20 foods to help joints!

So this past week I’ve been a tad creaky!  My knees have been stiff and my sprained ankle is still taking some time to heal – so I thought tonight I would have a quick look at foods that are supposed to help joints and see if adding them in will make a difference or not!

  • Top one was salmon
  • Almonds
  • Walnuts
  • Flax seeds
  • Brazil nuts
  • Pineapples
  • Bananas
  • Apples
  • Strawberries
  • Bell peppers
  • Avocado
  • Turmeric
  • Ginger
  • Broccoli
  • Cauliflower
  • Kale
  • Sweet potatoes
  • Onions
  • Garlic
  • Sweet peppers

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Sources:

http://www.losethattyre.co.uk/the-20-best-and-worst-foods-for-joint-health/
http://www.healthline.com/health-slideshow/8-foods-fight-arthritis#9
http://www.sharecare.com/health/bone-joint-muscle-health/health-guide/manage-joint-pain-arthritis/best-foods-joint-pain

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Cool as a cucumber

Don’t underestimate your new friend in the fridge – the cucumber!  It has numerous health benefits – as well as being something you can slice up and use to relieve tired puffy eyes!  Here are a few more reasons why your cucumber is cool – and not just because you’re keeping it in the fridge:

  • Cucumbers have been found to contain lignans there is continued research into the various health benefits some including how they may assist in reducing the risk of cardiovascular disease and help to fight cancer
  • Anti inflammatory
  • Antioxidant
  • Contains vitamins B, C and K
  • Contains minerals magnesium, potassium and silicon
  • The fibre in the cucumber aids digestion
  • It’s a hydrating fruit
  • Less than 100 calories
  • Aids weight loss and helps to reduce cholesterol
  • And even aids gum disease as the cucumber juice helps to absorb the acid in your mouth.

If you fancy a change I found some refreshing cucumber drink suggestions on bembu.com: here

Sources: care2.com whfoods.com

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2 ways to help a sprained ankle heal

1. EXERCISE

2. FOOD

I am still in pain from my sprained ankle and it’s frustrating because I’m a dancer so this has put a hold on everything.

I wanted to know what I could do to speed up the process.

I’ve found this video on YouTube: here which gives some gentle exercises to do for the sprained ankle – actually hurts but will do these every day to encourage it to heal and stay strong!

Yesterday I looked at anti inflammatory foods to incorporate into my diet to reduce pain but I didn’t cover what foods to avoid.  With a sprained ankle I don’t want to be encouraging any more inflammation than necessary so that means avoiding or reducing the following in my diet:

  • Sugars! So soft drinks or sweets (bye bye to craving chocolate 😦 shame I don’t like the dark chocolate as that’s the good stuff)
  • Common cooking oil like vegetable or sunflower oil – this is fine I switched to olive oil ages ago
  • Trans fats like deep fried food or fast food – my stomach can’t tolerate greasy food these days anyway so I cut this out (bar the odd hangover day)
  • Dairy products like butter, cheese – butter that doesn’t bother me but cheese – it’s one of my favourite foods 😦
  • Non-organic/non-free range meat – unless it says it is organic or free range it’s probably not!  Organic meat isn’t actually that much more expensive so I have switched to this.
  • Red meat/processed meat like sausages, salami – I do like my red meat but I don’t eat a huge amount and I am a bit of a sucker for processed meats but don’t eat too much of that either so this shouldn’t be a problem for a while.
  • Alcohol – you know the stuff – beer, wine – well it’s not like I have it every day!
  • Refined grains like white rice, white flour – I seem to have an intolerance to white bread and pasta so I’ve actually switched this over already.
  • Artificial food additives – in packaged foods.  I’ve been eating fresh lately so that’s fine.

I found the above list on theconsciouslife.com website: here where it provides far more details.

Judging by the above it looks as though I will have to curb my cheese and sweets cravings and fill my face with more anti inflammatory foods for the time being – you can find a list of those on my previous blog.

Here’s hoping for a speedy recovery!

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LADIES ONLY: When it’s that time – how to stop the pain!

Time of the month AGAIN and fed up with the utter pain?

Well having had a little scoot over the internet in an attempt find out more – in very basic general terms it appears as though the ‘fun’ we go through is heavily influenced by prostaglandins and of course estrogens.

I wondered – if you don’t want to be on the pill to control your estrogen levels or take ibuprofen for anti-inflammatory to have an affect on the prostaglandins – are there foods that have an affect instead so we can control this at a natural level for ourselves?

Apparently so.

To balance out your estrogen levels keep your diet healthy and balanced – have your 5-a-day, fruits, veg and nuts and reduce fast food, caffeinated drinks and alcohol. You can find more details: here.

Anti inflammatory foods to include into your diet are:

  • Beetroot (my latest favourite)
  • Fatty fish
  • Whole grains
  • Dark leafy greens
  • Nuts
  • Ginger & turmeric
  • Berries

You can find foods listed: here

It will be interesting to see if incorporating these foods and reducing the intake of those they advise against has any affect.

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