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
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
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:
Reduce inflammation
Improve bone strength
Rebuild cartilage
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.
Yours in Health,
The Lawlor Clinic, Portlaoise
Chiropractic | Active Release Techniques (ART®) | Functional Range Conditioning (FRC®)
