"How to get rid of all the joint pain quickly... to enjoy a pain free life with your loved ones"
1. Cherries Help Fight Arthritis
Generations of people have reported that cherries help keep painful osteoarthritis (OA) and gout flares in check. Now, scientists are putting this popular folk remedy to the test, with promising results.
Researchers have tested different amounts of several varieties of cherries in almost every form, from juice to pills. And though most studies are small and the findings preliminary, evidence of the benefits of cherries is growing.
In a study of 633 participants, Boston University Medical Center researchers found that eating at least 10 cherries a day protected people with existing gout from recurrent attacks. The findings were published in 2012, in a supplement to the journal Arthritis & Rheumatism.
“Cherry intake was associated with a 50 percent lower risk of gout flares over a 48-hour period,” says study co-author Hyon K. Choi, MD. “We extrapolate that cherries will continue to work long-term.”
He attributes the positive effects to anthocyanins – plant pigments that have powerful antioxidant and anti-inflammatory properties. Anthocyanins are found in red and purple fruits, including raspberries and blueberries, but cherries, especially tart cherries, contain higher levels.
That idea was corroborated by British researchers in a 2014 study in the Journal of Functional Foods. In that study, drinking Montmorency tart juice reduced blood levels of gout-causing uric acid and increased specific anthocyanin compounds in the bloodstream. Another study in the same journal found that eating whole cherries led to a similar increase in anthocyanins.
Liquid cherry extract – found in health-food and specialty stores – appears to provide the same benefits. In a retrospective study of 24 patients presented at the 2010 annual meeting of the European League Against Rheumatism, researchers at Robert Wood Johnson Medical School in New Brunswick, N.J., saw a 50 percent reduction in flares when gout patients took one tablespoon of tart cherry extract – the equivalent of 45 to 60 cherries – twice a day for four months.
“This is definitely a topic worth further investigation,” Dr. Choi says. “If cherries prove effective in large trials, they could provide a safe, nonpharmacological option for preventing recurrent gout attacks.”
Other studies suggest that cherries may also help reduce symptoms of osteoarthritis (OA). In a 2013 article inOsteoarthritis and Cartilage, researchers at the Philadelphia VA Medical Center reported that patients who consumed two 8-ounce bottles of tart cherry juice daily for 6 weeks experienced a significant improvement in pain, stiffness and physical function.
Study participants also showed a marked decrease in high-sensitivity C-reactive protein (CRP), a marker of inflammation Each bottle of juice equaled about 45 cherries.
According to one small study, even cherry pills may improve OA pain and stiffness. In a 2007 pilot study at the Baylor Research Institute in Dallas, Texas, more than half of 20 enrolled patients reported improved pain and function after taking one cherry capsule a day for eight weeks.
Each capsule contained 100 milligrams (mg) of anthocyanins. (Three ounces of pitted dark cherries are estimated to contain from 80 to 300 mg of anthocyanins). But in a follow-up study, when patients took two capsules daily, the cherry pills performed no better than placebo.
However many agree that for overall health, and as a possible tool in managing gout and OA pain, a handful of cherries, especially a tart variety such as Montmorency, or a glass of cherry juice every day may be benefitial.
2. Beetroots Help Fight Muscle and Joint Pain
Drinking beetroot juice after exercise reduces muscle soreness and helps your muscles recover according to new research from Northumbria University, published in this month’s European Journal of Applied Physiology (EJAP). The authors suggested that the nitrates and betalains in beetroot juice, which have been shown to act as antioxidants, might have aided exercise recovery by preserving muscle function and reducing inflammation.
Beetroot Juice Research
The research team led by Tom Clifford at Northumbria University’s Department of Sport, Exercise and Rehabilitation, recruited thirty men between 18 and 28 years old who exercised at least twice a week.
In double-blind independent tests, each participant performed 100 drop jumps to induce muscle damage in the legs, and over the next three days completed a range of tests to assess their recovery whilst consuming either a beetroot drink or a placebo.
Following the drop jumps, participants drank one of the three different drinks at specified intervals for three days; 250 ml of beetroot juice; 125 ml of beetroot juice (made up to a 250ml volume with water) or a placebo drink which was matched for calorific and carbohydrate content with the beetroot juice.
Tom Clifford, the lead researcher, says: ‘The main findings were that three days of consuming the higher beetroot juice dose (250 ml) enhanced participant’s recovery following intense exercise. Forty eight and seventy two hours following exercise muscle damage was reduced, as evidenced by a faster recovery of muscle power in the counter movement jump.
Those in the beetroot juice group jumped an average of 18% higher than those in the placebo group two days after completing the exercise bout. In addition, both higher and lower beetroot juice consumption reduced muscle soreness.
This study provides new information on the potential use of beetroot juice to aid recovery after exercise.”
The study measured soreness in both the thigh and calf muscles in active people, rather than in elite athletes, so this new research may be of more interest to real-world people.
What’s more, these muscle groups are not only in use with counter movement jumps and drop jumps, but are used in running, cycling and walking. So people who suffer sore muscles after such activities could benefit from consuming beetroot or its juice.
It’s also thought that the mechanism that helped the thigh and calf muscles recover faster with beetroot is not specific to the muscle groups studied, but in fact that this mechanism could apply to other muscle groups left sore after exercise.
Tom Clifford adds: ‘These findings suggest that beetroot juice may protect against the negative effects of exercise induced muscle damage. Beetroot juice could therefore be beneficial for people undertaking a new exercise regime, who are more susceptible to muscle damage, or for people who already perform regular exercise, and may therefore have limited time to recover between sessions’.
He concludes: “Further research is needed to establish whether the present results can be replicated in a larger group consuming their habitual diet. The focus of future study should aim to determine whether the effects are the result of combined actions of the active chemicals in beetroot or of a specific compound.”
Based on this early stage available research on cherries and beetroots, we have put together the ultimate natural supplement against arthritis.
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