found the opposite to be true.

In fact, being overweight is the leading cause of joint issues among women. Among men, untreated injuries earlier in life are the top cause, with excess weight running a close second. Belly fat, for example, is a major risk factor for back pain.

That’s way regular exercise is essential in managing arthritis.

A study at Saint Louis University tested dancing for 12 weeks among a group of mostly women with an average age of 80, who complained of stiff knees or hips from arthritis.

Slow, rhythmic dancing for 45 minutes, an average of twice per week, eased pain, reduced use of pain medication by 39 percent, and enabled them to walk faster.

“Walking just a little more rapidly can make enough of a difference for a person to get across the street more quickly or get to the bathroom faster, which keeps them functional and independent,” says lead researcher Jean Krampe.

Once you get used to walking a couple miles a day, add strength training with light weights and don’t try to “push through” discomfort or pain — go easy and get stronger gradually.
In addition, keep in mind that a planned exercise routine is not the only way to be more active.

“Don’t ignore gardening and other outdoor activities,” says Dr. Rippe.

Lasting weight loss comes from changing long-term eating habits.

“Almost all diets work short-term,” says Dr. Rippe, “but almost none work long-term.”

The key to success is making lasting lifestyle changes that work for you — and be patient. Just as weight gain takes time, so does weight loss.

This means eating lean meat and oily fish (salmon, mackerel), grilled or baked with a variety of seasonings. Also eat plenty of fresh vegetables, raw or steamed and well-seasoned with a small amount of a healthy fat, such as extra virgin olive oil; small portions of grains that are whole rather than refined; fresh fruit; and few or no starchy or sugary snacks.

Knee surgeries are among the most common operations performed in the U.S. But one-third of total knee replacements are inappropriate, according to a study at Virginia Commonwealth University in Richmond.

Losing weight — by exercising and eating a healthy diet — can often prevent the need for surgery.

In addition to eating wholesome food, the following supplements can help relieve joint discomfort and prevent further deterioration:

Glucosamine: Provides building blocks for cartilage that cushions joints. Many studies have tested glucosamine for osteoarthritis relief, and have found that taking the supplement on an ongoing basis relieves aches and pains and protects joints from degradation. Take 1,500 milligrams daily.

Chondroitin: Another component of cartilage, it is also found in the fluid that lubricates joints and acts as a shock absorber. For osteoarthritis relief, studies have found chondroitin to be effective as a single supplement and combined with glucosamine. Take 100 mg daily.

Turmeric: The bright yellow curry spice has been widely studied. It calms inflammation and helps to relieve osteoarthritis pain. Joint formulas may also contain piperine, an antioxidant found in black pepper, to enhance absorption of turmeric. Take 100 mg of a turmeric root extract daily.

Boswellia serrata: An anti-inflammatory herb, boswellia protects against damage to the components of joints, including cartilage, lubricating fluid, and connective tissue. In studies, a patented form of the herb, known as ApresFlex, inhibited specific inflammatory chemicals that degrade joints. Take 100 mg daily.

Anti-Inflammatory Plant Extracts: Pomegranate fruit extract and the most active green tea extract, EGCG (short for epigallocatechin gallate), calm other types of inflammatory chemicals that contribute to joint pain and damage. Take 50 to 55 mg of each one daily.

Digestive Enzymes: Impaired digestion contributes to inflammation that hurts joints. Enzymes such as bromelain, from pineapple, help to break down food so that nutrients can be absorbed and inflammation is reduced.

The full version of this article appeared in Health Radar newsletter. To read more, click here.

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Knee surgeries are among the most common operations performed in the US, but about one third of such procedures are inappropriate, according to a recent study. Losing weight, exercising, eating a healthy diet, and several key supplements can often prevent the need for surgery. Here's how.
joint, pain, arthritis, remedy, food, exercise, supplements
Tuesday, 15 December 2015 06:19 PM
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