Be aware that foods that trigger inflammation are very individual. I have come across people whose joint pains are triggered by alcohol, pasta, potatoes - in fact any starch, cheese and milk. I've read of cases triggered by eggplants and even chocolate.
Monitor your food and joint flares that follow to find your trigger foods and remove them from your diet.
Sugar is a problem, so manage fruit intake and avoid sugary drinks and treats. The rheumatology division at the University of Pennsylvania School of Medicine notes that many people with arthritis who start eating fewer processed, sugary foods rapidly find that they feel better.
A review last year of people with rheumatoid arthritis showed those on a diet high in lean protein like fish and poultry, greens, beans, veggies and olive oil, had less joint tenderness and greater wellbeing. The found that vegan and vegetarian diets brought further symptom improvement. ?Joint pain is faced by millions, but don't take it lying it down! Get active and resist; make exercise and eating right your joint effort.
Lighten the load?
The bigger you are the more stress put on your joints. A study in the journal Arthritis & Rheumatism found that among overweight adults with knee osteoarthritis, each kilo shed resulted in a four-fold reduction in the load exerted on the knee.
So if you're overweight, losing one kilogram takes four kilos of pressure off your knees. The more you lose the more you benefit; losing 10 kilos takes off 40 kilos of pressure, quite literally lightening the load.
Active resistance
Range-of-motion exercises?
Moving your joints through their normal range of movement, from small joints (moving thumbs, toes and ankles), through to bigger movements like lifting your arms over your head and rolling your shoulders. Daily.
Strengthening exercises?
Strong muscles support and protect joints. Weight-bearing exercise will maintain or increase your current muscle strength. This can be at a gym or deliberate lifting and carrying as part of doing household chores. Every other day.
Aerobic exercise?
Aerobic or endurance exercise helps control weight, build stamina and increase energy. Joint friendly aerobic exercises include stretching, yoga, walking, cycling, tai-chi and any exercise in water. The most benefit is gained in 20 minutes; after that benefits gained diminish significantly. Daily.
Turn to Tai-Chi
Tai chi is ideal for joint health and habilitation, improving strength, focus, movement, balance and preventing falls.
In a study of chronic arthritis pain sufferers, researchers at Case Western Reserve University in Cleveland found that those attending weekly hour-long tai chi classes had significantly less pain than those who did not take the class.
Researcher Patricia Adler, said "Tai chi increases circulation, which may improve joint function. It also stabilises the joint structure and strengthens soft tissue that supports the joint, to help reduce pain."
A Tufts University School of Medicine study showed tai chi twice weekly for 12 weeks improved pain, mood, sleep and exercise capacity. Gains still present 24 weeks later.
Lani Lopez BHSc, Adv.Dip.Nat is a naturopath and clinical nutritionist, author of Natural Health and a specialist formulator of naturopathic supplements. She founded and runs www.lanilopez.com/ discuss health Lani on www.facebook.com/lanilopez.com
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