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, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

We are all familiar with the warm healing light of the sun. Nothing feels better than those warm rays penetrating our skin. The sun contains a whole spectrum of light including the ultra violet light that gives us a suntan and at the other end of the spectrum, the warmth of infrared light that warms us up.

But what if you took just the red or near infrared light and concentrated that? You would end up with a healing beneficial light that is known for treating a variety of health issues including:

• Wound healing and soft tissue repair
• Collagen growth
• Hair growth
• Rheumatoid arthritis and osteoarthritis
• Pain and inflammation for joints, muscles, tendons and ligaments
• Traumatic brain injury, spinal cord regeneration
• Increased circulation and formation of new capillaries

Red light therapy in various forms has been around for a while, but we are just now starting to see some new and beneficial applications of this healing light. There are many different types of red light therapy. While there’s a fair amount of evidence to show that RLT may be a promising treatment for certain conditions, there’s still a lot to learn about how it works, too.

Red light therapy is still somewhat controversial and is still under considerable scrutiny and study, but what is known is that there are no known adverse effects of this treatment. Try saying that about the majority of pharmaceutical treatments used for various health issues!

Red light therapy, according to the Healthline.com includes a variety of types of red light including:

• Photobiomodulation (PBM)
• Low level light therapy (LLLT)
• Biostimulation
• Photonic stimulation
• Low-power laser therapy (LPLT)

There are many different options for red light therapy treatments as well. Light is organized into wavelengths, and wavelengths make all the difference in terms of the energy delivered to the treatment site. There are two main factors to consider:

1. Light wavelength—Most devices deliver red light between 600-1000nm. Although there are plenty of studies that show benefits from all these wavelengths, the bulk of evidence shows 660-680nm is the most effective.

2. Energy delivered—Energy delivered to your cells is measured in Joules/cm2. Some credible research has shown 4-6 Joules/cm2, but up to 120 Joules/cm2 is used for deeper issues like arthritis.

How does this therapy work? Visible red light is capable of penetrating the skin to a depth of about 8 to 10 mm. Once absorbed, the light energy is converted to cellular energy, stimulating the body’s natural processes on a cellular level.

Red light actually can produce a chemical reaction in the cells of the body that affect the mitochondria, or powerhouses of the cells. The mitochondria contain the energy-producing adenosine triphosphate or ATP. Red light therapy is thought to increase the ATP production in the cells, which help the cells repair damage, function better, and offer up more energy.

The thing that makes red light therapy (RLT) different from other light therapies like laser therapy is that RLT works deep in the skin, without damaging the surface of the skin. Most laser treatments actually affect the surface layer of the skin.

Many studies have had promising results, but the benefits of red light therapy are still a source of controversy. While red light therapy has been approved by the FDA and its effectiveness is being extensively studied. Let’s take a look at some of the proven benefits of red light treatment.

Cancer Patients

Red light therapy helps to reduce the painful side effects of radiation and chemotherapy for cancer patients. Utilizing a type of red light called High Emissivity Aluminiferous Luminescent Substrate (HEALS) has been shown to stimulate cells to aid in healing processes.

One of the common and painful side effects of chemo and radiation is oral mucositis or inflammation of the mouth and gums. NASA tested the HEALS method on patients and concluded that 96 percent of the patients experienced some improvement as a result. This same type of treatment is now being used for treatment of slow-healing wounds, or infections, diabetic skin ulcers, and serious burns.

Wound Healing

Red light therapy has been shown to be very effective for wound healing, tissue repair and skin ulcers. Many laser treatments used intense pulsed light for skin rejuvenation, but this type of treatment actually causes controlled damage to the skin, in hopes it will heal better and stronger.

Red light therapy actually penetrates deep inside the skin to stimulate the regenerative process of healing by increased cell growth. RLT stimulates immune cells, causes beneficial inflammation, and stimulates certain healing elements in the skin to help repair and restore its health.

Stimulates Collagen and Hair Growth

One of the more popular treatments for RLT is its effect on reversing wrinkles. A study done in 2014 shows RLT’s effectiveness in promoting new collagen growth and rejuvenating skin. The subjects in the study reported improved skin tone, reduction of fine lines and wrinkles, improved smoothness of skin texture. In addition, collagen density improved significantly, using an ultrasound to measure. Patients with rosacea and skin redness also reported improvements as well. RLT is also valuable as a treatment for acne, psoriasis, eczema and cold sores.

