By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

It just seems inevitable, doesn’t it? Once you get into your 40’s, 50’s and beyond, stiff and sore joints just seem to be a ‘normal’ part of aging. But does it have to be?

Arthritis means inflammation of the joints. Arthritis symptoms feel like stiff, aching, difficult or painful to move joints and bones. The pain and stiffness can vary from day to day. There are a number of types of arthritis, but the most common type of arthritis is osteoarthritis.

I started getting arthritis in my hands in my 40’s, but by making a few dietary changes, my arthritis improved drastically. To me, longevity and healthy aging are the keys to a great quality of life. Staying active is also one the keys to living longer—and happier. We should all be able to move around pain free.

When you think about it, osteoarthritis is a simply a common inflammatory disease that attacks the joints. In fact, according to the Centers for Disease Control and Prevention, about 1 out of every 4 adults in the U.S. (23.7%) or about 58.5 million people have doctor-diagnosed arthritis. That means the prevalence of arthritis is most likely much higher, since not everyone goes to the doctor for everyday aches and pains.

While arthritis seems like the expected result of aging and general wear and tear on the joints, there are other causes as well. They include:

• Age—especially over age 50
• Previous injuries
• Overweight or obese
• Other autoimmune diseases
• Family history of arthritis
• Muscle weakness
• Poor or tight muscles causing a malalignment of the joints—often in the hips or knees

Osteoarthritis is thought to come from wear and tear on the firm rubbery cartilage that protects the joints from shock and stress. When this cartilage wears down, the result is pain, stiffness, and inflammation in the joint area. Common areas are neck, hands, fingers, knees, feet, and toes, but arthritis can occur in most any of the joints of the body.

At its worst, arthritis can cause bone on bone friction, without the protective cushion of the cartilage. Arthritis can also cause reactive bony growth near the afflicted joint, adding to the pain and difficulty of movement. As joints become increasingly damaged, new reactive bone deposits can form around the joints.

These bone spurs, or osteophytes as they are called, can develop over time in those with arthritis and cartilage damage. Osteophytes often occur in feet, hands, knees, shoulder, and neck area.

Even with heavy wear and tear on the joints, not everyone gets osteoarthritis. Arthritis is primarily a disease of inflammation, so if you can reduce or eliminate inflammation in your diet and lifestyle, you can stop or slow the progression of arthritis—and the pain, stiffness and lack of mobility that accompanies it.

One of the best ways to reduce inflammation is to take a closer look at your diet. It is imperative that you ditch the grains, sugar, and any processed foods first. Many of these foods that you eat on a daily basis cause ongoing inflammation in your body and your joints.

What to Avoid and What to Eat

• Grains–The first step is to eliminate grains from your diet, especially gluten. Gluten is notorious for inflammation and is often connected to arthritis. Some studies have looked at Rheumatoid Arthritis, another form of inflammatory arthritis and there are positive connections to ingestion of gluten and exacerbations of arthritis flares.

It’s a given that gluten will also worsen osteoarthritis. And you don’t have to react to gluten to have it cause inflammation. The inflammation happens anyway.

Corn in all its forms, including corn syrup, corn starch, maize, etc. is also extremely inflammatory, especially to bones and joints. There are many anecdotal reports of diets high in corn causing arthritis and short stature in Native Americans.

Since grains tend to be inflammatory, my suggestion is to ditch all the grains. I personally have noticed that when I occasionally eat a little bit of rice, it’s noticeable the next day in the form of stiff, sore joints, along with brain fog. And avoid “gluten free” products as well. Even if they say “grain-free” they usually contain tapioca or cassava, a refined starch that works well in gluten free foods, but does your body no favors in terms of health or carbohydrate control.

• Vegetable Seed Oils—It’s super important to avoid omega 6 fats as much as you possibly can. Stay away from any foods that contain corn, soybean, canola, sunflower, or other vegetable oils—except extra virgin olive oil. Omega 6 fats from these vegetable seed oils create high levels of an inflammatory cytokine called interluekin-6 (IL-6). In studies, it has been shown that ingesting these fats definitely increases inflammation in joints.

Avoid salad dressings, pre-made sauces, any foods that are fried (especially from a restaurant), and anything labeled “vegetable oil”. These foods generally contain some variety of vegetable oil. Fortunately, there are a few food items available in the grocery stores these days that contain avocado oil instead of vegetable seed oils. Avocado oil is a whole different type of oil and is healthy for you. Just be sure to read the ingredients to be sure that avocado is the only oil used.

