Nick Dale, Author at SA Shark

3 Stretches For Arthritis And A Good Sleep

Nick Dale — Thu, 10 Sep 2020 06:47:31 +0000

Stretches for arthritis? Can it really help?

Something as simple as doing basic but specific stretches before bed can really help alleviate your arthritis for a good night’s sleep. Whether it be trying to relax enough to drift off into wonderland, inconveniently waking up at all hours or your eyes snapping open before the local birds have even had a chance to start warbling, getting deep and quality sleep is often a challenge for arthritis sufferers.

Arthritis Pain and Sleep

If we look at the research, it’s clear that lack of sleep has an effect on our central nervous system (CPM). This, in turn, can be detrimental to our brain’s ability to control and manage our perception of pain. According to arthritis.org, insomnia can promote something known as ‘centralised pain’; “This means that pain pathways become over-excited and pain is amplified beyond what would be typical for the amount of damage found in the joints.” (1)

We can go down a rabbit-hole of research on this topic, but the important thing is to start managing your sleep effectively in order to reduce the potential downward spiral that sleep deprivation and arthritis pain can spin into.

But it doesn’t have to be so tragic, and there are ways to treat arthritis pain and insomnia without relying solely on medication.

One way to possibly help improve sleep is by creating a relaxing evening routine to calm the mind, body and nervous system. This of course will vary from individual to individual and may include routines such as hot showers (or baths), meditation, using essential oils and choice of pillows and mattress.

Simple Stretches To Ease Your Arthritis Pain

Stretching is also a very simple and effective method for calming the nervous system, smoothing out the creaks and relaxing the body for a better sleep.

Here are 3 easy stretches you can do every night to alleviate your arthritis for a better sleep;

1. CAT / COW – ON KNEES OR SITTING

Cat-Cow Pose

One of the easiest and most effective yoga stretches is the Cat-Cow pose. It’s a very gentle pose which makes it great to finish off your day and wind yourself down in the evening. And it’s easy to do anywhere — convenient!

The Cat-Cow is a flow stretch between the Cow, arching your back and head upwards and looking up, and the Cat, rolling your shoulders and head down to make a ‘hunchback’ type position (in a good way!)

Benefits:

Gives a gentle stretch to the back, shoulders and neck
Opens up the chest and thus slows and deepens the breath (good for sleep)!
Stimulates and strengthens the abdominal organs (digestion)
Flows with the breath to calm the mind and alleviate stress (perfect)!
Here’s how to do it:

This posture can be done in two ways;
1. On your hands and knees on the floor
or
2. Sitting up on a chair (or in bed)

1. Start on your hands and knees with a flat back (table pose). Make sure your hands are placed directly under your shoulders and your hips above your knees for a nice, even table position.

2. Slowly inhale and move into the cow pose by lifting your head and sit bones upward and look straight ahead.

3. Roll your shoulders back and drop your belly down towards the mat (or floor).

4. As you exhale, move into the cat pose by rounding your shoulders down and arching your spine upward toward the ceiling.

5. Tuck your tailbone under and press gently into your hands. Relax your head completely toward the floor. Feel the beautiful stretch across upper back.

COW POSE

Cow Pose

CAT POSE

Cat Pose

Repeat this flow about 10 times, moving with your breath (inhale to cow and exhale to cat).

Sitting up:
If you don’t have time to get on the floor, do this pose while sitting up in bed. You can still move through Cat and Cow with your chest and arms and gain the same benefits.

1. Cross your legs and keep a straight spine against the head of your bed or wall (or simply stretch your legs in front of you if you can’t cross legs)

2. Clasp your hands together and stretch your arms out in front of you.

3. Breathe in. Drop your chin to your chest and round your upper back up.

4. Breathe out and open your arms out wide to either side of you.

5. Push your chest forward into cow pose, lifting your chin upwards and dropping your head back.

Repeat this flow about 10 times, moving slowly with your breath. (Breathing is important!)

2. KNEES- TO-CHEST

If you struggle with lower back or hip pain, the Knees-to-Chest Pose can be help ease the tension in this area. It’s a beautiful stretch for arthritis in the hips and lower back area. This is a simple pose you can do while lying in your bed before sleep.

