The Foods that help ease the scourge of Arthritis

Osteoarthritis is a growth industry thanks to an aging population and increasing rates of obesity.  More than 30 million suffer from arthritis in the US and in Australia arthritis afflicts 10% of the population.  Arthritis is known as a painful, disabling joint disease with causes that remain poorly understood but are commonly attributed to aging and obesity. 

Arthritis occurs as the cartilage in your joints wears away and the fluid in your joints, known as synovial fluid, is no longer produced by the body.  Without the cushion of cartilage and synovial fluid we get arthritis.  And bone on bone be extremely painful.  

There is a mis-belief that arthritis is an inevitable part of the ageing process.   And more so if it runs in the family.  A growing body of scientific research is providing evidence that lifestyle may have a larger influence than genetics.  In short, because your relatives had painful arthritis does not mean you will.  

Prevention and making a few changes to your lifestyle can make a significant difference in your mobility.   Keeping active is a critical element.  Dietary habits are the other key component.  

Activity and diet are the foundation of a healthy bone structure and providing the essential nutrients for joint health, strong bones, and muscles. 

Consuming foods that are anti-inflammatory and avoiding those that create inflammation contribute to a healthy weight and stronger bones and inflammation is not only a contributor to weight gain but also autoimmune issues which seem to exacerbate arthritis.

A healthy diet that keeps your weight in check is also important as excess weight increases the pressure on weight bearing joints, which can lead to an increase in wear and tear.

By reducing and maintaining a healthy weight, you’re reducing the likelihood of developing OA in later life or helping minimise its effects and progression if you’ve already developed it.  Reduce your weight and you reduce the wear and tear on your joints.

Regarding dietary elements there are foods that have been linked to improvement in joint health, inflammation and weight gain.

Foods high in omega 3 (essential fatty acid) helps to reduce inflammation.  Such foods are often high in minerals (joint beneficial minerals such as potassium, magnesium, and sulfur).  Foods that fall into this category are oily fishes such as wild salmon, sardines, trout.  Grass-fed beef bone broth is also high in omega 3 and sulfur - in part because of the high marrow content found in long-cooked broth.

Leafy Greens are one food group that is beneficial for nearly all that ails you.  Vegetables such as kale, spinach and broccoli can improve musculoskeletal health if a regular part of your diet.  They not only contain magnesium and calcium vital for building and maintaining good bone structure but also vitamin E which helps protect the body from cytokines, which are molecules that promote inflammation in the joints.

"Good" Fats - such as those you will find in avocados, coconut and virgin olive oils, nuts, and long-cooked bone broths (hint: if your broth from the store has no and low fat then it hasn't been cooked for long as good fat from the marrow increases with slow, long cooking).   These foods provide critical trace minerals.

Turmeric - Curcumin in turmeric gives turmeric its bright yellow colour and much of its benefits. The importance of turmeric for health has long been known in the ancient medicines of India (Ayurvedic) and China (Traditional Chinese Medicine, TCM) and now more recent scientific studies have shown just how many health benefits turmeric has for the entire body. 

It has been clinically proven to ease joint pain and help to increase flexibility.  If you haven't tried the Organic Turmeric/Ginger & Black Pepper Best of the Bone you are missing out on an incredible joint health natural food.

Turmeric is great for curries or as a latte or mixed with honey and ginger as a tea.

NUTS AND SEEDS are small powerhouses full of antioxidants and omega-3 fatty acids that help protect against inflammation. 

They also contain calcium, magnesium, boron and sulphur, essential for strong bones. Almonds, walnuts, Brazil nuts as well as pumpkin, sunflower and sesame seeds are all wonderfully beneficial and best consumed raw.

Glucosamine and Chondroitins - Often sold as joint health supplements in chemists and health food stores glucosamine and chondroitins are found in bone broth and are also a part of building and maintaining a strong bone framework.  Again, cook your broth for 24 hours or even longer if possible to get the maximum "extraction" of these joint health goodies.  

Collagen - Your bone, skin, tissue and joint matrix are made up in part by collagen.  And gelatin is a form of cooked-collagen that in part thanks to the healthy 'good' fats of bone broth are absorbed by your body and put to work on gut, joint, skin and bone health.   The natural source of gelatin is via bone broth - and be sure to cook it, well, you know for 24 or more hours.

Or try Best of the Bone broth gelatins - slow-cooked for 50+ hours to ensure maximum extraction of flavour and nutrients such as glucosamine and minerals.

Vitamin D - No discussion regarding bone and joint health would be complete without mentioning vitamin D.  The best source is of course via the sun.  Letting your skin drink up the vitamin D is great for health (obviously we're not talking about sun tanning or burning).  As a supplement vitamin D is a fat soluble nutrient and is taken best with healthy 'good' fats.