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Fitness, Mindset, Nutrition

Can You Relieve Arthritis Pain With Diet And Exercise?

As doctors and scientists learn more about arthritis, they find more and more ways to relieve arthritis pain naturally. While medication can help deal with pain, medication can have unwanted side effects/ Solutions like a healthy diet for inflammation and regular exercise also have side effects, but they’re side effects people appreciate, like weight loss, a healthier life, and a general improvement in health. The type of food you eat and the type of exercise you do make a difference in arthritic pain, so always check with your healthcare professional first.

A healthy diet that contains whole foods can benefit people with arthritis.

One of the first things you should do if you have arthritis is to cut out food with added sugar and highly refined foods. Sugar causes inflammation, just as alcohol and refined carbs do. Arthritis is caused by inflammation, so limiting the foods that cause it is the first line of defense. Choosing food that reduces inflammation is the dietary change you should make. Luckily, many foods fit that category.

Foods that reduce inflammation should be at every meal.

At the top of the list of foods to eat should be cruciferous vegetables. These include cabbage, broccoli, Brussels sprouts, and kale. The sulforaphane in cruciferous vegetables slows the damage to cartilage caused by osteoarthritis. Eating food that reduces inflammation like those with omega-3, such as fatty fish, walnuts, and flaxseed. Foods with the phytonutrient anthocyanin are also inflammation fighters. Anthocyanin makes blueberries blue. It’s also found in tart cherry juice, giving it a deep red color. Grapes and olive oil both provide anti-inflammatory properties that can bring relief.

Use a guided exercise program with low-impact exercises.

If the location of your arthritis is in your hips, knees, or lower body, a high-impact exercise program might do further damage. Include flexibility and strength training in your workout. Flexibility training improves the range of motion and loosens joints to relieve pain. Strength-building improves muscle and tendon strength to reduce pressure on the joints. Exercise also stimulates the circulation of synovial fluid that cushions the joints and provides nutrients. You also need aerobic exercise to keep your heart healthy.

  • Spices add flavoring and can reduce inflammation. Turmeric, garlic, and ginger are spices that can provide relief. They provide anti-inflammatory benefits to relieve pain. The diallyl disulfide in garlic may rebuild cartilage.
  • Besides increasing food with omega-3 fatty acids, you should decrease foods high in omega-6. You should also reduce saturated fat and trans fats, foods high in salt, nightshades like potatoes and tomatoes, and food high in purines, such as organ meat.
  • If you’re overweight, losing weight can help relieve the suffering, particularly if arthritis is in the hips or knees. Eating healthy food and exercising to shed those pounds also provide a multitude of benefits.
  • Increase your vitamin C and vitamin D intake. Eating food high in vitamin C can help relieve pain and so can getting vitamin D. Whether you do safe sunning, eat fortified foods, or take a supplement, vitamin D has been shown to prevent, slow, and reduce arthritis inflammation.

For more information, contact us today at Revolution Training

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