Whole Grains May Help You Lose Weight And Lessen Pain
Much has been made of the health benefits of whole grains, and for good reason, Sandon says. Whole grains are simply grains that still have all three parts of the original grain: the bran , endosperm, and germ.
Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium, and magnesium than refined grains. In addition, a diet rich in whole grains has also been linked to better weight control, which can help reduce pain and symptoms of RA.
So, switch from white bread to whole wheat, and from regular pasta to whole grain, Sandon says. Caution: When buying whole wheat bread, dont be misled by the label. It should read 100 percent whole wheat or have the Whole Grain Stamp from the Oldways Whole Grain Council. Also add other whole grains to your menu, like a bowl of oatmeal in the morning or a bulgur salad at night.
Reducing Joint Pain: 10 New Foods For The New Year
With the holiday season behind us, its time to make resolutions for the New Year. For many, living a healthier lifestyle is at the top of the list of intentions. Whether you are looking to avoid joint pain, lose weight or simply make better choices, the foods you consume play a large part.
Weve published a blog highlighting the top ten foods we recommend for overall health, reducing joint inflammation and weight loss. Now, we have an updated list for the new year so you can go into 2020 with a plan to stay healthy and help you get rid of nagging joint pain.
Avocado Soybean Unsaponifiable Reduce Pain Better Than Painkillers
Conventional painkillers prescribed to manage pain in arthritis are either not effective in managing pain or at high doses cause gastric erosion.
ASU has been tested in arthritis management. The effect of ASU on hip and knee arthritis were studied. This trial was conducted over a period of six months.
The Lequsne index was reduced in the group that took ASU supplements.
Further, the use of Non-steroidal anti-inflammatory drugs to manage pain also decreased by 48%.
In another study, ASU was administered at doses 300mg and 600 mg in order to study its effects.
Both the doses were effective and the use of analgesics and NSAIDs decreased by a massive 71% at the end of the 3-month trial.
What does this mean? Avocado soybean unsaponifiables help to attenuate pain and reduce dependence on painkillers.
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Buying Guide For Best Avocado Oil
Weve been enjoying nutritious avocados for centuries in salads, on sandwiches, or even with a spoon, so it should be no surprise that avocado oil is equally delicious and nutritious. Like olive oil, its a great oil for cooking if youre concerned about heart health. Even better, it works wonders on your skin and hair, too.
Before you rush to add a bottle of avocado oil to your shopping cart, you should consider some factors. Theres a difference between food-grade and cosmetic-grade avocado oil, though some can be used for both. For food-grade oil, look for the quality of taste, smoke point, and a pleasant or light odour. For cosmetic oil, consider consistency and aroma. Whether youre trying to eat in a more health-conscious way or looking for natural products for your beauty routine, avocado oil is a great addition to your arsenal.
How To Store Avocados
For storage, keep avocados at room temperature until theyre ripe.
If your avocado is ripe, but youre not quite ready to eat it, put it in the fridge. Theyll usually keep that way for three to five more days.
To speed up the ripening process, put your avocado in a brown paper bag and add an apple.
If you have half an avocado or its already cut up, squeezing a little lemon juice on it will help keep it from browning.
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Impressive Health Benefits Of Avocado
Avocado health benefits includes acting as aphrodisiac, helps in treating arthritis, helps with diabetes management, promotes skin health, promotes weight loss, a rich source of fiber, can help improve cholesterol profile, bolster absorption of plant based nutrients, support eye health, contain essential folic acid, and help promote liver function.
What Is An Avocado
The avocado is an evergreen, tropical tree with green, pear-shaped, nutrient-dense fruit. The term avocado refers to both the tree and the fruit.
Avocados come in hundreds of different varieties. And the tree is a member of the flowering plant family, Lauraceae.
The fruit itself is technically a berry containing one large seed. But keep in mind that the scientific definition of a berry varies from common usage. Botanists will tell you that eggplant is a berry and a strawberry is not. So I wouldnt jump at a berry cobbler made by a botanist!