Far better fats for your aching joints are the more healing fats like grass fed butter, extra virgin olive oil, coconut oil, and a diet heavy in fatty fish or omega 3 supplements. These oils are anti-inflammatory to all parts of your body.

• Nightshades–While some people find that nightshade vegetables such as tomatoes, potatoes, peppers of all kinds and eggplant can aggravate inflammatory responses, I have found that just avoiding white potatoes can help ease the pain of arthritis. On top of that, white potatoes are often fried in the above offending oils, so eating foods like french fries and potato chips can often deliver a double whammy of inflammation.

Sweet potatoes and squashes are much friendlier to the body and low on the inflammation scale.

• Conventional Meat–Conventionally raised cattle raised on corn and grains, tend to be higher in omega 6 fatty acids and lower in anti-inflammatory omega 3 fatty acids. Grain-fed, conventional meat is a potential source of inflammation due to the different fatty acid profile–along with the antibiotics, hormones and other chemicals used in raising that type of meat. Grass fed meat yields a higher ratio of omega 3’s to the omega 6, making it a better choice to avoid inflammation.

Grass fed dairy, pasture raised eggs, and wild caught fish—are all higher in beneficial omega 3 fats.

Foods and Nutrients that Help Relieve Arthritis

• Foods high in sulfur often are beneficial to those with arthritis. Sulfur helps to reduce joint inflammation. Sulfur contains a form of methylsufonylmethane (MSM) which has been shown to lower pain and help to restore function to inflamed joints. Best sources of sulfur containing foods include turkey, beef, eggs, fish, and chicken, as well as vegetables containing allium such as onions, leeks, scallions, garlic. Cruciferous vegetables also contain lots of sulfur, which is why they taste good, but don’t always smell so great.

• Collagen is another nutrient that is excellent for arthritis. Collagen contains two amino acids, proline, and glycine, that are building blocks for connective tissue and cartilage. Bone broth and meat–especially beef, pork, lamb, and poultry contain good quality collagen. Bone broth also contains chondroitin sulphates and glucosamine which are anti-inflammatory antioxidants. Another great source of collagen is chicken feet—try them in a soup or stew, if you feel brave enough!

• Vitamin D3 from the sun or supplements can also improve osteoarthritis. Vitamin D helps to protect and prevent osteoporosis which increases the risk of osteoarthritis. In a study published in Clinical Rheumatology, it was found that participants who had low dietary vitamin D intake had an increased risk of knee osteoarthritis. Low vitamin D levels also contribute to lower bone mineral density, and those participants were at even higher risk of osteoarthritis.

• Omega 3 fats in the form of fatty fish or grass-fed meat have been proven to be anti-inflammatory and soothing to joints. In the Sept issue of the journal Osteoarthritis and Cartilage, researchers reported results of a study with that found omega-3 fatty acids reduced many of the signs of osteoarthritis.

“This study is the first to look at both cartilage and subchondral bone changes with increased dietary [intake of] omega-3 polyunsaturated fatty acids,” says John Tarlton of the University of Bristol’s School of Veterinary Sciences. Other clinical studies over the past 20 years have shown repeatedly that omega 3 is essential for inflammatory conditions like osteoarthritis.

• Glucosamine is a natural substance that helps to produce joint cartilage. When a person has osteoarthritis, the glucosamine synthesis is defective. Supplementation with glucosamine, however, is beneficial. In addition to providing raw material for joints, the presence of glucosamine seems to stimulate the body to produce more material to protect the joints. Glucosamine has been shown to slow down progression of the disease and relieve some of the painful symptoms.

• Curcumin, the active ingredient in turmeric, is protective for joints and is proven useful in treating osteoarthritis. This systematic review and meta-analysis provide scientific evidence that standardized turmeric extract (typically 1000 mg/day of curcumin) treatment can reduce pain and swelling in osteoarthritis—as well as using medications such as ibuprofen and diclofenac sodium. Curcumin extract is available a supplement, but the most delicious way to enjoy the benefits of turmeric is to eat Indian food and curries.

While it sounds counterintuitive, movement, exercise, and weight training can all potentially help improve the pain of osteoarthritis. Lifting weights helps support the formation of stronger bones and healthier cartilage. But don’t leave out a variety of cardio activities like hiking, biking and even sprinting to help reduce the pain and stiffness of osteoarthritis. The toughest part is the start. Once you are warmed up, movement and exercise can feel really good.

