Tag Archives: Arthritis & Joint Pain

Blog, Jod Rakshak

Best Foods for Arthritis and Joint Pain

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Do you have arthritis or joint pain? Well, no one can tell better than you how it likes to live with such pain.

It not only causes sheer discomfort but also impacts your ability to do daily tasks.While there are many medications and herbal supplements to manage the symptoms of arthritis, you need to take care of your diet. Some foods are rich in antioxidants, anti-inflammation and analgesic properties. It means that they can minimize the production of inflammation as well as stop pain—the two most debilitating factors associated with arthritis and joint pain.

Without further ado, let’s walk through the list of best foods for arthritis:

Fatty Fish:

Fatty fish varieties such as salmon mackerel sardines and trout are high in omega-3 fatty acids which have been shown to have potent anti-inflammatory effects.

Many studies have proved that taking omega-3 fatty acid supplements can decrease joint pain intensity and morning stiffness.

Ginger:

Besides adding flavor to tea, soups and sweets, ginger may also help ease the symptoms of arthritis.

A 2001 study assessed the effects of ginger extract on 261 patients with osteoarthritis of the knee. After six weeks, sixty-three per cent of participants experienced improvements in knee pain.

Consuming ginger in fresh powder or dried form may reduce inflammation and aid in reducing symptoms of arthritis.

Walnuts:

Walnuts are nutrient-dense and loaded with compounds that may help reduce the inflammation associated with joint disease.

Walnuts are especially high in omega-3 fatty acids which have been shown to reduce the symptoms of arthritis.

Spinach:

Leafy greens like spinach are full of nutrients and some of their components may actually be able to help decrease inflammation caused by arthritis. Several studies have found that a higher intake of fruits and vegetables is linked to lower levels of inflammation spinach.

They contain plenty of antioxidants as well as plant compounds that can relieve inflammation and help fight disease.

Olive Oil:

Olive oil is known for its anti-inflammatory properties, making it one of the effective foods for arthritis and joint pain.

According to one study performed on 33 participants with and without rheumatoid arthritis, olive oil can lower the risk of the disease.

Garlic:

Garlic is rich in anti-inflammatory properties.

Some studies have shown that garlic may enhance the function of certain immune cells to help strengthen the immune system.

Adding garlic to your diet could benefit both arthritis symptoms and overall health.

Broccoli:

It’s no secret that broccoli is one of the healthiest foods out there.

It contains important components that can help reduce symptoms of arthritis. For example, sulforaphane is a compound found in broccoli that has been found to block the formation of a type of cell involved in rheumatoid arthritis.

Berries:

Berries are rich in plenty of antioxidants, vitamins and minerals. All these elements can be useful in reducing inflammation. Berries are rich in Quercetin and routine to plant compounds that

Grapes:

Grapes are high in antioxidants and possess anti-inflammatory properties. They contain several compounds that are beneficial in the treatment of arthritis. For instance, they contain resveratrol that is an antioxidant present in the skin of grapes. Resveratrol is good for joints and can lower inflammation.

Tart Cherry Juice:

This delicious juice offers a wide array of nutrients and health benefits and may even help reduce the symptoms of arthritis. Researchers have studied different amounts of several varieties of cherries in every form, from pills to juice. Although the studies are limited, evidence of the advantage of cherries for arthritis is growing.

How cherry can help reduce arthritis or joint pain?

According to the studies, it is due to plant pigments known as anthocyanins that have strong antioxidant and anti-inflammatory properties. They help reduce inflammation by curbing pro-inflammatory compounds in the body, such as COX or cyclooxygenase.

They are found in red and purple fruits, including blueberries and raspberries, but cherries like tart cherries have higher levels.
Tart cherry juice is also packed with other polyphenols, including flavonoids. All of these compounds make tart cherry juice an effective antioxidant and anti-inflammatory food for people with arthritis.

Make sure to look for an unsweetened variety of tart cherry juice to make sure you don’t consume excess added sugar.

Whole Grains:

Take it a step further and add whole grains to your diet. Whole grains reduce levels of C-reactive protein or CRP in the blood. CRP is an indicator of inflammation associated with heart disease, arthritis and diabetes.
From bulgur, oatmeal, brown rice, quinoa to faro, there is plenty of variety to choose from. These varieties provide extra nutrients and fibre that only whole grains can add naturally. Make sure to eat between three to six ounces of grains a day.

You can try them as side dishes.

Olive Oil:

Did you know that olive oil and ibuprofen (a pain killer) have more in common when it comes to treating arthritis or other body pain?

