Blast Away Joint Pain With Bone Broth Soup
The fast-paced nature of modern society means that many Americans resort to fast foods and convenience foods to satisfy their hunger. After all, whats the benefit of cooking something at home when you can pass through the drive-thru on your evening commute or lunch break? Unfortunately, this lifestyle leads to the onset of diseases that affect skeletal integrity, like osteoarthritis.
However, if you find yourself struggling with joint pain, you can reduce the inflammation responsible for the condition, by eating foods with an anti-inflammatory effect. Bone broth is an example of a meal rich in probiotic compounds that reduce the swelling of the intestinal wall.
Our soup also contains broccoli. This cruciferous vegetable is a rich source of dietary fiber as well as vitamins and minerals that improve gut health and remove systemic inflammation.
Our recipe for bone broth soup makes for a delicious meal thats easy to store and transport. The next time youre stuck in traffic, skip the drive-thru window and crack open your thermos for a serving of nutritious bone broth soup instead.
For this recipe, youll need to heat a large pot and add some extra-virgin olive oil. Add chopped onion to the pot and let it cook through for 5-minutes until golden brown and soft. Toss in the broccoli, along with the Italian seasoning, bone broth, and water, and wait for the soup to boil. Turn down the heat and let the soup simmer for another few minutes before covering the pot with a lid.
What About The Mediterranean Diet
Studies have suggested that the Mediterranean diet can reduce the inflammation that contributes to the symptoms of osteoarthritis.
As well as helping to reduce the pain associated with osteoarthritis, eating a Mediterranean-style diet offers many other health benefits, including weight loss.
Following a Mediterranean diet may also reduce the risk of:
When someone is living with osteoarthritis, their body is in an inflammatory state.
While foods with anti-inflammatory properties may reduce symptoms, some foods contain substances that actively contribute to this inflammation. It is best to avoid or restrict these dietary choices.
The types of food to avoid are those that include the following:
Get Your Vitamin C From Foods Not Supplements
Vitamin C offers loads of health benefits but, like everything in life, too much can be a bad thing. Most vitamin C supplements contain several times the recommended daily dose, which may exacerbate your arthritis symptoms. For reference, men only need 90 mg/day and women need 75 mg/day.
Most plant-based foods are a great source of vitamin C. Look for ways to add oranges, bell peppers, strawberries, mangos, kidney beans, and pineapple to your diet. And skip the supplement.
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Pineapple: One Of The Best Foods For Arthritis
Pineapple is a great source of enzyme called bromelain which has analgesic properties. Studiesreveal that bromelain relieves of pain caused due to arthritis. This fruit being abundant in bromelain, it may staves you off osteoarthritis. It reduce swelling in the joints caused due to rheumatoid arthritis.
As pineapple is an excellent source of vitamin C, it is high in antioxidants and possesses anti-inflammatory properties. It fights inflammation and pain related to arthritis and combats it.
Pineapple is rich in manganese and an adequate amount of manganese plays a significant role in calcification of bones, formation of bone collagen and bone cartilage as well. Other essential minerals needed for healthy bones are also present in pineapple which help promote healthy bones.
B vitamins present in pineapple help reduce level of homocysteine in patients with rheumatoid arthritis high level of this amino acid causes inflammation. Deficiency of B vitamins can increase level of homocysteine.
Berries Apples And Pomegranates
Berries are rich in antioxidants and the Arthritis Foundation notes that blueberries, blackberries, strawberries, cranberries, raspberries and boysenberries all provide arthritis-fighting power. Youll get health benefits no matter if you eat them frozen, fresh or dehydrated , so be sure to eat a variety of berries throughout the week.
Apples are also high in antioxidants and a good source of fiber. Plus, they provide crunch and can help curb your appetite for unhealthy snacks, Dunn says.
Pomegranates, which are classified as berry fruits, are rich in tannins which can fight the inflammation of arthritis. Add these to a salad or stir into plain yogurt for some added benefits.
