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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

A passionate writer who loves sharing about positive psychology.

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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