Do aches and pains have you ever out of joint? Concerns culminating within the withdrawal of several selective Cox-2 inhibitors, like Vioxx, have many arthritis sufferers turning to the supplement aisle in search of relief.
Could diet and exercise provide more reliable solutions? Here’s a roundup of recent research into those foods that help support healthy joints:
* Pineapple: Bromelain is an enzyme which will help ease joint pain and relieve muscle soreness. Scientists at the Dole Nutrition Institute found that fresh or frozen pineapple has the maximum amount , if less , bromelain activity than supplements. Pineapples also provide a superb source of vitamin C , which helps promote collagen formation and improve iron absorption, and manganese, which supports metabolism and bone density. Last Year Return
* Cherries: a top source of anthocyanins that reduce inflammation and should protect against gout (an inflammatory sort of arthritis). One study found that cherry consumption lowered blood levels of acid , which may accumulate in joints, causing pain.
* Broccoli: Cruciferous veggies like broccoli contain sulphoraphane, which triggers the body’s own antioxidant defenses. New research suggests this process may help block effects of Cox-2 enzymes on inflammation. Broccoli sprouts are one among the foremost potent sources of those compounds, which you’ll also find in cabbage, cauliflower and brussels sprouts.
* Red bell peppers: only one contains quite 470 percent of your daily vitamin C needs (yellow peppers contain 450 percent and green peppers contain 190 percent). consistent with a Boston University study, people getting under 150 milligrams daily of vitamin C had faster cartilage breakdown. Other top sources of vitamin C are citrus , pineapple, kiwi, cantaloupe, papaya, strawberries, tomatoes, kale, collards and sweet potatoes. Cool XXL
* Black cod: give way , salmon! Black cod has even higher levels of omega-3 fatty acids, which can help atrophic arthritis by reducing inflammation. Flounder, halibut and sardines also contain this healthy fat, as do linseed oil , pecans, walnuts, tofu and leafy green vegetables.
* Button mushrooms: an unexpected source of vitamin D , adequate levels of which decrease vulnerability to arthritis pain. Sunshine enables your body to supply vitamin D; other sources include oysters, sardines and fortified non-fat dairy.
* Kale: one among the healthier sources of calcium, which helps hold the road against osteoarthritis by slowing bone loss. Be adventurous – try collards , arugula, soy and beans additionally to a number of the better-known calcium sources.
* Tea: Green and tea contain flavonoids, antioxidant compounds which will block the assembly of prostaglandins, which cause inflammation and pain.
While the foods cited above have compounds with targeted joint health benefits, Harvard research found a more general link between high fruit and vegetable consumption and lower risk of atrophic arthritis .
What to limit? meat . British researchers found that an excessive amount of meat increased the danger of atrophic arthritis . those that ate the foremost meat were twice as likely to develop the condition than those that limited their intake to but 1 ounce per day. Million Dollar Ideas
Eating less meat and more fruit and vegetables also helps maintain a healthy weight – a crucial facet of managing joint pain. If you’re among the bulk of usa citizens who are either obese or overweight, slimming down can significantly slow progression of joint degeneration and ease pain. In fact, you’ll reduce knee stress by 40 to 80 pounds with a mere 10-pound weight loss.
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