While they arent sweet, avocados are a satisfying andversatile food with a creamy, buttery texture. And they have a rich flavor from the high-fat content.
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Is There Such A Thing As A Joint
Although the compounds in many foods are said to improve RA symptoms, more research is needed to determine just how much of those compounds would have to be eaten to derive the benefit.
What scientists know for sure is that there are important links between your stomach and inflammation, and that Western diets, with their emphasis on the fast, cheap, and highly flavorful, create the conditions for diseases like RA to flourish.
Its certain, for starters, that obesity is a risk factor for inflammatory conditions. Body fat generates substances that generate inflammation, and the more fat there is, the more inflamed the body will be. In addition, the foods that lead to obesity ones high in fat, sugar, salt, and processed ingredients are known to increase inflammation.
Also, scientists are increasingly finding out more about the ways that intestinal bacterial imbalances, which may result from high-fat low-nutrient diets, contribute to these conditions.
RELATED: What Is an Anti-Inflammatory Diet?
That said, changing your diet probably won’t reduce inflammation enough for you to forgo other RA management treatments. But it can help reduce the amount of medication needed and the side effects of the medication, says Lona Sandon, PhD, RDN, an associate professor in the department of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas, who is also an RA patient. And, Dr. Sandon adds, eating well has never been known to make any condition worse.
Avocado Good For Your Liver
Your liver is an extremely essential organ and determines the health of your entire body. This is why it is vital to take care of it well. Avocados can help protect your liver from damage. This is mainly because they help tone up the liver, which means that it secretes bile and gastric juices properly and on a regular basis. This goes a long way in preventing it from damage.
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Where To Get The Avocado Soy Supplement
Avocado Soybean Unsaponifiables are usually sold in the form of 300-mg soft gels and are available over the counter or online. Individuals are typically instructed to take one a day but always check with your doctor before adding any supplement to your care plan in case of potential interactions or side effects.
Many versions of the supplement, such as Arthrocen, are vegetable-based and therefore dairy- and gluten-free. According to a news release from Arvin America, the distributor of Arthrocen, the product works best when combined with an active lifestyle, including light exercise, which helps to build muscle around OA-affected joints.
Avocado soybean supplements are generally considered to be safe and without side effects. The French government studied the supplement for more than 15 years and did not find any significant safety issues.
Best Foods For Arthritis
Although there is no diet cure for arthritis, certain foods have been shown to fight inflammation, strengthen bones and boost the immune system. Adding these foods to your balanced diet may help ease the symptoms of your arthritis. Find out how.
Fuel Up on Fish
Because certain types of fish are packed with inflammation-fighting omega-3 fatty acids, experts recommend at least 3 to 4 ounces of fish, twice a week. Omega-3-rich fish include salmon, tuna, mackerel and herring.Great for: rheumatoid arthritis
Step Up to Soy
Not a fan of fish but still want the inflammation-busting benefits of omega-3 fatty acids? Try heart-healthy soybeans . Soybeans are also low in fat, high in protein and fiber and an all-around good-for-you food.Great for: rheumatoid arthritis
Opt for Oils
Extra virgin olive oil is loaded with heart-healthy fats, as well as oleocanthal, which has properties similar to non-steroidal, anti-inflammatory drugs. But its not the only oil with health benefits. Avocado and safflower oils have shown cholesterol-lowering properties, while walnut oil has 10 times the omega-3s that olive oil has. Great for: rheumatoid arthritis, osteoarthritis
Check Out Cherries
Studies have shown cherries help reduce the frequency of gout attacks. Research has shown that the anthocyanins found in cherries have an anti-inflammatory effect. Anthocyanins can also be found in other red and purple fruits like strawberries, raspberries, blueberries and blackberries.Great for: gout
Go Green
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How Does Avocado Oil Help As A Natural Treatment Of Osteoarthritis
One of the main benefits of taking avocado oil is the ability to repair cartilage that is damaged by arthritis.