However, unlike ibuprofen, olive oil doesn’t harm your health.

Studies have found that olive oil is packed with several anti-inflammatory compounds. One of such compounds is oleocanthal that works just like ibuprofen. This compound works to minimize and prevent inflammation by preventing pro-inflammation enzymes such as COX-1 and COX-2. This is what ibuprofen does to reduce inflammation and pain.

When inflammation is reduced, you feel relief. Olive oil also comes with other health benefits.

According to the researchers, 3 and a half Tbsp. of the olive oil is equal to a 200-mg tablet of ibuprofen. This is because olive oil is high in calories.
Avoid heating olive oil to high temperatures, as it can kill some of the beneficial properties. At a lower temperature between 300-340 degrees, you can fry or sauté vegetables. Or it is better if you use it to dress your salads.

So these are some best foods for arthritis. However, it is better to see your doctor if the symptoms worsen. What do you think?

Let us know by commenting below!

 

Blog, Jod Rakshak

ARTHRITIS IN WOMEN: MAJOR CAUSES AND PREVENTION’S TO KNOW!

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Arthritis is defined as an “inflammation of the joints.” It can occur in one joint or multiple joints. This condition is triggered by the degeneration of connective tissues or cartilage, which are the shock absorber for the joints.

According to one report, knee arthritis can be the fourth most common cause of physical disability in India. Nearly 180 million people in India have arthritis and its prevalence is higher than diabetes, AIDS, and cancer.

The nation is on the cusp of the arthritis epidemic, and the ever-increasing cases in India are said to be much higher compared to Western nations. Thanks to the genetic tendency of Indians towards knee arthritis and a lifestyle that leads to the overuse of the knee joints.

Top of that, it will be challenging for our country to deal with this massive healthcare burden due to the shortage of healthcare facilities and orthopaedic specialists.

Prevent Arthiritis

Arthritis in Indian Women

In Indian women, the average age for the onset of knee issues is 50 years. Many studies have confirmed that arthritis is more prevalent in Indian women than men.

Arthritis is likely to affect different joints in women than men. The hips joints of men are more prone to arthritis while women get it in their knees and hands.

As far as women are concerned, there are two major factors which cause arthritis and are beyond your control.

  • Hormones: 

    You need to know that the rate of osteoarthritis boosts significantly after menopause in women. Experts believe that it is the female hormone estrogen which causes arthritis. Arthritis might be triggered by the lack of testosterone in women. This is because testosterone is useful for muscle building, and men have stronger leg muscles than women. Strong muscles are important for the knee joint, reducing the risk of osteoarthritis.

  • Bio mechanics: 

    It is the way your body is structured that leads to risk for arthritis. Usually, women with wider hips are believed to have a significant effect on the alignment of their knees. This further leads to uneven stress on them, leading to osteoarthritis. Along with this, women also tend to have more flexible joints and hyper-mobility. These two factors add their contribution to the risk of arthritis.

Besides, there are several other factors which cause this joint problem. However, the good thing is that women can take some serious action to manage it. But before you learn how to prevent arthritis, it is essential to know about the other major causes. Isn’t it?

What are the common causes of arthritis?

  • Obesity:

    Do you know overweight people have a greater tendency to develop knee osteoarthritis? Your body weight is carried by your leg joints and knees. So, the heavier you are, the more pressure is exerted on your knees and joints. Hence, being overweight turns out to be another common cause of arthritis.

  • Growing age:

    Certainly, arthritis can affect middle (and younger), aged people. However, it is still more common among older people. You will find a number of them at a nearby senior care home who are developing joint problems. The reason is quite simple; joints wear and tear with the growing age and thus it is one of the most common causes of arthritis.

  • Wrong lifestyle:

    If your job calls for heavy lifting or repetitive joint movement and bending, you are at the risk of getting bone injuries or joint problem. And this could develop into arthritis over time. Plus, unhealthy eating habits add to the risk.

    So, there are chances that you might face debilitating symptoms of arthritis-like long-lasting pain, swelling, inflammation, and stiffness of joints. The level of pain experienced might vary from person to person, depending on the causes and health condition. However, there is a lot you could do to prevent it from happening early. Before seeking treatment it is best to learn how to fight back arthritis.

WHEN TO LOOK FOR ARTHRITIS TREATMENT

Arthritis doesn’t have to impact your active life. If you are having debilitating symptoms or persistent pain, make sure to visit an orthopaedic. Your orthopaedic can suggest you the right treatment plan.

