What Does Inflammation Look Like
There are a few symptoms of inflammation that are quite easy to spot:
- Swollen joints that often feel warm when you touch then
- Redness on the joints
- Pain and stiffness in the joint, sometimes even loss of function
It can also come with symptoms a bit like the flu such as fever and chills, headaches, loss of appetite and muscle stiffness.
Green Tea And Other Beverages
Many teas contain bioactive polyphenolic compounds that contribute significant antioxidative and anti-inflammatory properties, which may benefit people with arthritis. A 2016 study of people with arthritis found that green tea supplementation improved disease activity. Another 2018 study found that green tea extract might control pain and improve knee joint physical function in adults with osteoarthritis.
Instead of sipping on soda, drink green or oolong teas, which are both made from the leaves of the plant Camellia sinensis. Also, be sure to drink plenty of water throughout the day. Additionally, if you drink alcohol, do so in moderation. If you do choose to have an alcoholic drink, opt for red wine, which may have anti-inflammatory effects.
|Beverages to Include
Does Spicy Food Kill Bacteria
Researchers have discovered that spices kill bacteria while studying how to control pathogens in food. Several studies indicated that common and popular spices, such as garlic, clove, and cinnamon, may be effective against certain strains of E. coli bacteria.
Spices like garlic, onion, and oregano are discovered to be the best all-around bacteria-killers by researchers. Likewise, thyme, cinnamon, tarragon, and cumin may kill up to 80 percent of bacteria.
On the other hand, capsicums, including cayenne, chilies, and other hot peppers, are in the middle of the antimicrobial pack of hot things. In contrast, pepper of the white or black variety restrains 25 percent of bacteria, ginger, anise seed, and celery seed.
However, more research needs to be done to ensure if spicy food kills bacteria. Nevertheless, no one can deny the health benefits of spices.
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The Best Herbs To Reduce Inflammation
Inflammation is one of those symptoms of various conditions that can be anything from a minor irritation to a major issue. If you have an injury, you might experience inflammation while people suffering from conditions like arthritis will also see inflammation in the joints that have this.
Combating inflammation is done with medication and this is always the best route Im definitely NOT a doctor. But there are also foods that can do their part to help with inflammation. Top of the list is herbs and spices but what are the best herbs to reduce inflammation and spices too!
Best Foods To Fight Osteoarthritis
Osteoarthritis is actually the most common chronic joint problem, caused in part by wear and tear that reduces joint cushioning and cartilage, leading to pain and stiffness. It affects roughly 15-million Americans.
While there are medications and other treatments as well as lifestyle changes to address the symptoms, there are also dietary changes that can make a difference. Here are six foods recommended for osteoarthritis patients that have been shown to reduce the related inflammation
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Best Oils For Arthritis
The oil you put on your salad can add to your anti-inflammatory arsenal.
Among the myriad bottles of oils lining grocery store shelves are some that offer a dose of anti-inflammatory action and other health perks for people with arthritis. When part of a diet that emphasizes vegetables, fruits, whole grains and lean proteins, certain oils can help stave off heart disease, stroke and diabetes, for which many people with arthritis have an increased risk.
Some may also help prevent inflammatory conditions such as rheumatoid arthritis, as well as certain cancers, says Sara Haas, a Chicago-based dietitian, chef and spokesperson for the Academy of Nutrition and Dietetics.
All oils are a mixture of fatty acids monounsaturated, polyunsaturated and saturated and its the ratio of these acids that determine whether an oil or fat is healthful or harmful.
Healthy oils and fats have a higher amount of unsaturated fatty acids and a lower amount of saturated fatty acids than their less-healthy counterparts, says Haas. Unsaturated fats mono and poly have unique health benefits. Monounsaturated fats can help lower your blood LDL level and raise HDL cholesterol, which in turn can help prevent cardiovascular disease. Polyunsaturated fats may lower total blood cholesterol, which also helps prevent heart disease.
Here are Haass top picks for healthy oils.
Relieves Symptoms Of Cold And Flu
Nobody likes being bogged down with a cold or the flu, whether youre dealing with a stuffy nose, sore throat, headache, or tickly cough. You might only crave chicken soup and other soothing foods at this time, but if you can brave something spicy, its likely that youll heal at a faster rate.
We know already that cayenne pepper can unblock the sinuses, but theres more to it than that. Spices can help to loosen phlegm in the throat, making it easy to breathe and even providing anti-inflammatory properties that offer short-term relief from common cold symptoms.
When you eat something spicy, your brain produces certain hormones that tackle the pain that it thinks your body feels. These hormones can work to reduce the discomfort that you might be feeling with your cold and flu symptoms.
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Best Vegetables For Arthritis
Going green and yellow and orange could be one of the best things you do for your joints.
