Health & Wellness - India Herbs Blog

Here are some great tips for you to adopt to achieve better joint rejuvenation naturally.

1) Increasing Omega-3 Intake - Omega-3 essential fatty acids can dramatically reduce inflammation. Increase your intake of Omega-3 with fish oil, ground flax seed, minimal-mercury tuna, wild-caught salmon, and sprouted walnuts.

2) Decreasing Omega-6 Intake - Omega-6 essential fatty acids can increase inflammation. Decrease your intake of polyunsaturated oils in your diet that contain Omega-6 such as sunflower, safflower, soybean, and corn oils.

3) Increasing Monounsaturated Fats Intake - Olive oil is a healthy monounsaturated oil that is used in the Mediterranean diet (a diet praised for its anti-inflammatory effects on the body). Monounsaturated fats can also be found in raw almonds, cashews, and avocados.

4) Increasing Fiber Consumption - A low-fiber diet can contribute to systemic inflammation. Liberally add ground flax seed (which is also high in omega-3 fatty acids) to many of your favorite recipes, smoothies, shakes, and salads. Also try coconut flour which is 58% fiber!

5) Eating Fruits Rich in Vitamin C - These fruits help relieve inflammation. Choose blueberries, blackberries, strawberries, raspberries, kiwi fruit, peaches, mango, cantaloupe melon, and anti-inflammatory fruits like apples. However, try to moderate your intake of citrus fruits that may be too acidic and irritating, such as oranges, lemons, and grapefruit.

6) Eating Fresh Produce High in Carotenoids - Carotenoids are found in yellow and orange fruits and vegetables. A British study at the University of Manchester Medical School showed that subjects who ate a diet high in dietary carotenoids dramatically reduced their risk of inflammatory arthritis. Carrots, squash, sweet potatoes, and cantaloupe are some examples of foods that contain carotenoids.

7) Eating Superfoods Rich in Antioxidants - When you’re at the supermarket, just remember this rule of thumb: the deeper and richer the color of the fruit or vegetable, the more antioxidant power it has. Choose the most colorful fruits and vegetables in the produce aisle to benefit from powerful antioxidants. Vibrant choices include blueberries, red grapes, mangos, pomegranate, dark green leafy vegetables (such as spinach), brussels sprouts, red cabbage, broccoli, sweet potatoes, carrots, and squash.

8) Increasing Calcium and Vitamin D Intake - If you suffer from arthritis, you may suffer from coexisting bone conditions as well. In order to protect your bones, choose foods that are naturally high in calcium such as mustard greens, broccoli, spinach, collard greens, and turnip greens. Foods rich in vitamin D include mercury-minimal tuna, sunflower seeds, and wild-caught salmon. Also, moderate exposure to sunlight increases vitamin D production, which helps the body absorb calcium.

9) Adding Anti-Inflammatory Spices - Herbs like turmeric, ginger, and garlic have powerful anti-inflammatory and antimicrobial properties that naturally help boost the immune system.

10) Choosing Low Glycemic Index Carbohydrates - Complex carbohydrates that have a low glycemic index such as brown rice, raw apples, and winter squash. Avoid simple or refined carbohydrates (sugar, white bread, pasta, cookies, cakes, crackers) which are inflammatory.

11) Moderating Alcohol Consumption - Use moderation and preferably choose wine, which has anti-inflammatory properties.

12) Exercising and Losing Weight - While it may sound painful to exercise with arthritis, there are techniques that you can use to keep yourself flexible. According to the National Institutes of Health, there are three types of exercise that are best suited for people with arthritis: Range-of-motion exercises help maintain normal joint movement and relieve stiffness. Strengthening exercises (weight training) help keep or increase muscle strength. Strong muscles help support and protect joints affected by arthritis. Aerobic or endurance exercises (bicycle riding, swimming) improve cardiovascular fitness, help control weight, and improve overall function. Weight control can be important to people who have arthritis because extra weight puts extra pressure on many joints. Some studies show that aerobic exercise can reduce inflammation in some joints. Your healthcare professional may recommend physical therapy to help create a low-impact exercise plan that is tailored for your level of physical ability. The focus of physical therapy should be to protect the joints, while increasing strength, flexibility, and range of motion.

13) Stop Smoking - Cigarettes contain many chemicals that increase inflammation, and greatly aggravate chronic conditions.


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