Signs that You should see an Orthopaedic Doctor

  • Pain, swelling, stiffness or discomfort in the joints.
  • Experiencing chronic pain for more than 12 weeks.
  • Affected range of motion.
  • Feeling unstable while standing or walking
  • Soft tissue injury is not healing even after 48 hours.
  • Having pain in the hip or knee that is worse while carrying the weight.

How women can prevent arthritis?

If your target is arthritis prevention, start with these important steps:

  • Control your body weight:

    As stated earlier, it is the excess body weight which is best-known and most important risk factors for arthritis. So, start with it right away. Losing extra weight is something you can do to make a difference in arthritis pain. With the pounds dropping gradually you will be reducing stress on your joints, by simply decreasing their workload.

For this, you can change up your diet:

  • Try adding more fiber each day.
  • Eat more whole grains, fruits, and vegetables.
  • Cut down on refined carbohydrates and fat.

With these small changes, you can easily maintain your weight and prevent arthritis pain.

  • Keep your body hydrated:

    Here’s another reason to drink more water. Why? Do you know the cartilage in your joints is made up mostly of water? Hence, when your body is dehydrated, i.e. water gets sucked out of the cartilage, it becomes more easily damaged by wear and tear. So, you need to keep your cartilage healthy by drinking water throughout the day. Make sure you have at least 8 glasses of water daily.

  • Avoid high heels:

    Your foot was not designed to be on its toes all day long. For you people, high heels can cause trouble. No doubt, it’s fine to wear them occasionally. However, if you have been using them all the time, stop it right away. It will cause a lot of problems. So, switch to a more joint-friendly accessory, your body will thank you.

  • Choose non-impact exercises:

    Exercising is good for your health. But there are some activities which might predispose you to osteoarthritis and arthritis pain. Yes, this basically includes high impact exercise such as soccer and long-distance running. These add up a lot of stress on the joints. So, if you are doing any such activity, it can wear down the cartilage faster than normal.

    Hence, it is recommended to switch to something lighter like water exercises, which will help you stay active and practice arthritis prevention.

  • Boost of vitamin D: 

    Did you know 90% of Indian women have vitamin D deficiency?

    Vitamin D is important in regulating bone metabolism. Women with inadequate levels of vitamin D have a greater progression of osteoarthritis. The exact mechanism is not known, however, it’s advised to keep a check on your vitamin D levels to prevent arthritis prevention. You can take vitamin D supplements if required.

In conclusion, it is all about the small changes to your routine and a little care which will help you keeping
arthritis pain under control.

Remember, the steps you take today to stay healthier will keep you happier in the later years of life!

 

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How to Manage Anxiety and Stress

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Feeling stress and anxiety is common. Some many moments or reasons give us sweaty palms, increased heartbeats and quick breathing. It can even send some people to panic mode where they don’t have any idea what to do. We experience such things while sitting for an interview, exams or waiting for a doctor’s report.

 

Person having Anxiety | Alliance Herbal

 

 

There are many ways to feel better when you are stressed as well as to reduce the “stress triggers” produced by the body. All you need to follow the tips given below.

 

Do Exercise:

 

Doing a workout is one of the simplest things you can do to deal with stress. However, it takes you to do daily exercises. It can be anything, from a simple walk, yoga, gym workout, dancing, or swimming.

 

Here is how exercises can reduce anxiety and stress.

 

  • Exercise minimizes the body’s stress hormones such as cortisol. It also releases happy hormones such as endorphins, which can improve your mood and work as natural painkillers. 
  • Exercises also promote sleep quality, which can be affected by anxiety and stress. 
  • Exercises also increase confidence and self-esteem. 

 

 

Take Supplements:

 

Certain herbs are useful in stress management. They are good for relaxation. Here are some of them:

 

Ginger:

 

Ginger is known for many healing properties. It is a powerful stress-busting remedy. It contains a powerful antioxidant known as Gingerol that can deal with the harmful chemicals found by the body during stress. Stress can cause an upset stomach as it hinders the production of stomach acids. Ginger can also improve stomach acid. You can add ginger in your tea.

 

Chamomile:

 

Chamomile is a traditional remedy and is touted for its calming effect. It promotes relaxation as well as reduces anxiety. It derives its relaxing qualities from phenolics such as flavonoids, phenolic acids and quinones. You can add two tbsps. of dried chamomile flowers in 2 cups of hot water and infuse it for 2 minutes. Strain and drink it like tea.

 

Ashwagandha:

 

Ashwagandha is a useful herb being used in many health concerns, including depression and stress. It is used in many health concerns, and stress is one of them. Many studies have found that Ashwagandha can ease stress and anxiety. It is available as pills and powder.