Benefits

Offers a good stretch to the lower back and hips
Rebalances the nervous system as you draw your energy inwards
Stabilises the digestion and bowel movements
Helps expel tension and toxins

Here’s how to do it:

Lay on your back and pull your knees up towards your chest, wrapping your arms around your shins. Try to grasp your elbows if you can.
Tuck your chin into your chest, lengthening your spine along the floor.
Try to keep your spine connected with the bed (or floor).
Breathe slowly into your stomach and relax into the pose.

3. SPINAL TWIST

Spinal Twist on the floor

This is an excellent pose to finish your evening stretch routine. Why? Because gently twisting the spine and breathing deeply has an immediate calming effect on the nervous system.

I love this one because you can move into it easily and it really opens out the cricks in your spine and hips.

Benefits

Releases the tension in the lower back
Stretches out the spinal muscles
Improves digestion
Calms the mind
Centres the nervous system

Here’s how to do it:

Lay down straight on your bed, stretching your legs out.
Pull your right knee up toward your stomach (don’t force it the whole way).
Stretch your right arm out to your side, along the bed (or floor)
Move your hips to the right a little and roll your right knee across your body toward your left side
Keep your left leg stretched out straight along the bed
Turn your head toward your outstretched hand at the right
You can stretch your right leg out past your left leg, if you like, or keep it up closer to your body
Breathe deeply into your stomach and feel the beautiful stretch down your spine and into your lower back
Take 3 deep breaths

Repeat this on the other side, stretching out across the left arm and moving your left knee over to your right side.

Breathing is very important in this pose for maximum calming benefits. Stay in the twist for at least 3 breaths and let yourself relax.

So there we have it! You certainly do not need to be a ‘human-pretzel’ yoga enthusiast to enjoy the wonderful calming and healing effects of some simple yoga poses.

These 3 stretches are easy to implement into your bedtime routine. Stretches are really helpful for arthritis pain after a long day on the feet and a good way to love yourself up before sleep.

So, make like your cat or dog and stretch out your beautiful body before settling into a, hopefully, much more restful sleep!

Learn more about the origins of the all-natural product South Australian Shark Cartilage and how it may help provide temporary relief for your arthritis pain.
MORE INFO HERE.

Sources:
(1) https://www.arthritis.org/health-wellness/healthy-living/managing-pain/fatigue-sleep/osteoarthritis-and-sleep

https://www.news-medical.net/health/Does-Poor-Sleep-Worsen-Arthritis.aspx

Nick Dale

Nick is a lover of all things mentally and physically healthy, a personal development geek and trained yoga teacher. With a background as an ESL Teacher, Actor and Writer, communication in its many and varied forms is what keeps him sparked.

The post 3 Stretches For Arthritis And A Good Sleep appeared first on SA Shark.

How To Wake Up With More Energy

Nick Dale — Thu, 30 Jul 2020 23:29:49 +0000

That morning feeling.

The alarm snaps you awake. You fantasise about bounding straight out of bed, spinning in a few circles and leaping to your feet like you’re the star of a Broadway musical. Unfortunately, the reality is your body basically refuses to move. Your head feels groggy and your limbs heavy. The process of getting out of bed and starting your day seems to be a herculean feat. (5 things to do in the morning)

Your fantasy of being one of ‘those’ perky early birds will have to wait another day…

But what if it is possible to wake up feeling fresh and full of energy every day, regardless of age or any nagging arthritis conditions?

HOW DO YOU WAKE UP WITH MORE ENERGY?

A successful morning start often begins the evening before. The quality of your sleep, often more recently referred to as good ‘sleep hygiene’, can make all the difference to how you feel when you wake up.

GO TO SLEEP AND WAKE UP AT THE SAME TIME EVERY DAY

For the night owls among us, this may not be easy at first, but by creating a regular sleep schedule you regulate your body clock (circadian rhythm). With consistency, your body becomes used to going to sleep at the same time which makes it easier to fall asleep. Likewise, when you wake up around the same time, you will begin to feel tired at the right time in the evening, rather than feeling wired later at night.

It’s important to get up at the same time in the morning, regardless of how tired you may feel, or whether you slept enough. This helps set your circadian rhythm, your body’s 24-hour internal clock, in a more regular pattern.

With your body clock in sync, soon you’ll find you wake up with much more energy and bounce into your day.