This can dramatically decrease the pain suffered in the knees, hips, and potentially other areas of the body impacted by this condition as well.
Some studies have also suggested that avocado oil can slow the progression of osteoarthritis by lowering inflammation throughout the body and stopping the deterioration of the joints.
Most treatments combine an extract taken from fresh avocadoes with oils obtained from soybeans to create an oral medication.
This supplement is often referred to as avocado/soybean unsaponifiables, or simply ASU.
Research has shown that routine use of ASU can decrease many symptoms of osteoarthritis, including stiffness and pain.
This may decrease your reliance on arthritis creams and other topical medications, allowing you to live more comfortably without spending so much money on pain relief.
The Best And Worst Foods For Arthritis
Arthritis is an incredibly common condition. According to The Arthritis Foundation of America, 17.1 million men and 24.3 million women in the United States currently have a form of arthritis.
The word arthritis just means inflammation of the joints. There are several different types of arthritis and it can affect any joint in the body. The most common joints to suffer are the knees, hips, elbows, finger joints and joints in the feet.
Arthritis is so incredibly common it seems like its almost inevitable once a person grows older. Is arthritis just a symptom of old age? I dont believe it is and I also dont believe its genetic in most cases.
There are a number of different anti-inflammatory and pain relieving drugs used for arthritis, but they can be ineffective at best, and lead to harmful side effects. Some arthritis medication raises the risk of heart attacks and strokes, and some can cause digestive problems.
You have a lot of control over whether or not you will develop arthritis, and how severe the arthritis may be. The food you choose to eat or choose to avoid can make all the difference.
Worst foods for arthritis
Wheat and gluten
These foods are a major driver of inflammation and arthritis. Allergy or intolerance to wheat and gluten is incredibly common and joint pain is one of the most common manifestations of the immune response to these foods.
Dairy products
Nightshade vegetables
Sugar
Industrial vegetable oil
Citrus fruits
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Antioxidants In Avocado Benefit In Arthritis
A close connection between oxidative stress and arthritis has been revealed.
Increased production of free radicals or reactive oxygen species and reduced antioxidant defense systems can lead to the development of oxidative stress.
Oxidative stress, uncontrolled has known to damage different tissues and organs. In arthritis, levels of catalase, Glutathione, Vitamin C, GPx are highly reduced.
All these are different antioxidants or antioxidant enzymes that combat oxidative stress.
Increased Lipid peroxidation was also seen in arthritis patients.
This increased lipid peroxidation and lack of antioxidants can damage the synovial fluid cavity.(It a type of joint surrounded by a thick membrane.
The space inside the joint is filled with a fluid that helps keep joints lubricated)
Treatment with antioxidants can prevent further oxidative injury and deterioration of musculoskeletal deficits association with arthritis.
ASU contains phytosterols, beta -sitosterols, campesterol, stigmasterol, fat-soluble vitamins, triterpene fatty acids, etc.
ASU works to suppress molecules responsible for inflammation and stimulates collagen synthesis.
What does this mean? ASU is rich in antioxidants such that It can prevent further damage related to arthritis.
Avocado Health Benefits: The Skinny On This Healthy Fat Fruit
Avocados offer an abundance of fiber, potassium , and vitamins B6 and C. Theyre also rich in folate, which can boost your mood!
But any way you slice it, the nutrient avocados offer the most of is fat. In fact, one cup of avocado provides 21 grams of fat. The type of fat found in avocado, therefore, matters a great deal. And its mostly a mixture of monounsaturated and polyunsaturated fats.
Polyunsaturated fats are essential. This means theyre necessary for your body to function, but it cant make them itself. Your body uses these fats to build cell membranes and the covering of nerves. And theyre also needed for blood clotting and muscle movement.
Monounsaturated fats are similar to the fats found in olive oil. Some studies have linked them to reduced inflammation, lower risk of heart disease, and anti-cancer effects.