 

Basil:

 

Basil herb or tulsi being used for many health concerns. Related to the family of mints, it is an effective antioxidant for relaxation and stress relief. The leaves of tulsi can be used in tea and cooking.

 

Lemon Balm:

 

It is another useful herb to minimize stress and anxiety. It can be combined with other herbs such as chamomile, lavender and valerian.

 

Lower Your Caffeine Intake:

 

Caffeine is found in tea, chocolate, coffee and energy drinks. It is a stimulant which can increase anxiety if taken in high doses. However, it all depends on your thresholds. If caffeine causes stress or jittery feeling, consider minimizing it.

 

Although some reports show that coffee can be beneficial in moderation, it might not benefit everyone.

 

Spend Time with Near and Dear Ones:

 

Social support from family and friends can help you deal with stressful times. You can approach your friends in tough times. According to one study, spending time with beloved ones and kids can release oxytocin, a natural stress reliever—this is known as “tend and befriend”.

 

On the other hand, people with the fewest social connections are more vulnerable to depression and anxiety.

 

Laugh Out Loud:

 

Whether you are giggling watching a sitcom or breaking into a smile at a newspaper cartoon, laughing has many benefits. After all, laughter is the best medicine as they say. And it’s a great form of stress relief, too.

 

For example, when you laugh, you get distracted from disturbing thoughts. It gives your brain a break from stressing over the issues. It also improves your mood and promotes a sense of well-being. Above all, it decreases stress hormones such as cortisol as well as releases feel-good chemicals.

 

And there are many ways to add laughter to your life. You can follow a funny meme account which can put a smile on your face as you go through the posts over there. You can spend time with your pets. And spending time with funny people is the tried and tested way to drive your stress away.

 

Take Good Sleep:

 

Well, sleep is a powerful remedy to decrease stress. Good sleep clams and restores the body enhances concentration and improves mood. Sleep is so crucial that even sleep deprivation can lead to stress and anxiety. You should try to take 8 hours of sleep.

 

If there is something that keeps you awake at night, you need to manage such thoughts by opting for counselling. Even motivational audiotapes/podcasts and books can help you with that.

 

Breathing:

 

You are often told to breathe deeply when you are stressed or have anxiety. Well, there is the reason behind that. When you breathe deeply, your brain gets a message to calm down and relax. The brain then communicates this message to your body.

 

Those symptoms that take place where you are anxious or stressed, such as racy heartbeats, fast breathing, and high blood pressure, all can decrease as you breathe deeply to feel relaxation. There is lots of breathing exercise you can do to feel better. You can start with belly breathing that is simple to learn and easy as well. It is often recommended if you have never done breathing before.

 

Here’s how you can do it:

 

  • Sit or lie in  a comfortable position
  • Place one hand on the belly just below the ribs and another hand on the chest. 
  • Take a deep breath through the nose. Let the belly push the hand out. Make sure not to move the chest. 
  • Breathe out through the lips as if you are whistling. Feel the hand on the belly go in, and utilize it to puss all the air out.
  • Repeat this for 3 to 10 times. 

 

Perform Meditation:

 

If stress has taken a heavy toll on your, consider performing meditation. Even a few minutes of meditation can help you gain your inner peace and calm. It is a simple tool anyone can do.

 

It can be done when you are out for a walk, at the office or even in the middle of a stressful event. It promotes relaxation and tranquillity.

 

When you perform meditation, you have a supreme focus away from the jumbled thoughts, causing stress and anxiety. This process can help you feel relaxed. This way, it not only enables you to overcome stress and anxiety but also leads to overall emotional well-being.

 

Perform Yoga:

 

Like Mediation, yoga can also help you ease stress and anxiety. The goal of yoga is to join your body and mind. It can reduce cortisol levels, blood pressure and racy heartbeats. It works over the three aspects that are often affected by anxiety and stress: mind, body and breathing.

 

 

So these are some ways to reduce stress and anxiety. These ideas are all about to make you feel good. Make sure to see your doctor if your stress starts getting worse or don’t go away and disturbs your life.

 

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Blog, Jod Rakshak

5 Herbal Solutions for Arthritis & Joint Pain – They Really Work!

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Herbal Solutions for Arthritis & Joint Pain

Alterative herbs help cleanse metabolic waste products and toxins from our body, and are a staple of herbal medicine. Alteratives work by supporting the natural cleansing functions of the kidneys, large intestines, increase blood flow and aid lymph drainage. Allowing these wastes and toxins to circulate throughout the body is a cause of inflammation and, when the body is attempting to stem inflammation, it’s not able to do much else in order to support our health.