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How Did The Researchers Interpret The Results
The researchers concluded that sulforaphane inhibits the production of key enzymes implicated in osteoarthritis. It has also been shown to protect against cartilage destruction at the cellular, tissue and whole animal level.
They suggest that a diet high in sulforaphane may help prevent or slow down the progress of arthritis in humans.
In an accompanying press release, Ian Clark, professor of musculoskeletal biology at UEA and the lead researcher, said: “The results from this study are very promising We now want to show this works in humans. It would be very powerful if we could.
“This study is important because it is about how diet might work in osteoarthritis. Once you know that, you can look at other dietary compounds which could protect the joint, and ultimately you can advise people what they should be eating for joint health.”
Good Foods For Arthritis: 6 Arthritis Combating Foods
Though there is no diet cure for arthritis, certain foods that combat arthritis and help you fight inflammation and alleviate symptoms of the disease and slow disease progression. Right diet along with change in life style may also help you prevent the disease. Several studies suggest that your diet impacts your joints. Diet rich in antioxidants, dietary fiber, vitamins, and minerals such as calcium, magnesium, selenium, zinc, copper, and sodium helps you fight and prevent arthritis. Let us see 6 good foods for arthritis.
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Sesame Seeds Helps Prevent Osteoarthritis
A study conducted to evaluate effects of sesame seeds in patients with knee osteoarthritis shows positive effects.
Sesamol is a natural compound found in sesame seeds, an effective antioxidant known for its potential anti-inflammatory property. It reduces inflammation caused due to arthritis.
Calcium, magnesium, manganese, phosphorus, zinc, copper, iron and selenium contained in sesame seeds are some of the important minerals needed in development and maintenance of the bones. Calcium is one of the main bone forming minerals. Being an excellent source of calcium, sesame seeds support healthy bones. Moreover, sesame seeds are high in phosphorus. This mineral plays an important role in calcification of bones, and formation of bone collagen and bone cartilage.
Zinc stimulates bone formation and protein synthesis. It plays a key role in preventing osteoarthritis.
Magnesium is also one of the constituents of bone mass and deficiency of it can cause osteoarthritis. Sesame seeds are high in magnesium and helps prevent osteoarthritis.
Manganese is available abundantly in sesame seeds. This mineral acts as a co-factor in the formation of the bone cartilage, bone collagen and bone mineralization. Deficiency of manganese can cause osteoarthritis.
Copper is a trace mineral found in sesame which plays an important role in bone heath maintenance. Deficiency of copper causes weaker bones and skeletal abnormalities. Being an abundant source of copper, sesame seeds stave off it.
How Broccoli Can Fight Osteoarthritis
When you eat broccoli, it results in a high level of sulforaphane in your blood. Sulforaphane has strong antioxidant properties, which means that it helps to kill harmful free radicals in your body and it prevents free radicals from causing damage and death to your bodily cells. There has been a lot of research on the health effects of sulforaphane, and it has been found to help reduce the risk of cancer, fight high blood pressure, reduce cholesterol, protect the heart, activate the immune system and protect the skin from sun damage. Sulforaphane has also been found to block the enzymes that cause the destruction of joint health and the development of osteoarthritis.
Despite this fact, researchers are still unsure of whether or not enough of the sulforaphane actually enters the joints from eating broccoli, in order to measurably reduce osteoarthritis risks and symptoms.
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Best Fruits For Arthritis
Pick these fruits for a bowlful of anti-inflammatory benefits.
Fruits are naturally sweet and many offer a substantial dose of antioxidants, fiber, vitamins, minerals and other nutrients. Some have components that may help lower the inflammation that often affects people with arthritis and is linked to other serious conditions, such as heart disease and stroke.
The vast variety of fruits means you have lots of great options for a healthful boost. Many berries, for example, are loaded with antioxidants, such ascorbic acid and anthocyanins and carotenoids, which give soft berries their deep colors. These compounds help rid the body of free radicals that promote inflammation and they help prevent heart disease and certain cancers.
