Natural ways to help with Arthritis
How common is Arthritis, and who does it affect?
The most common form of arthritis affecting nearly 6 million Canadians is Osteoarthritis. It not an older person’s disease, it can strike people of every age, and 60% of those affected are women. It’s a progressive disease of the wear and tear of the joints. And the result is painful inflammation and stiffness in the joints. That can limit your ability to move and can make daily activities difficult. If left untreated, arthritis can cause permanent joint damage, and if severe enough require joint replacement.
And a significant portion of individuals suffering from arthritis are overweight and are physically inactive and also have other serious chronic diseases like heart disease and diabetes. And the number of individuals affected is on the rise according the Cnd Arthritis Society 40% more people will have arthritis by 2035.
Are there ways to reduce the risk or relieve the pain of arthritis?
There is no cure for Osteoarthritis, but there are options that can help reduce your risk, relieve pain and improve your function. Its been well established that obesity can cause or worsen Osteoarthritis and when your overweight it puts extra stress on your joints. And that’s why diet and exercise is must! Research shows that weight loss leads to significant improvements Osteoarthritis symptoms. And diet rich in nutrients is key to success.
What foods can we add to our diet that will help with Arthritis?
You want to reach for a lot of fruits and vegetables and focus on foods that are full of anti-inflammatories
Get smart about your fats- omega 3’s can help reduce inflammation in the body try to eat fish twice a week like wild caught salmon or mackerel, nuts and seeds like walnuts, almonds and flax. Sprinkle flax on your oatmeal or salads, make your own salad dressing it doesn’t have to be hard..drizzle EVOO and my favorite balsamic vinegar. Easy and delicious
Pick a Protein.
Choose chicken, seafood, beans, nuts & seeds. Lean Protein helps your body repair damage and helps to keep your immune system functioning properly.
Choose foods that are rich in Iron and Vitamin C
Spinach, tomatoes, peppers, legumes, dried fruit, and citrus like oranges and grapefruit. Grapefruit for its antioxidant’s and anti-inflammatory effects.
You want to get enough Vitamin D research suggests that Vitamin levels can worsen arthritis symptoms. 3 ways to get Vitamin D when your skin gets exposed to the sun. Milk is fortified with Vitamin D, eggs, sardines and salmon, or take it in a supplement form.
Calcium helps to prevent brittle bones (osteoporosis). Since you’re at high risk for osteoporosis when you have arthritis, choose calcium rich foods like Milk, cheese, yogurt, canned salmon & sardines
Have some soup! A Bone Broth made with either chicken or beef or pork bones is loaded with collagen and amino acids that help to rebuild tissues, and helps to reduce inflammation, arthritis & joint pain
So a combination of self management strategies like therapeutic exercise, physical activity, and weight management can all help to improve the symptoms of arthritis
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