Managing Arthritis Naturally with Food and Exercise
Many who suffer from arthritis pain search for ways to ease their discomfort and pain in more natural ways without taking any types of pills. The good news is that there is a way to naturally eliminate joint pain, which involves both gentle exercise and eating the right types of food. Studies have found that eating foods that are not processed and don’t have much saturated fat like vegetables, fruits and nuts can not only be extremely good for you but can also make a great impact on managing joint pain. Here are some natural foods and exercise that can aid in relieving the pain caused by arthritis.
Participate in Low Impact Aerobics
If you are suffering from rheumatoid arthritis then participating in low-impact aerobics can do wonders in order to build muscles, prevent your joints from becoming stiff and improve your endurance. It can also greatly benefit your bones, heart and mood. However, when your joints are inflamed it’s best to rest and take it easy on the exercising. Ensure that you never push through the pain caused by arthritis, as this is your body’s way of telling you to stop.
Yoga can have great benefits for almost everyone, even those that are suffering from swollen and tender joints. Yoga can have a great impact for those with arthritis, as the deep relaxation techniques used helps promote a healthy immune system, as well as reduce joint inflammation. On top of this, stretching is a great way to maintain movement and mobility. Keep in mind that you should avoid hot yoga, flow and power yoga as these are known to increase your internal heat, as well as put too much pressure on your joints.
Walking is great for those with arthritis unless it is too painful to do so. This is because walking is a great aerobic and bone-strengthening activity. It is recommended that you walk at a medium to hard intensity level at least three times a week for around 30 minutes.
The Academy of Nutrition and Dietetics recommend that you eat between three to four servings of fish twice a week, however arthritis experts say that eating even more is better. This is due to the fact that fish is a good source of omega-3 fatty acids, which helps to fight inflammation. One study done on postmenopausal women found that those that ate a substantial amount of omega-3s had a much lower level of inflammatory proteins like interleukin-6 and C-reactive protein. You can also take fish oil supplements in order to reduce the pain and swelling in your joints, as well as cut down on morning stiffness.
Eat Seeds and Nuts
It is recommended that you eat around 1.5 ounces of nuts every day in order to notice a difference in your joint pain. Keep in mind that an ounce is around one handful. There are multiple studies that have found that nuts play a big role in an anti-inflammatory diet, as those who’ve consume nuts on a daily basis have a 51% lower risk of passing away due to an inflammatory disease such as arthritis. Nuts also have a lot of fiber and protein, as well a relatively high amount of calories and fat, however studies have found that eating nuts actually promote weight loss due to the fact that their monounsaturated fats, fiber and protein are very satiating.
Eat Plenty of Veggies and Fruit
It’s recommended that you attempt to eat at least nine servings of fruit and vegetables every day if not more due to the fact that they are chalk full of antioxidants. The natural chemicals found in fruits and veggies act as a defense system, which aids in neutralizing free radicals that damage cells. The human body produces between 10 to 15 varying types of oxidants each day, which produces inflammation. However, by eating fruits and vegetables you can defuse rogue molecules. Keep in mind that fruits and veggies that are darker have the most antioxidants in them.
Consume Olive Oil
You should consume between two to three tablespoons of olive oil every day in order to reap the most benefit from them. Olive oil is made up of monounsaturated fats, which is extremely good for you in small amounts. Not only is olive oil tasty, but it is also an anti-inflammatory as well. Studies have found that at least half of the health benefits from olive oil don’t come from the oil, but from the olives themselves. This is due to the fact that olives have plenty of antioxidant compounds that are called polyphenols. Olive oil has been linked to reducing a variety of diseases, and so implementing it into your diet is highly recommended.
You should consume about one cup of beans every week because they are not only loaded with fiber, but also have a nutrient that aids in lowering CRP, which is an indicator that inflammation is in the blood. When someone has a high level of CRP it is a sign that they are suffering from arthritis. Fiber isn’t the only reason as to why beans help fight joint pain, as one study found that they have plenty of anti-inflammatory compounds as well as antioxidants. Beans are also a very inexpensive source of protein, as there are 15 grams in each cup.
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