One of the more recent findings is cold plunge therapy for arthritis, but more research is needed. One small study conducted in 2011 found that cyclists who completed intense training sessions had decreased soreness after they were immersed in cold water for 10 minutes.

Another study from 2016 of 20 participants showed similar findings. Athletes who soaked in a pool of cold water (12°C to 15°C) reported less muscle soreness than those who had no hydrotherapy after exercising. The reason that cold water helps ease pain and soreness is that the cold water tends to reduce swelling and inflammation. It stands to reason that this type of therapy can also help osteoarthritis sufferers as well.

Not only does cold therapy reduce inflammation, but it also helps to lower levels of anxiety and depression as well. The cold stimulates epinephrine, adrenaline, and dopamine, which all contribute to an improved mood. Cold plunge therapy following a workout is especially helpful for those with arthritis.

Although osteoarthritis is a very common disease of aging joints, it does not necessarily have to be a part of aging. Arthritis is a condition of inflammation, so paying attention to diet and lifestyle factors is extremely important to avoid this painful condition. As always, taking care of your health and eating an anti-inflammatory diet, getting good sleep and regular exercise are important pillars for your overall health and optimal aging.

Along with taking care of your health and improving your eating habits, our friends at UpWellness have created this easy 3-Sec Quiz to get your chronic inflammation under control once and for all.  Take this 3-Sec quiz now.

Do you wake up in the morning with stiff joints or pain in your hips, back, knees or elbows? Then chances are you’re feeling the effects of chronic inflammation taking its toll on your body.

The good news is that it is NEVER too late to help get this under control. And the best part is there are certain foods that help you do this naturally, without the need for prescriptions medications.

3-Sec Quiz: What is the #1 Anti-inflammatory Food?

A: Turmeric
B: Onion
C: Pineapple
D: Black Pepper
E: Other

Make your selection above or click here to skip straight to the answer.

Remember, it’s NEVER too late to get chronic inflammation under control. You just need to know how to do it.

Click here to discover the #1 anti-inflammatory food =>

References
https://www.healthline.com/health/rheumatoid-arthritis/gluten-and-arthritis#arthritis-celiac-disease-and-gluten
https://www.nhs.uk/conditions/osteophyte/
https://www.cdc.gov/arthritis/data_statistics/national-statistics.html
https://www.healthline.com/health/arthritis#symptoms
https://draxe.com/health/effective-all-natural-treatments-for-arthritis/
https://www.marksdailyapple.com/arthritis-diet/
https://examine.com/search/?q=osteoarthritis
https://www.webmd.com/diet/foods-high-in-sulfur
https://www.lifeextension.com/newsletter/2011/10/study-finds-potential-for-omega-3-fatty-acids-in-prevention-and-treatment-of-arthritis
https://www.lifeextension.com/newsletter/2009/12/omega-3-fatty-acids-boost-glucosamines-arthritis-benefit

The post 10 Things You Can Do to Improve Arthritis appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

You may be eating lots of beans and grains because we’ve been told they are healthy and full of fiber, but this could be causing your health issues as well. You see, legumes and grains are full of a substance called ‘lectins’.

Lectins are a type of naturally occurring protein that is especially prevalent in grains and legumes. These lectins bind to carbohydrates, forming something called glycoproteins. Although all foods contain some lectins, only about 30% of the foods we eat contain them in significant amounts.

Lectins actually perform a number of healthy functions in the body including regulating the immune system, helping cells and molecules stick together, and fighting off bacterial, fungal and viral infections. Lectins are also known to have anti-cancer/anti-tumor properties as well.

Where lectins get their bad reputation is from eating too many of them—mostly in grains and beans. While lectins are in many highly nutritious foods, lectins can actually act more like a toxin in the body, and can contribute to health issues like leaky gut syndrome, autoimmune problems, and inflammation.

We humans have trouble digesting many of the lectins found in our food. Since lectins are “sticky” they can attach to the intestinal walls and cause digestive distress. Lectins can also separate the tiny intracellular junctions in the cells of the intestines, and cause a condition called ‘leaky gut’. This causes food substances like proteins to leak out into the bloodstream before they are fully broken down and digested. The result is widespread inflammation, and possible allergic reactions to these foreign proteins.

A study published in the British Journal of Nutrition shows that lectins can also aggravate autoimmune reactions including rheumatoid arthritis, lupus, Inflammatory Bowel Disease, and fibromyalgia. This makes sense, as autoimmune conditions result when the immune system begins to attack healthy cells in the body. This creates fatigue, chronic pain, and painful joints.