When you have arthritis, the produce section is one of the most important stops you can make in the grocery store. Vegetables are rich in antioxidants and other nutrients that protect against cell damage and lower inflammation throughout the body, including in your joints.
Which vegetables are best? The more color the better. Eat the rainbow on your plate, advises Kim Larson, a Seattle-based nutritionist and Academy of Nutrition and Dietetics Spokesperson. Variety is the key.
Heres a guide to some of the vegetables that should color your plate every day.
Dark Green Leafy Vegetables
Energy production and other metabolic processes in the body produce harmful byproducts called free radicals, which damage cells. Free radicals have been implicated in the development of rheumatoid arthritis , and in the inflammation that attacks joints. Green, leafy vegetables such as broccoli, spinach, Brussels sprouts, kale, Swiss chard and bok choy are packed with antioxidants like vitamins A, C and K, which protect cells from free-radical damage. These foods are also high in bone-preserving calcium.
Sweet Potatoes, Carrots, Red Peppers and Squash
Red and Green Peppers
Onions, Garlic, Leeks and Shallots
Should You Avoid Nightshade Vegetables?
Cooking Your Vegetables
- Antioxidant-Loaded Veggies Help Fight Inflammation
- Add Color to Your Arthritis Diet
Effects Of Spicy Food On Gout
In a nutshell, spicy food isnt bad for gout. Yes, there are a few exceptions, but there are far more benefits. Spicy food and gout have a weak connection. In other words, most of the spicy food wont affect gout in any way. You can consume as much as you like and there wont be any pain after that.
Hot peppers, turmeric, ginger, and curry can all be consumed. These do not contribute to the gout attack and some can even decrease the uric acid in the body which is interesting. Sadly, there is no a lot of research regarding the topic. There are countless variations as well. Some people react well with all of the aforementioned foods while others dont get any benefits.
The truth is simple. Spicy food will either be neutral to your gout or it will decrease uric acid. This refers to over 90% of the spicy foods you can consume these days. The bottom line here is that you can consume spicy food and you can enjoy it on a regular basis with a few exceptions.
Chirachi sauce is known to cause gout attacks in some people. Although rare it is something worthy of your attention. Also, keep in mind that if you are allergic to paprika, cayenne pepper, or nitrates, these can contribute to the gout attack as well. Try them in small portions and see what happens.
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You Might Get Heartburn
“Several medical conditions can be exacerbated by intake of spicy foods,” says , a registered dietitian at the private practice Culina Health.
Take gastroesophageal reflux disease, or GERD, for example. The condition is characterized by the back-flow of stomach acid into the esophagus, which can cause a burning sensation in the upper GI tract and chest.
“While spicy food isn’t thought to be a primary cause of GERD, it can definitely exacerbate it,” Matone says. “Although the mechanism is unknown, spicy foods may irritate the already afflicted esophagus, causing heartburn and discomfort.”
What’s more, capsaicin may slow the rate at which foods move through the stomach, increasing the risk of reflux as a result, per a July 2017 study in the Journal of Neurogastroenterology and Motility.
Just as spicy foods can trigger the upper GI tract, they may also irritate the lower GI tract, which could be an issue for anyone with irritable bowel syndrome or inflammatory bowel disease , Matone explains. In the case of IBS, capsaicin may actually cause food to move through the intestines more quickly, resulting in increased irritation.
Also interesting: It’s a common misconception that spicy foods can increase your risk of stomach ulcers, per the University of Chicago Medicine.
How Does Spicy Food Help Kill Bacteria
Have you ever thought, what makes the spicyness? More precisely, what are the elements that make food spicy and kill bacteria? Capsaicin, piperine, gingerol, and allicin are the four chemicals responsible for the fiery heat on the tongue while eating spicy food.
Capsaicin is an organic compound produced by the seeds in plants of the genus Capsicum. It is the active ingredient that gives spicy food its fiery heat. It is mainly found in pepper and chilies. Oregano, cinnamon, and cilantro also contain capsaicin, though in minuscule amounts.
If you ever wondered in an Indian restaurant what makes Indian food spicy, its the chillis.
Allicin and gingerol are the other two compounds imputing a burning sensation on your tongue. Onion and garlic are two ingredients containing allicin. On the other hand, ginger has the burning compound gingerol. Piperine is mainly found in black pepper and long pepper.
Sometimes along with killing bacteria, hot spices can kill your mood. Take a few sips of milk to cool things off in the mouth. But why does milk help with spice? Well, it dissolves those four compounds and reduces their effectiveness.
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A Better Nights Sleep
There are numerous studies that look at the effect of spicy food on sleep, and the results are mixed. But what is agreed is that certain spicy foods can promote a better nights sleep providing youre not eating a spicy dish right before you go to bed.