PUT AWAY DIGITAL DEVICES AT LEAST 30 MINUTES BEFORE SLEEP

Photo by Victoria Heath on Unsplash

In a world full of screens and devices, it’s so easy to get drawn into the wonderful world of cyber – text messaging, scrolling and YouTubing late into the night. But unfortunately, digital screens emit a blue light which can disrupt our body’s natural cycle. Blue light emissions mimic daylight and can make us more alert, when we should be winding down. This is a very unnatural situation for the body. If we think of the pre- electronic era, our ancestors were free of digital temptations, as such, and thus operated in a more natural sync with the rhythm of the day – rising with the sun and turning in at sundown. These days our bodies are fighting to function in a world full of bright screens and a myriad of devices at our fingertips.

The blue toned light from computers and phones affects the production of melatonin, a sleep-related hormone which helps to make us feel sleepy. A PhD student at the University of Haifa in Israel, Amit Shai Green, investigated the effects of blue light on sleep by recruiting 19 volunteers in a sleep study. He found that looking at screens at night cut someone’s sleep by about 16 minutes. It also made people wake up more often at night, disrupting sleep. (Source)

TRY DEEP YOGA BREATHING

If you want to wake up with more energy, taking some deep breaths first thing in the morning can really help.

While you’re lying in bed and every fibre of your being simply wants to fall back into slumber, instead of ripping yourself up, you can energise your body with long, deep breaths.

Many studies have shown that deep yogic style breath, or pranayama, has numerous health benefits. Recently breath work has been popularised by Wim Hof, or ‘the iceman’ a Dutch athlete who teaches a deep breathing method that involves taking a series of circular breaths (without pausing) and then holding the breath for a minute to two minutes. Many people report a whole range of benefits to this, including increased energy and alertness and ability to focus. (Check out his video here)

But you don’t have to be this enthusiastic.

You can start with a few simple deep breaths when you first wake. A great way to wake up your body and senses as you lay in bed is to start a series of deep, rhythmic breaths. Don’t rush this process. This works best when you breathe deeply into your stomach. Let your stomach expand like a balloon. Let it rise up to your chest, then letting it fall back down again. Do a round of about 10 deep breaths.

Feel the air fill your lungs and spread energy through your body.

Doing this forces oxygen into your cells which improves circulation, wakes up your brain and boosts your energy levels.

GET SUNLIGHT

One of the first things we should do upon waking is seek out sunlight.

Photo by A. L. on Unsplash

Again our circadian rhythms benefit greatly from sun exposure.

Why?

Light acts as a guide to our internal body clock by letting us know when we need to be alert and when we need to sleep. By starting your morning with sun, you’re waking up your body and getting it into sync with the natural cycle of the day.

The Sleep Foundation says; “exposing your body to the sun will not only help alert the brain and set you in motion, it will also help you sleep later on” (source link)

So, draw back your blinds as soon as you get up and let the light fill your room, or, even better – get out into the direct sunlight and bathe in the warmth.

HYDRATE

Photo by Ghislaine Guerin on Unsplash

Many of us wake with dry mouths and try to stagger through the morning, all the while forgetting that our bodies have just gone possibly up to 8 hours without hydration. Your first instinct is most likely to claw straight for the coffee pot. Most of us don’t even want to think or speak before we’ve downed at least a few mouthfuls of morning perk. But coffee is quite dehydrating and isn’t the best way to welcome our body into the day.

Instead, start by calmly drinking a full glass of water. This way your starting your day with natural, quality hydration.

You can always clutch your warm coffee mug in hand after. 😉

EAT A HIGH PROTEIN BREAKFAST

We all remember the old adage from our school days, but it’s true that the meal which ‘breaks our fast’ is the most important one. What we eat in the morning also sets the tone for our energy levels throughout the day. Granted, the breakfast menu will be different for everyone and needs to cater to your own personal constitution. But eating protein in the morning helps to increase your alertness by boosting your dopamine levels. Protein “helps your brain produce neurotransmitters called norepinephrine and dopamine, which give you energy and make you feel awake and alert” (source)

Good sources of protein for breakfast include Greek yogurt, cottage cheese, eggs, quinoa, fish (tuna or smoked salmon) and oats. It’s also best to avoid sugar and processed foods in the morning because this will immediately spike your blood sugar levels and start to sap your energy before the day has even got going.