Whatever your favorite fruit, try to choose seasonal, locally grown produce, says Mitzi Dulan, a Kansas City-based dietician and team sports nutritionist for the Kansas City Royals. Although frozen fruits retain some of their nutrients, buy fresh for the best taste and highest concentration of beneficial compounds.
Studies, which often use the concentrated juice of Montmorency cherries, have found tart cherries may relieve joint pain in people with osteoarthritis and lower the risk of flares in those with gout. In addition, Dulan notes, recent studies suggest tart cherries may improve the quality and duration of sleep.
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- How Cherries Help Fight Arthritis
- Research Shows Apples Can Cut Cholesterol and Inflammation
Canola And Olive Oils
Skip the vegetable oil or corn oil and reach for these two varieties, which have a good balance of the omega-3 and omega-6 acids, both of which are essential fatty acids. Studies have found that a component in olive oil called oleocanthal has anti-inflammatory properties and is known to be especially good for heart health, too, Dunn says.
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Vegetarian And Vegan Diets
Many people choose to take up vegetarian or vegan diets for personal, religious, ethical, health or environmental reasons. Generally speaking, vegetarians dont eat any meat or fish, and vegans dont eat meat, fish, dairy, eggs, and other animal products.
Theres no evidence that avoiding foods such as red meat can help with rheumatoid arthritis.
Eating a plant-based diet has lots of health benefits, but its important to make sure youre still getting enough nutrients and making sure that any substitutes for animal products are still healthy choices.
Some people find that a vegetarian diet does help with their symptoms but before you change your diet, you should speak to your doctor or a dietitian to make sure youre still getting all the nutrients you need.
Where Did The Story Come From
The study was carried out by researchers from the University of East Anglia, the University of Oxford, and Norfolk and Norwich University Hospital. It was funded by the Biotechnology and Biological Sciences Research Council , Dunhill Medical Trust and Arthritis Research UK.
The study was published in the peer-reviewed journal, Arthritis and Rheumatism.
It was covered widely in the media, with many sources overplaying its results. Broccoli has not yet been found to be “key to beating “, as claimed in the Daily Express. BBC News took a more cautious approach, however, reporting that researchers believe broccoli may slow down arthritis.
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Days Of Superfoods: Broccoli For Healthy Joints
Ease joint pain with budget-friendly broccoli, a crunchy and versatile favorite.
Welcome to30 Days of Superfoods, Prevention‘s 30-day challenge to incorporate more healthy fuel into your diet all November long. Superfoods have myriad benefits, from boosting your immune system and fortifying your body to warding off disease and even managing menopause. Here’s what, why, and how to incorporate more broccoli into your dietstarting today!
Let go of your childhood grudge and start adding this cruciferous vegetable to your dinner plate. Why? Recent research shows the enzymes that cause joint problems seem to be no match for pain-easing sulforaphane, a compound thats released during broccoli consumption.
The crunchy, mini-tree-like veggie is also rich in vitamin C, which helps ward off rheumatoid arthritis, boost the immune system, and strengthen bones and blood vessels.
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The Active Ingredient In Broccoli For Your Joint Health
Researchers at the University of East Anglia began an investigation in 2010 to determine if consuming broccoli affects the risk and severity of osteoarthritis. They found that broccoli contains high levels of the naturally occurring sulfur compound sulforaphane. Although sulforaphane is found in a variety of foods, including cauliflower, cabbage and kale, the richest source is broccoli sprouts.
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Osteoarthritis A Joint Disorder In Need Of Attention
Osteoarthritis, which is also referred to as degenerative joint disorder, is the most common type of arthritis and approximately 12 percent of the American population over the age of 25 suffers with it. Osteoarthritis is a disorder that affects joint health, and it leads to a degradation of joints and a loss of bone cartilage, particularly in the hands, feet, spine and hips.