Red light therapy can actually stimulate follicle growth and help to reverse baldness or hair thinning. Only two drugs have been approved so far for hair loss, and the only other treatment is hair transplants. RLT has no known adverse side effects, and the red light stimulates the stem cells in the hair follicle, shifting them into a growth phase. This study done on male and female subjects showed a significant difference in the treated vs. untreated groups. The results showed low level laser treatments to be an effective option to treat male pattern baldness and alopecia.

Bone, Joint, Tendon and Ligament Health and Function

Sore achy joints benefit well from the stimulating healing power of red light therapy. Not only is RLT known for stimulating collagen production (cartilage, tendons and ligaments are made from this), but it also helps to REBUILD cartilage. A 2009 Cochrane review concluded that red light therapy (LLLT) “…could be considered for short-term treatment and relief of pain for those suffering from rheumatoid arthritis, particularly since it has few side effects.”

For those with other degenerative bone and joint issues, like regular osteoarthritis, or other musculoskeletal sprains, strains, and other disorders, this type of therapy can be very beneficial as well. Other studies showed a higher chance of significantly improved functional outcomes, including a better range of motion. Patients with knee osteoarthritis used red light therapy to reduce pain scores and increase microcirculation in the knee.

Literature reviews have concluded that red light therapy does reduce joint pain. even in chronic joint disorders. Red light exposure also increases blood flow to the skin and improves fracture healing time. The increased blood flow and the cellular rejuvenation that is thought to occur during this therapy are two of the important factors in improving the joints and tissues.

Decreasing some of the oxidative damage that occurs during repetitive motion, and hard use, while slowing down inflammation, are two of the primary reasons for treatment. Aging athletes could do well to start utilizing this type of treatment for their recovery, injuries, aches and pains.

Other potential areas of treatment for Red Light Therapy

Red light therapy also shows great promise in treating macular degeneration, a serious eye disease that can cause blindness and reduced area of vision. Applying the RLT to the eyes of seniors significantly improved vision after just two weeks of treatment.

Red light therapy has also been studied and has much promise for treatment of traumatic brain injury and spinal cord injuries. The red light stimulates blood flow and neuro-regeneration for these types of injuries. This study shows significant improvement and speed of healing in function from treatment of red light therapy.

Applying red light to the skin covering the thyroid gland in patients with autoimmune thyroiditis for ten sessions improved thyroid function.

And RLT has been also shown to be naturally energizing, while improving peoples’ moods by increasing self-confidence, positivity, passion, joyfulness, laughter, social awareness, conversation skills and sensory stimulation. While results vary from patient to patient, there’s reason to believe that LLLT has mental and emotional perks in addition to physical benefits.

While there is still some uncertainty and confusion surrounding red light treatments, much is needed to be studied. This type of treatment is showing great promise and I believe we have only scratched the surface of its healing ability at the molecular, cellular and tissue levels.

Mike’s Note:  The brand of red light that I personally started using about 8 months ago is called a Joovv light.  It was recommended to me by a few colleagues and really smart functional medicine doctors at the time.  I’ve been using it for the collagen stimulation and anti-aging benefits for my skin, as well as muscle recovery from workouts, and also testosterone production by shining it for 5-10 minutes a day on the testes.  The evidence that it works well for all of these uses, as well as wound healing and inflammation is pretty strong, so I feel really good about it using it almost daily.

Check out the Joovv lights here and how to get one (lowers inflammation in your body, fights skin aging, builds collagen, and even helps boost Testosterone too!)

References
https://www.healthline.com/health/red-light-therapy#summary
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065857/
https://bengreenfieldfitness.com/ben-recommends/gear/joovv-light/
https://draxe.com/red-light-therapy/
https://redlighttherapy.lighttherapyoptions.com/red-light-therapy/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3771552/
https://joovv.com/blogs/joovv-blog/surprising-impact-red-near-infrared-light-muscle-recovery-athletic-performance?utm_campaign=Launch+announcement+to+NEVER+purchased+%28Part+3%29.+%28KUGGRq%29&utm_medium=email&_ke=eyJrbF9lbWFpbCI6ICJtaWtlQGlyb2xsaWVtYXJrZXRpbmcuY29tIiwgImtsX2NvbXBhbnlfaWQiOiAiTHN4dTRlIn0%3D&utm_source=Has+NEVER+purchased

The post How RED Light Therapy Reduces Inflammation, Stimulates Collagen Growth, Fights Aging, Improves Muscle Recovery, and Boosts Testosterone appeared first on thenutritionwatchdog.com.