So, with a few simple evening and morning habits your morning doesn’t have to be something to dread. You can be bounding into your day, super bright and musical (or sporty) much to the chagrin of your sluggish neighbours.

Resources: https://www.sleepfoundation.org/

Nick Dale

The post How To Wake Up With More Energy appeared first on SA Shark.

The Healing Benefits of Water For Arthritis

Nick Dale — Fri, 27 Mar 2020 23:42:06 +0000

Water.

That trusty, plain ol’ transparent liquid that sits beside our morning coffee with a frown on its face, demanding we get our daily quota.

For many, water is like that nagging old aunt telling us to stay home and get an early night rather than hit the dance floor and show off our fabulous dance moves!

We’ve all been told about the many health benefits of H2O and that we need to drink 8 glasses a day.

And the truth is, water really is your best friend when it comes to treating your arthritis symptoms.

Nutritionist Dr Sarah Brewer says keeping hydrated is a “golden rule” for arthritis. “[One of my] golden rules is to drink two to three litres of fluids per day, including water, soups, tea, juices. “[It] maintains good hydration and flow of nutrients to your joints.” [Source link 1]

Since water is so full of purifying qualities and so easily within reach, it should be at the top of your list.

Photo by KOBU Agency on Unsplash

HOW DOES WATER HELP?

Water has many benefits including keeping a healthy digestive system, prevention of kidney disease, controlling our blood pressure and maintaining healthy looking skin.

Not so well known is that water helps support joint pain relief.

Some forms of arthritis, such as osteoarthritis, are caused by a reduction in the cartilage tissue between our bones. Cartilage is a “firm but flexible connective tissue in your joints” [Source 2]. This articular cartilage functions as a low friction and wear resistant tissue and 60% of it is made from water. (Think of it like the silky smooth oil you put in your car to keep it running.)

When our bodies lack water, naturally the cartilage in our joints are not being supported to do their job.

According to an article by Dr. Fereydoon Batmangheldij M.D called “Your Body’s Many Cries for Water” [3] a dehydrated joint increases inflammation because it needs to “get some form of fluid circulation from the capsule of the joint, hence the swelling and tenderness in the joint capsule”. Since water is not freely available, the joint takes its lubrication from inside the joint itself, hence causing inflammation.

Inflammation in your joints leads to that nagging dull ache you feel in your bones.

Drinking water may not cure your joint pain, but you can support the cartilage surfaces of your bones by boosting your acqua intake.

NOT JUST ANY WATER

Photo by Kate Joie on Unsplash

While tap water is deemed safe to drink by the World Health Organisation, and is certainly a cheap and accessible option, it is not necessarily the healthiest source for your hydration.

Why?

Many nutrionisits claim that the fluoride in water (Australia flouridates its tap water for dental health reasons) does not actually provide much benefit to our teeth and in fact could be linked to several adverse health outcomes. According to naturopath Tania Flack at 180nutrition.com.au, the fluoride that runs through our taps is not a naturally occuring calcium fluoride but is actually hydroflurosilicic acid. This is an unpurified substance that likely contains heavy metals which can have long term negative impacts on our health.

Unlike the water found in springs and mountain streams which is rich in naturally-occuring minerals, tap water is treated with a large number of chemicals to kill bacteria and not to mention the chlorine and other toxins it collects as it runs through the mains supply.

Water from the good ol squeaky tap in your kitchen also has a hardness to it which isn’t so friendly on your stomach.

Have I turned you off tap water enough now?

So what should I drink then??

FILTERED WATER

A cheap and efficient way to turn your tap water into a more consumption friendly liquid is to have a filter installed.

A filter takes out all the dirties and nasties you really don’t want to be digesting and gives you peace of mind while you sip your daily H2O quota.

If installing a filter seems like too much of a hassle, you can now buy a filter jug from companies like BRITA.

An added bonus is that water filters are known to “reduce the risk of gastrointestinal disease by more than 80 percent by removing cryptosporidium, e-coli and giardia from drinking water. [Source 4]

ALKALINE WATER

Alkaline water has soared in popularity in recent years. You’ve probably noticed the fancy slim looking alkaline water bottles lined up in the water section of your local supermarket.