Tips For Eating More Anti
If youre looking to add more anti-inflammatory foods for rheumatoid arthritis to your diet, then follow these tips:
- Choose foods that are high in omega-3 fatty acids and fiber
- Add more antioxidants to your diet like vitamins A, C and E
- Opt for deep red, blue and purple fruits
- Pick nuts and beans as your snack foods
- Choose natural cooking oils over hydrogenated ones
- Add more fish to your weekly dinner plans
- Eat more plant-based foods overall
A change in diet can make a difference for many people with rheumatoid arthritis. Be sure to consult your doctor if you have any concerns over types of anti-inflammatory foods for rheumatoid arthritis.
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How Can I Keep To A Healthy Weight
Keeping to a healthy weight is important for your general health, but it can also have benefits for people with different types of arthritis.
Being overweight can put more strain on your joints particularly those in the legs. The force put through your knees when walking can be two or three times your body weight, so losing even a small amount of weight can make a difference. Being overweight can also increase inflammation in the body, which could cause you more pain.
You may be more likely to develop certain types of arthritis if youre overweight, including rheumatoid arthritis, gout, back pain and osteoarthritis.
What Exactly Is Arthritis
Arthritis, or joint inflammation, describes swelling and tenderness of one or more of the joints. Its main symptoms include joint pain, swelling and stiffness. Arthritis is a general term for a group of over 100 diseases causing inflammation and swelling in and around the joints.
Joint inflammation is a natural response of the body to a disease or injury, but becomes arthritis when the inflammation persists in the absence of joint injury or infection. Arthritis usually worsens with age and may even lead to a loss of joint movement.
There are different types of arthritis such as:
- Warm skin over the joints
- Redness of the skin over the joints
- Reduced range of movement.
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Fighting Arthritis With Broccoli
30 May 2013
A compound found in broccoli could help slow or prevent development of the most common form of arthritis, according to researchers at the University of East Anglia in the United Kingdom.
The compound, called sulforaphane, is found in the so-called cruciferous vegetables like broccoli, cabbage, kale, brussel sprouts, bok choy and radishes. It blocks the enzymes that cause joint destruction in osteoarthritis, researchers have found.
Scientists know that eating broccoli increases sulforaphane levels in the blood, so now they are launching a three-year study to see if enough of the compound gets into the joints to be effective in fighting arthritis.
“Developing new strategies for combating age-related diseases such as osteoarthritis is vital to improve the quality of life for sufferers, but also to reduce the economic burden on society,” study researcher Ian Clark, a biological sciences professor at the University of East Anglia, said in a statement.
The study will also examine the effects of a compound found in garlic, called diallyl disulphide, on osteoarthritis. That compound has been shown in lab tests to slow destruction of cartilage.
Previous studies have shown that plant chemicals in broccoli especially when it’s eaten raw can lower the risk of certain kinds of cancer, including colon and bladder cancers, according to the American Cancer Society.
Best Fish For Arthritis
Adding more marine life to your meals could help calm inflammation
Arthritis is for the most part a disease of inflammation. When your joints swell, turn red and feel warm to the touch, what youre witnessing and feeling are inflammatory processes in motion.
One way to calm inflammation is with medicine your doctor prescribes. Another way is to add a few key anti-inflammatory foods to your diet. Among the most potent edible inflammation fighters are essential fatty acids called omega-3s particularly the kinds of fatty acids found in fish.
Omega-3s and Inflammation
Eicosapentaenoic acid and docosahexaenoic acid are called marine fatty acids because they come from fish. What makes these omega-3 sources worthwhile menu additions for people with arthritis is their ability to inhibit inflammation. Omega-3s interfere with immune cells called leukocytes and enzymes known as cytokines, which are both key players in the bodys inflammatory response.
The marine omega-3 fatty acids nip inflammation in the bud before it ignites. They really help to tamp down inflammation in the body on a cellular level, says Kim Larson, a Seattle-based nutritionist and Academy of Nutrition and Dietetics Spokesperson.
Research finds that people who regularly eat fish high in omega-3s are less likely to develop rheumatoid arthritis . And in those who already have the disease, marine omega-3s may help reduce joint swelling and pain.
Which Fish are Best?
| Fish |
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Farm-Raised, or Wild-Caught?
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