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8 Anti-Inflammatory Foods That Effectively Relieve Arthritis Pain

8 Anti-Inflammatory Foods That Effectively Relieve Arthritis Pain

Arthritis is often a crippling disease associated with the elderly but modern statistics show that around 60% of people with arthritis are either young adults or middle-aged people. In fact, an estimated 294,000 children under age 18 have some form of arthritis or rheumatic condition which translates at around 1 in every 250 children in the United States. [1]

Early symptoms of arthritis range from excessive fatigue, tenderness or pain in joints, joint swelling, stiffness, and loss of joint range of motion all of which can progress to excessive pain.

Anti-Inflammatory Foods To Help Relieve Arthritis

While there is not one diet that will cure arthritis, there are some foods that can help improve symptoms alongside any medication you may be on to contain your arthritis. Here are some foods that you may consider incorporating into your daily diet.

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1. Olive Oil

Extra virgin olive oil has many health benefits but apart from containing heart-healthy fats it also contains oleocanthal which has similar properties to anti-inflammatory drugs. The omega 3 also goes towards helping and easing joint pain which can also be found in other oils such as avocado oil and walnut oil.

2. Citrus Fruit for Vitamin C

Vitamin C is hugely involved in preventing inflammatory arthritis and maintaining healthy joints with osteoarthritis. The best way to get your recommended vitamin C is through citrus fruits such as oranges, grapefruit, lemons and limes. Vitamin C recommendation stands at 75 milligrams (mg) per day for women and 90 mg per day for men.

3. Green Tea

Green tea is another health boosting addition to your diet but especially if you’re suffering from any form of arthritis. Green tea contains polyphenols which are antioxidants that are believed to reduce inflammation and even slow cartilage destruction. [2] Having a few cups a day will help to ease pain and prevent further inflammation.

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4. Dairy For Vitamin D

While dairy such as milk and cheese has been known for adding calcium to the body, it’s the vitamin D that is essential for calcium absorption. Vitamin D is found in dairy and even dark leafy vegetables and helps accelerate the calcium to the bones and joints. This will give extra support to bone structure and help prevent further inflammation.

5. Omega-3 Fish

Omega-rich fish such as salmon, tuna, mackerel and herring play a major part in reducing inflammation of the joints. DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are the main players in decreasing swelling and pain in patients suffering from different types of arthritis. Experts recommend at least 3 to 4 ounces of fish, twice a week.

6. Broccoli

Broccoli has been found to be quite the superfood when it comes to arthritis. The green vegetable contains a compound called sulforaphane which has found could help prevent or slow the progression of osteoarthritis. Not only that, but it also contains vitamin C and calcium which is great for promoting bone health and anti-inflammation.

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7. Whole Grains

Whole grains lower levels of C-reactive protein (CRP) in the blood. CRP measures general levels of inflammation in your body and high levels are associated with heart disease, diabetes and rheumatoid arthritis. Consuming foods such as brown rice, whole grain breads, whole grain cereals and oatmeal can help towards lessening inflammation.

8. Garlic

While you may not be popular with the people around you, munching on garlic has been known to lessen the signs of early osteoarthritis. This is down to a compound called diallyl disulphine which is found in the allium family of foods including garlic, onions and leeks. It’s thought to limit enzymes in human cells that promote cartilage-damaging.

3 Foods People With Arthritis Should Avoid

Fried and Processed Foods: These foods promote inflammation in the body so cutting back on them can actually help to restore the body’s natural defences and lessen inflammation in arthritis symptoms.

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Refined Sugars: AGE (advanced glycation end product) is a toxin that appears in some foods including sugar. High amounts result in an increase in AGEs which can result in triggering inflammation in the body. Cutting out any foods containing refined sugar like candy, white flour-baked goods and soda drinks.

Salt and Preservatives: Reducing your salt intake will help towards lowering joint pain as excessive consumption causes inflammation. Make sure you eat foods that contain less preservatives and don’t have added salt.

Featured photo credit: breakingpic via pexels.com

Reference

[1] https://www.ncbi.nlm.nih.gov/pubmed/?term=18050185
[2] http://www.amazing-green-tea.com/green-tea-and-arthritis.html

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Jenny Marchal

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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