But this isn’t just a fancy new sales gimmick, alkaline water has real benefits to your overall health.

The science behind this is that the water is engineered to have a higher pH level than tap or regular bottled water.

Why is a high pH level helpful?

A pH level is a measurement of how acidic or alkaline something is.

According to healthline.com, a pH value ranges from 0 – 14:

Acidic: 0.0 – 6.9
Neutral: 7.0
Alkaline (or basic): 7.1 – 14.0

There is a lot more to this, but in general when your body falls below neutral into an acidic state, it puts you at a greater risk of contracting disease or chronic illness, gaining weight, and experiencing pain and inflammation (joint pain and arthritis).

You can achieve a more alkaline state by eating more alkaline-forming foods such as fruits, vegetables, nuts and seeds and loads of greens! Likewise you can avoid an acidic state in your body by reducing foods such as grains, beans, meat and dairy products – and coffee (that’s a tough one I know).

Another way to do it is by drinking more alkaline water. This is particularly helpful if you are an athlete or like to do regular high energy cardio workouts such as sprinting. When you put your body under cardiorespiratory stress you build up lactic acid. A study has shown that drinking alkalized water may help reduce this lactic acid buildup and help with the fatigue caused by intense exercise. The mineral supplementation present in alkaline water can especially help with this if you have deficiencies such as a lack of magnesium. [Source 5]

DON’T JUST DRINK IT, SWIM IN IT

Photo by Efe Kurnaz on Unsplash

The wonders of water and how it can help your body extend beyond simply drinking it.

Exercising in water can be very effective in managing joint pain.

For many people with chronic arthritis, walking, running or regular workouts start to become just too painful and difficult. A far more effective way to keep your body moving and flexing those joints is to get in a pool, preferably a heated pool.

Known as hydrotherapy, water exercise is a soothing and gentle way for people with arthritis to build strength, relax sore muscles and relieve stiff joints. If you stand in chest deep water, your legs are given a break as the pressure is taken off a third of your body weight. If you have stiff and aching knees, back and hips, you will find it much more comfortable and easier to move in water than on land.

You don’t need to be a swimmer to gain the benefits of water exercise. There are all kinds of hydrotherapy style exercises you can do. Even simply walking through waist high water is a great way to move your joints easily and gain strength. Options range from private one-on-one sessions with a physiotherapist (if water exercise is new for you) to water aerobics classes in groups.

If you don’t already do it, find a pool you can slip into on a regular basis and let the healing powers of water soothe your joints and make you feel alive again!

So, there is a lot more to nature’s transparent liquid than we think.

Treat your joint pain holistically by embracing the powers of healthy, healing water.

Main Image by Aaron Burden on Unsplash

Other sources:

3. Special report: “Your Body’s Many Cries For Water” by Dr. Fereydoon Batmanghelidj, M.D.

waterforhealth.co.uk

byronbaydetoxretreats.com.au

Nick Dale

The post The Healing Benefits of Water For Arthritis appeared first on SA Shark.

10 Foods to Soothe Your Arthritis

Nick Dale — Mon, 09 Mar 2020 23:42:55 +0000

You visit your local GP regularly. You take your medication. But what else can you do to ease your arthritic pain and free up your stiff joints?

While there is no diet that can cure arthritis completely, there are certain foods that if consumed regularly, can help improve your flexibility and ease your symptoms.

At South Australian Shark Cartilage, we are all about finding natural alternatives that are both effective and healthy at the same time.

Here are 10 foods with specific properties to help ease arthritis pain and improve flexibility.

1. OILY FISH

If you like fish, you’ll be happy to know that the oily variety (such as salmon, mackerel and sardines) are full of omega—3 fats. And why is this important? According to Arthritis Australia; “Studies show that eating foods rich in omega-3 fats can help reduce inflammation, particularly in rheumatoid arthritis”. (Footer Link #1)

Since inflammation is known as the leading cause of arthritis, it’s worth making oily fish dishes a regular part of your diet. Embrace those tasty and healthy salmon salads or even start your day with fish with some makerel or sardines on toast for breakfast.

