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Arthritis: What you can do to improve and manage your condition

19 January 2017
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Arthritis Management

  1. Anti-inflammatories

Antioxidants, herbs and spices are important ingredients in a healthy diet and are very important in helping to treat joint pain and arthritis. Different combinations of these herbs and nutrients are likely to be particularly powerful anti-inflammatories and painkillers, which can improve the progression of arthritis.

Natural anti-inflammatories:

  • Curcumin (found in turmeric)
  • Boswellic acid (found in Indian frankincense)
  • Ashwagandha
  • Quercetin (found in tea, red onions, apples, citrus fruits)
  • Ginger
  • Bromelain (found in pineapple)
  • Hope extracts
  • Hydroxytyrosol (found in olives)

Cream-based anti inflammatories:

  • Arnica
  • Celadrin
  • Capsaicin

 

  1. Bone Builders

The major bone mineral is calcium. 99% of the calcium in our bodies is found in bone. Calcium should be taken in via your diet, but one of the greatest factors in calcium balance is exercise. Studies at NASA discovered losses of calcium in astronauts living in zero gravity conditions. They also demonstrated that weight-bearing exercise (such as walking) can raise calcium levels in the body by 2%, which will help slow down the progression of arthritis.

Without magnesium, calcium is unlikely to be used properly. Vitamin D is also needed to enable calcium to be used properly with the body. Boron is involved in the transportation of calcium around the body. It helps the body to retain calcium and magnesium. These are the main players in arthritis. Other key minerals which help managing arthritis include zinc, copper, manganese, phosphorus, folic acid, vitamins C, K and B6.

Calcium and magnesium:

  • Nuts
  • Seeds
  • Root vegetables
  • Dairy
  • Supplement 300-600mg daily

Vitamin D:

  • Oily fish (herring, mackerel, pilchards, sardines, tuna)
  • Eggs
  • 30mins of sunlight daily
  • Supplement 15mg daily

Boron:

  • Vegetables
  • Apples
  • Pears
  • Tomatoes
  • Soya
  • Prunes
  • Raisins
  • Dates
  • Honey
  • Supplement 3mg daily

 

  1. Cartilage Rebuilders

With arthritis, there can be obvious joint degeneration and cartilage depletion. If this is the case, it may be advisable to:

  • Supplement a cartilage rebuilder (glucosamine, chondroitin) for at least three months
  • Supplement vitamin C 3-5g daily

 

The most effective way of tackling arthritis is:

  1. Reduce inflammation
  2. Improve bone strength
  3. Rebuild cartilage
  4. Weight bearing (walking) and non-weight bearing (hydrotherapy) exercises

 

‘Say No To Arthritis’, by Patrick Holford is an excellent read for those suffering with arthritis. If you are struggling with arthritis, please do not hesitate to get in contact with the Lawlor Clinic on 05786 78904. Our team of medical professionals, including both physiotherapists and chiropractors, are experts in treating arthritis.

 

As always,

Yours in Health,

The Lawlor Clinic, Portlaoise

Chiropractic | Physiotherapy | Sports Injuries



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