According to one study, spicy food wont only help you to sleep better, but also to make you feel more rested and alert the next day. In the study, one group of volunteers ate foods containing chillies every day, while another group ate no chillies.
Those who consumed the chillies had a much better sleep quality than those who didnt. Again, capsaicin is said to be the hero here, as it can stimulate the sensors in the brain that control our natural sleep cycles.
Spicing Up A Healthy Diet
Before you start buying hot sauce in bulk, Lane offers a few caveats. Even the hottest chile peppers cant undo the damage from a poor diet heavy on sugar, processed foods and saturated fats.
While spicy foods might have benefits, its more important to consider your overall diet, she says.
In other words, adding spice to a veggie stir fry is a great idea. Ordering an extra side of deep-fried buffalo chicken wings? Maybe not. If you arent eating a healthy, balanced diet, spicy foods alone wont rev up your metabolism or lower your cholesterol, she says.
And not all spice is created equal, she points out. Whole chile peppers and dried chile powder are great pantry staples. But many hot sauces and packaged seasonings are high in salt or other ingredients that you should only consume in moderation. Salt contributes to high blood pressure, so read nutrition labels before you get saucy.
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It Might Make Your Stomachache Feel Better
What!? Spicy foods can settle your stomach? Thats right. New research suggests that consuming spicy foods can lower the amount of gastric acid you produce, reduce any stomach bleeding you might have, and cut your risk of acquiring a peptic ulcer by 53%.
Thats not a bad deal for eating a few chili peppers!
Has this article changed your stance on spicy foods? Has it convinced you to power through the sweat and tears? Let me know in the comments below, and feel free to share any spicy food recipes while youre at it!
If you make your own coffee in the morning, chances are youre only making the same boring kind everyday. Now its time to put an end to the cynical habit and turn you into an instant coffee connoisseur.
For those who dont know, there are officially 38 different ways to make coffee. All, except decaffeinated versions will give you the same buzz that can either make you extremely productive or give you anxiety.
The only difference here is taste. And when it comes to coffee, taste matters. A lot.
Most of the methods and ingredients from the chart above dates back hundreds of years and have been traditionally passed down from generation to generation. Hence, its actually possible to tell where a person came from based on the type of coffee he or she drinks!
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.
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Cayenne Pepper Has Some Impressive Benefits
People with a taste for spicy foods can appreciate the heat of cayenne pepper, but the health benefits of the spice are just as noteworthy as the taste. Various antioxidants along with capsaicin, the substance that gives cayenne its fiery flavor, make this spice extra healthy. Here are some of the possible benefits of cayenne pepper.
Best Grains For Arthritis
Making smarter choices in the bread and pasta aisles might reduce inflammation.
Choosing which type of pasta to cook for dinner or what bread or cereal to have with breakfast doesnt seem like a big decision, until you consider the effect certain grains can have on your body. Eating the wrong types can aggravate inflammation, potentially making your joints hurt more than they already do.
When contemplating your options in the bread, cereal and pasta aisles, youll want to avoid refined grains. Not only are these highly processed grains limited in nutrition, but they can also worsen inflammation throughout the body.
Grains are made up of three parts: The bran is the outer skin of the grain kernel, the germ is the innermost part that grows into a new plant, and the endosperm is the center part that provides food for the plant. Whole grains contain all three parts. Refined grains have removed the bran and germ, where most of the vitamins, minerals and protein are centered.
Examples of food made with refined grains are white bread, white rice, cookies and cakes. Because of their simple structure, these carbs break down in the body rapidly. The body turns them into sugar more quickly and sugar is highly inflammatory, says Barbara Olendzki, nutrition program director of the Center for Applied Nutrition at the University of Massachusetts Medical School in Worcester.
Should You Avoid All Grains?
Better Grain Choices
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Foods High In Purines
For people who have gout, a doctor may advise a low purine diet combined with the medication.
Purines are substances in foods that the body converts to uric acid. Uric acid can build up in the bloodstream, causing a gout attack. According to the , the following foods are high in purines:
- red meat
What a person eats can help:
Usually, inflammation protects the body from harm by helping defend against bacteria and aiding wound healing. However, when inflammation persists for an extended period, chronic symptoms can develop.
What a person eats has an impact on inflammation levels. Some foods are inflammatory, and others are anti-inflammatory.
According to the Arthritis Foundation, numerous studies show that anti-inflammatory foods can reduce arthritis pain and progression.
A persons body weight also influences inflammation levels. Fat cells produce cytokines, which are immune cells that increase inflammation.A person can use diet to maintain a moderate weight, which may help with inflammation and also reduce pressure on the joints.
Finally, some types of arthritis have specific trigger foods. For example, foods that are high in purines
Consuming the following foods may benefit people with arthritis.