2. NUTS AND SEEDS

Another fantastic source of anti-inflammatory omega-3 fatty acids are nuts and seeds. The Arthritis Foundation says; “Some nuts are rich in magnesium, l-arginine and vitamin E, which may also play a role in keeping inflammation under control.” *

Should I devour just any old nut? You may ask. Moore from the Arthritis Foundation says “Ideally, you should reach for raw, unsalted nuts”. Some of the best to include in your diet are walnuts, peanuts and almonds.

3. AVOCADO

Now who doesn’t love the wonderfully versatile fruit (yes!) that is avocado? And if you’re vegan, avocados are a great alternative to fish because they are another rich source of omega-3.

In fact, avocados also contact Vitamins E, C , zinc and Selenium. According to AvasunHealth, “Studies have shown that diets rich in these vitamins and minerals have positive effects on arthritis complications, such as pain, stiffness and inflammation.” (Footer Link #2)

They are so full of nutrients that adding them to your weekly shopping list should be a no-brainer.

4. OLIVE OIL

When the Mediterraneans stumbled on the wonder of the olive and its oil, we really have never looked back.

This versatile and much loved oil is so full of health benefits it’ll leave you breathless. Most importantly it has strong anti-inflammatory properties which is just what you need to lubricate your joints and ease your pain. The oil of the olive contains a particular antioxidant called oleocanthal which has been shown to work similarly to the anti-inflammatory drug, ibuprofen. (study link)

Some scientists claim that the oleocanthal in 3.4 tablespoons of extra virgin olive oil has a similar effect as 10% of the adult dosage of ibuprofen. (study link)

So take an olive leaf out of the Greek’s books and make olive oil a part of your daily diet – throw it in your smoothies, mix it in your avocado mash or douse it over your sourdough toast.

5. DAIRY (YOGURT)

There are varying opinions about including dairy in your diet and whether or not it is beneficial. It all comes down to the individual and how you respond to various dairy products. Of course for those who are lactose intolerant, dairy isn’t an option, but if you’re wondering if dairy is worth adding to your menu, the Arthritis Foundation states that yogurt could help decrease inflammation. “Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says.

Yogurt’s claim to glory is its probitiocs which provide anti-inflammatory power according nutrition researchers.

6. BROCCOLI

Just take a look at a head of broccoli and you feel healthy! But this vibrant green vegetable isn’t just a pretty face. It contains a compound called sulforaphane “which researchers have found could help prevent or slow the progression of osteoarthritis (OA).” (Footer Link #3)

In fact, the nutritional density of broccoli is so powerful that clinical trials are currently underway to test the benefits of eating the vegetable on joint function and pain associated with osteoarthritis. “The participants will eat (broccoli) soup once-a-day, for 4 days-a-week for 3 months.” to test the effects of sulforaphane (SFN) levels on pain and function. Researchers hope that a positive result will provide a better alternative to invasive surgery.

Stock up on your broccoli dosage with a tasty spinach and broccoli soup. Yum!

7. BONE BROTH

Bone broths have become a trendy and popular addition to the health nut’s diet of late, but real bone broth (not store-bought soup stock) is full of dozens of different nutrients including amino acids, collagen, gelatin and trace minerals.

Simmering the parts of an animal that can’t be eaten directly such as bones and marrow, tendons and ligaments over a few days was how our ancestors made the most of the beast and all its nutrients.

But how does it help with arthritis and joint pain?

The collagen released while stewing the bones in the broth helps to restore the cartilage in our joints which degrade as we age. Nutritionist Dr. Josh Axe highly recommends consuming bone broths to protect joints due to the collagen constituents of the broth as well as it being a rich source of gelatin. Gelatin provides a lubricant between bones that “helps them “glide” without friction.” (Footer Link #4)

Like shark cartilage, bone broths also contain chondroitin sulfate and glucosamine – two important compounds which help to reduce inflammation and arthritis.

Sipping on a cup of warm bone broth (both chicken and beef are beneficial) is an excellent new habit to add to your health routine. You’ll not only be healing your gut and boosting your immune system, but also reducing inflammation and easing arthritic pain.

8. GARLIC

Garlic has been known as a fantastic defense against colds and flus and an immune system booster for a long time.