While many people debate the health effects of specific types of fat, I think thats a bit like debating whether a trumpet is a good instrument. Taken by itself, its arguable. But when its in a talented band, playing excellent music, the equation can change considerably.
To me, avocados are a bit like one of the finest orchestras ever assembled. Theyre not only delicious but they also contain a fabulous and nutritious symphony of components that combine to create a nourishing, satisfying result.
And unlike, for example, avocado oil, a cup of avocado provides 10 grams of fiber.
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Deep Dive Into How The Avocado Provides These Benefits
Im not going to lie to you yes the avocado consists mostly of fat. In fact, the fat content is roughly 85% of its total calories, which is pretty high for a fruit source.
Now the good news! This fat source is at least 50% oleic acid, a monounsaturated fat that is also found in olives and other food sources such as peanuts, pecans, and macadamia nuts. Oleic acid is a fatty acid that helps our digestive tract form transport molecules for fat. This in turn helps increase the absorption of fat-soluble nutrients such as carotenoids, which is also a nutrient found in the avocado.
Carotenoids are mostly found in root vegetables such as carrots and nightshades like red peppers and tomatoes. However, surprise surprise, avocados also contain this important nutrient, which helps with eyesight. Bet you didnt see that coming!
The list of carotenoids found in avocados includes beta-carotene, alpha-carotene and more importantly lutein and zeaxanthin. These are important in eye care for those who suffer from degenerative diseases like Glaucoma.
Avocado is also high in selenium and zinc, which are important for the immune system. Furthermore, they contain important antioxidant nutrients, vitamin C and E, which are important in heart health.
Foods For Fending Off Osteoarthritis Inflammation
During National Arthritis Month, we have discussed the symptoms of osteoarthritis and ways to help alleviate the pain. Did you know there are a number of foods that can reduce the inflammation and swelling that causes the pain associated with osteoarthritis? The Arthritis Research Institute of America recommends these foods to help decrease inflammation, improve joint flexibility and ease pain. Stock up on these superfoods your next trip to the supermarket!
Salmon contains omega-3 fatty acids that can reduce joint pain and shorten the duration of morning stiffness.
Bananas and Plantains are high in magnesium and potassium that can increase bone density. Magnesium may also alleviate arthritis symptoms.
Blueberries are full of antioxidants that protect your body against both inflammation and free radicalsmolecules that can damage cells and organs.
Green Tea has anti-inflammatory properties.
Orange Juice contains Vitamin C, which is important in the development of normal cartilage.
Tofu can reduce pain and swelling in chronic knee joint pain. Try it in a fruit smoothie!
Peanut Butter is rich in vitamin B3, a supplement that may help improve flexibility and reduce inflammation.
Whole Grain Breads and Cereals can alleviate morning stiffness and pain.
Lobster is a good source of vitamin E that may have a protective effect against knee osteoarthritis.
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Grapefruit Lemon Lime And Other Citrus Fruits Are Bursting With Antioxidants Which Help Quell Inflammation
The most troubling symptoms of rheumatoid arthritis pain, stiffness, and swelling stem from the same source: inflammation. What to do? Part of the answer may involve your diet.
Findings from a study published in April 2021 in Arthritis Research & Therapy, showed that patients with rheumatoid arthritis had significantly more pro-inflammatory diets, and those individuals with RA who were able to lower diet-associated inflammation between 2011 and 2017 were also able to maintain low disease activity. That particular result was extraordinarily strong and consistent as indicated by more than 3.5 times greater odds of maintaining good control over the disease compared with those who did not adopt a more anti-inflammatory diet, said study coauthor James R. Hébert, MSPH, ScD, Health Sciences Distinguished Professor and director of the Cancer Prevention and Control Program at the University of South Carolina in Columbia.
Even more important, since the study was conducted over a number of years, it shows that the beneficial effect of a low inflammatory diet is long-term. Because such a diet can be extraordinarily diverse and sensually pleasing, it can be very easy to maintain over very long periods of time, added Hébert, via email.
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