Lectins also act as an anti-nutrient, meaning that they can interfere with digestion and absorption of foods, upping the risk of nutritional deficiencies, and creating digestive problems like stomach cramps, bloating, diarrhea and vomiting. Uncooked beans can actually cause lectin poisoning.

Symptoms of eating too many lectins

Here are a few of the most common symptoms that may occur with excess lectin intake:

• Bloating
• Fatigue
• Joint Pain/swelling
• Gas
• Stomach pains
• Vomiting
• Diarrhea
• Constipation
• Skin problems

Why are vegetarians and vegans at risk? In order to get protein from plant-based foods, most vegans and vegetarians have to rely heavily on grains and beans. In fact, combining grains and beans is one way that vegans can get all the amino acids for protein in their diets.

Legumes including peas, beans (of all kinds), soybeans, peanuts, and grains, contain the most lectins, followed by dairy, and plants in the nightshade family such as tomatoes, potatoes, peppers, and eggplant.

Here is a list of the worst lectin foods:

1. Potatoes (regular white potatoes, not sweet potatoes)
2. Red Kidney Beans
3. Eggplant
4. Soybeans
5. Lentils
6. Peppers (all kinds)
7. Wheat/gluten
8. Peas
9. Tomatoes
10. Peanuts
11. Corn
12. Wheat

Why are lectins such a problem?

According to Dr. Gundry, M.D., who wrote the book, “The Plant Paradox” about dietary lectins:

“…our microbiomes are capable of eating lectins…We’ve killed off most of our good bugs [that would eat up lectins] with broad-spectrum antibiotics…and artificial sweeteners…Just one packet of artificial sweetener kills 50 percent of the bacteria in our guts.”

Lectins are controversial, but increased toxins in our environment, glyphosate in our foods, prescription medications and overuse of antibiotics, is definitely changing the shape of our microbiomes.

The ironic thing about lectins is that they are typically associated with foods that are nutrient-dense, so giving up lectin-containing foods means cutting out a large variety of healthy foods. For vegans and vegetarians, this would mean eliminating many foods that supply needed protein in a meatless diet.

Although lectins have been associated with a slew of negative side effects, you don’t need to totally eliminate all lectin-rich foods from your diet altogether. You can actually reduce the lectin content of foods you eat by changing how you prepare them and still enjoy their other qualities.

When prepared properly you can reduce the lectin content in foods. Legumes of all kinds (beans, peas, etc) must be cooked well to lower the lectins. One of the quickest and easiest ways to cook the lectins out of foods is to use a pressure-cooker or Instapot. Be sure beans are well-done. Kidney beans have one of the highest levels of lectins and even a few undercooked kidney beans can make you very sick!

Soaking and sprouting grains and seeds is also effective to lower lectin content. Seeds and beans can be soaked for 24 hours, rinsed and drained frequently and then sprouted. Sprouting decreases lectin content and other antinutrients and also increases the nutrition.

Fermentation is another excellent way to reduce lectins while increasing beneficial bacteria.

However, if you have serious health issues such as autoimmune, digestive issues or celiac disease—all of which are related to lectins in your diet, you may want to avoid them all together.

If you are giving up lectins to see if it improves your health, it may take some time. Most people notice a difference within two weeks, but it can take two, three, four, five, or even six months to really get your gut health back. If you rely on high lectin foods to supply your protein, you may be better off trying to incorporate some other naturally raised animal proteins into your diet.

And an additional note:

– Don’t confuse ‘lectins’ with ‘leptins’ or ‘lecithin’.
– LECTINS are a protein substance in foods that can irritate the gut.
– LEPTINS are a hormone that has to do with hunger and feeling full.
– And LECITHIN is a nutritional type of fat found in soy and other foods that is good for brain function

References
https://draxe.com/leaky-gut-diet-treatment/?utm_campaign=feed-posts&utm_medium=social&utm_source=facebook&utm_content=draxe&fbclid=IwAR3GcYh8QFHPJhgxLZNrmQc0QgOEvlojEEMguHL6ve_zzvNq3PicVgh1rcY
https://www.healthline.com/nutrition/dietary-lectins#section6
https://www.mindbodygreen.com/articles/lectin-free-diet-dr-gundry
https://draxe.com/lectins/

The post How You May Be Unknowingly Destroying your Digestive Health—Especially if You Are Vegan! appeared first on thenutritionwatchdog.com.