But you may not know that this faithful little spice contains an anti-inflammatory compound called diallyl disulfide which limits the effects of pro-inflammatory cytokines. Garlic makes the Arthritis Foundation’s list of best spices for Arthritis; “garlic can help fight inflammation and may even help prevent cartilage damage from arthritis.” (Footer Link #5)

This is a great excuse to keep adding garlic to your meals as much as possible, sprinkling it raw over your salads or even eating a whole clove each morning.

9. TURMERIC

Turmeric is now showing up everywhere as a trendy addition to your usual snack/meal/biscuit/smoothie – heck, why have an ordinary old coffee when you can have a turmeric latte?!

So why the popularity? Turmeric doesn’t just add a dashing yellow colour to your favourite smoothie, it is a spice full of powerful healing properties.

What’s most important for your arthritis is that turmeric contains curcumin which targets inflammatory cells and blocks certain enzymes that lead to inflammation.

Adding turmeric to your cooking is definitely worthwhile, but throwing it in smoothies and muffins will not give you the anti-inflammatory benefits you need. Turmeric only contains 2 to 9 per cent of curcumin so it’s best to supplements for a more efficient gain. Dr. Horwtiz from the University of Arizona College of Medicine says to look for turmeric supplements that say “standardized to 95% curcuminoids”. (Footer Link #6)

TIP: Make sure your turmeric contains ‘piperine’ or black pepper extract. The pepper combined with curcumin increases its bioavailability by 2,000 percent.

NOTE: The supplement may interact with some prescription medications and can possibly aggravate gall stone disease, advises Dr. Horwitz. Check with your doctor about dosage and if it’s a safe option.

10. GINGER

And we save one of the best for last!

This feisty spice is considered one of the best foods to combat arthritis symptoms. Like garlic and turmeric, it is also contains anti-inflammatory properties and it’s a great anti-oxidant too.

According to arthritis-health.com, ginger is very helpful in relieving pain and improving function for all types of arthritis, including rheumatoid arthritis and osteoarthritis. If you like scientific proof, 5 studies found that “those with osteoarthritis who took ginger had a 30% decrease in pain and a 22% reduction in disability, compared with control groups.” (Footer Link #7)

The chemicals in ginger that block inflammation pathways in the body are gingerol and shogaol.

TIP: Ginger is best used in its fresh form. An excellent way to get your ginger fix is by boiling it in a tea. Use a one-to-two inch piece of ginger and boil it for 30 to 60 minutes. *

—-

While it’s important to seek medical advice for treating your arthritis and often prescription medications are necessary, it’s very clear that our ever-loving Mother Earth has provided us with an abundance of wonderful healing foods. So, there are foods out there to help soothe your arthritis. Try them!

Try adding these colourful foods to your plate and watch your body love you for it.

Sources

Nick Dale

The post 10 Foods to Soothe Your Arthritis appeared first on SA Shark.

5 Things To Do In The Morning To Ease Joint Pain

Nick Dale — Sun, 23 Feb 2020 23:44:27 +0000

You know that feeling? It’s not a good one!

Your eyes crack open as the morning light streams over the bed sheets.

You take a big raspy breath in and your mouth feels like you’ve just swallowed a dry sponge. You smack your lips together and decide it’s time to move your body.

That’s when you’re reminded that your joints really would prefer not to move at all.

“Can’t we just stay here a little longer?” they plead.

You take a chance and venture a bend of the elbow, a knee. It really does feel like you’re being punished simply for waking up!

Your whole body aches and the thought of actually getting out of bed seems like something that would earn you an Olympic medal.

There has to be another way.

It doesn’t have to always be like this. There are many ways to improve your joint flexibility that you can do daily, by yourself and without shelling out loads of money on medication and therapy.

Here are 5 simple things you can do each morning to ease your joint pain and make improvements to your flexibility.

1. DO MORNING STRETCHES IN BED.

Okay, you might be groaning at the thought of this, but there are immense benefits to doing regular stretches before you start your day. You can go from the agonising trepidation of actually moving your body in the morning to waking with ease.

Keep it simple and regular. Simple and regular is the key.

Four morning stretches you can do in bed for arthritis.

Full body stretch
Side stretch
Knees to chest
Spinal twist

_____________________________

FULL BODY STRETCH

Ease yourself into it with gentle neck stretches.

Lower your left ear toward your left shoulder and feel the stretch across your neck. Repeat on the right side and continue a few times.

Stretch your legs out, pointing your toes toward the end of your bed. Don’t strain yourself. Just feel into the stretch and enjoy it.

Point your toes down and up and repeat a few times.

Then do some ankle stretches by rolling your feet around in circles.

Now you can move your full body.

SIDE STRETCH

Stretch down through your legs again and raise your arms over your head.

Take a big deep breath and gently bend your body toward the right. Bend your legs and arms toward the right, like a banana shape.

Feel the stretch along your left side body.

Repeat this on the other side.

KNEES TO CHEST

Lying on your back now, take one knee and raise it up toward your chest. Hold it in position with your arms or hands.

Breathe into this stretch and feel it across your lower back.

Lower your leg down and repeat on the other side by pulling your other knee up to your chest.

If it feels comfortable, you can pull both of your knees up to your chest for a nice full stretch of the back and shoulders.

SPINAL TWIST

Finally, the spinal twist. This pose is not only good for your spinal flexibility and hip joints, but it calms and centres your nervous system too. Perfect way to start the day!

Lying on your back, simply raise one knee to your stomach and gently roll to one side. You do not have to raise your knee all the way, just work within your range. Stretch your other leg down the bed and turn your head

towards your outstretched arm.

Breathe. Relax into the stretch. You should feel it across your lower back.

Then repeat on the other side. Don’t rush this stretch. Take your time with it.

2. DRINK WATER

This may seem arbitrary, but if there’s only one drink you go for on in the morning, it should be water. And yes, before your morning coffee!

Often as the day begins, we jump out of bed and into action or reach straight for our caffeine fix – revive me! But we forget that we have just gone possibly up to 10 hours without hydration.

Drinking a full glass of water in the morning will gently wake up your system and prepare your organs for the action ahead.

The hydration is vital for flushing out toxins and thus helping fight inflammation which can cause joint stiffness, osteoarthritis and a whole range of other diseases.

Tip: Add a squeeze of half a lemon to your water to alkalise the body and boost your immune system with natural vitamin C.

3. EAT BERRIES FOR BREAKFAST

Berries have wonderful anti-inflammatory properties and what better way to start your day and love yourself up with a bowl full of colourful antioxidant-filled berries.

Tart cherries, strawberries and red raspberries are reported to be the most effective for arthritis because they contain a flavonoid called anthocyanin. These flavonoids are plant metabolites and are full of antioxidant and anti-inflammatory qualities which are just what your stiff, aching joints are craving.

If you want more proof, the berries get the Arthritis Foundation’s seal of approval;

* “Many berries are loaded with antioxidants, ascorbic acid (a form of vita-min C) and anthocyanins and carotenoids, which give soft berries their deep colours.“

“These compounds help rid the body of free radicals that promote inflammation.”

4. EASE PAIN WITH A HOT SHOWER

One of the first things you should do in the morning, before anything else, is jump in a nice hot steamy shower. Kill those nagging aches and pains quickly by soothing your joints with warm water.

Stay in the shower for a little longer and let the water ease your stiffness and limber up your body.

Starting the day with a warm shower will increase your range of motion for exercise and movement. It’s a great way to prepare yourself physically for the day ahead, rather than groaning your way through the morning.

5. TAKE A MORNING WALK

Before you take on the responsibilities of the day, take some time for yourself and go for a short morning walk. Ideally aim for around 30 minutes to get the most benefits but even a regular 10 minute walk can make a difference to your joints and overall health.

According to the Arthritis Foundation, walking is one of the most important things you can do for your aching joints. Of course there are a whole range of health benefits to a regular walking routine such as heart health and keeping your bones strong, but walking each day can help you lose or maintain a proper weight which lessens stress on joints and improves the symptoms of arthritis.

Consistency is key. So start with 10 minutes, even if it’s just a stroll around your block! Then you can add more time to your morning constitution.

Before you know it, it’ll come as naturally as brushing your teeth each day.

Ease your joint pain with these 5 simple routines and start waking up with a glorious stretch rather than a creak and crack.

The road to improved health starts with simple, daily habits such as these.

Just start small and give yourself the time to feel better.

Written by Nick Dale

*The Arthritis Foundation (https://www.arthritisfoundationasia.com/best-foods-for-arthritis.html)

Nick Dale

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