Arthritis Foundation, Processed Foods, Joint Pain, Joint Pain, Sheknows

Arthritis Foundation, Processed Foods

The 5 Best Foods to Eat to Help Relieve Your Joint Pain

A diet 'rich in fruits, vegetables, fish, nuts and beans but low in processed foods and saturated fat” is ideal for managing joint pain.

11/4/2021 4:22:00 PM

A diet 'rich in fruits, vegetables, fish, nuts and beans but low in processed foods and saturated fat” is ideal for managing joint pain .

Millions of women deal with chronic or sporadic joint pain , and if you’re one of them, you know how uncomfortable it can be. Whether it’s the result of arthritis, an injury, or overextending yourself at work or the gym, it can make even the most simple tasks uncomfortable. Depending on the severity of your pain, […]

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38 minutes agoThis One Diet Can Help You Live Longer, Says American Heart AssociationIt can be tempting to feel like it's too late to get in shape.Middle-aged adults who were never self-proclaimed "health nuts" from the start may feel like the time for major lifestyle changes has passed. However, new research from the American Health Association (AHA) suggests that this point in life might be the perfect time to create a healthy meal plan and pick up a new gym routine.Using data from the Framingham Heart Study published in the Journal of the American Heart Association, the new study revealed that eating healthy and exercising regularly in your midlife may be significant for maintaining your heart health in your golden years. (Related: The 7 Healthiest Foods to Eat Right Now).Specifically, the research found that adopting these two lifestyle habits midlife can lower your chances of metabolic syndrome, a group of harmful conditions that can increase your risk of heart disease, diabetes, stroke, and other serious heart conditions. The question is, what should you be eating if you want to protect your heart?"I would recommend eating just a wide variety of fruits and vegetables," Penny Kris-Etherton, PhD, RDN, AHA volunteer expert, and former chair of the AHA's Council on Lifestyle and Cardiometabolic Health, told Eat This, Not That! in an interview. "But, you know, [you] have to eat other things as well…whole grains, nuts, and seeds."Dr. Kris-Etherton also recommends focusing on including other plant-based foods into your diet like nut and seed butter varieties, such as almond butter and sunflower seed butter. Without a doubt, it's much easier to follow a healthy plant-based diet when you're cooking at home. If you're dining at a restaurant, it can be a bit more challenging to find healthy foods on the menu that aren't doused in salty seasonings and sugary sauces.However, Kris-Etherton reassures that it's possible. "A lot of restaurants now are featuring some of the ancient grains on their menus, and one, in particular, is quinoa," she says. "And that would be a really good side dish or a main dish, along with lean protein foods and fruits and vegetables."Of course, diet is just one piece of the puzzle. It's also key to get plenty of exercise and to keep your workouts varied."People need both aerobic exercise and strength training," said Dr. Kris-Etherton. "And so people should exercise at least 150 minutes per week, and that should be of moderate physical activity, so get out there and walk. Then, don't forget the strength training twice per week."She noted that while the association has not issued any guidelines regarding how long you should spend on strength training, it should be a key part of your exercise routine.For more tips on what to eat to keep your heart healthy for as long as possible, be sure to check out These Are the Two Best Diets For Heart Health, According to Doctors.

an hour agoSimple Tricks to Avoid a "Deadly" Heart Attack, Say Doctors NowRight now, the coronavirus is the #1 health concern in the land, but keeping your heart healthy should also remain paramount: Heart disease remains the #1 cause of death in America, according to the CDC, with 655,381 dying from it yearly. And since COVID-19 can cause heart problems, it makes sense to make sure your ticker is ticking properly. "Even if we feel healthy now, the point of this is to avoid a heart attack in the next 10 to 20 years," says cardiologist Tarak Rambhatla, MD, about the importance of yearly physicals to suss out potential issues. "If we have underlying cardiac risk factors that we don't realize, those can progress to real disease in 10-15 years," he says. "If you at least know those numbers, it will give you a good framework for identifying risk factors [for heart attacks and disease]." Read on—and to ensure your health and the health of others, don't miss these Signs Your Illness is Actually Coronavirus in Disguise. 1 Get Your Flu Shot Flu? And heart health? What's the connection? This: Adults over 65 are more likely to experience fatal flu complications, including heart attacks. That's why cardiologists like Allen J. Taylor, MD, Chair of Cardiology at the MedStar Heart and Vascular Institute, get flu shots every year. "Many individuals are unaware that their risk of a heart attack increases by up to 10 times in the days and weeks after an acute flu infection," he says. A flu shot can also ensure you don't get the flu on top of coronavirus, a potentially deadly double-threat. 2 Moderate Your Stress Levels "Stress hormones can cause an increase in cortisol which causes an increase in visceral fat (fat around your organs) which directly impacts heart health," says Andrea Paul, MD. Stress can increase adrenaline, a hormone that kicks in your "fight or flight" response—and increases your heart rate and blood pressure. Keeping those numbers elevated creates an inflammatory response in the body, which in turn can cause heart issues, including heart disease and even heart attacks. 3 Unglue Yourself From Your Phone Cardiologists—like most of us—are glued to their phones. While they have to be available for work reasons, they also know the value in shutting down.And they're right: A recent study by the American Psychological Association found that "constant checkers"—or people who are always looking at social media, email, and other apps on their smartphones—are more stressed than those who aren't. "Take a holiday from your smart devices on the weekend," recommends Nieca Goldberg, MD, a cardiologist and American Heart Association volunteer expert. "Choose a weekend day to take a break." 4 Avoid Toxins "Chemicals in processed foods, pesticides, alcohol, nicotine, recreational drugs, and sweeteners all put strain on the cardiovascular system," says Shae Leonard, a licensed Physician Assistant and functional medicine clinician. "This causes oxidative stress leading to vessel damage, deposit buildup, and cardiovascular disease." 5 Pay Attention to Your Blood Sugar "Increased blood sugar is where it starts (leads to oxidative damage to arteries, endothelial dysfunction, hypertension, and eventually plague and cholesterol buildup/blockages," says Leonard. "Get lab work done regularly to strive for optimal levels not just 'normal' or 'within normal limits'; this is not optimal." 6 Get a Good Night's Sleep "Always allow enough time to sleep 8 – 9 hours each night," says Dr. Beverly Yates. "Create and maintain a healthy sleep schedule. Go to sleep at the same time each night and awaken at the same time each morning." 7 Push Away From the Table "Pay attention to whether you are hungry when you eat. Pause frequently when eating so that your body has time to notice whether you are full," says Dr. Poston. "Keep track of your eating habits to see if you are eating out of boredom or to ease stress." 8 Exercise "Any amount of exercise is better than none at all," says Leann Poston, MD. "Set a goal whether it is steps per day, climbing stairs, or just participating more in any activity that gives you pleasure and requires movement." "The best exercise for your heart is the exercise you will actually do," says Dr. Yates. "Consistency matters." 9 Drink Coffee Worried that your morning cup—or three—of joe will hurt your heart? Don't be. "Fortunately, coffee is still OK and even somewhat protective for heart disease and diabetes," says Richard Collins, MD, a cardiologist based in Littleton, Colorado.A recent study conducted by researchers at Queen Mary University of London found that even drinking as many as 25 cups of coffee a day won't impact your heart. While most of us don't drink that much, another study by German researchers found that drinking four cups can help endothelial cells—or cells that line the inside of blood vessels—function better, which in turn can help the heart pump blood more effectively. 10 Don't Forget About Your Vitamins "The most important dietary stress leading to heart disease is a deficiency of B12 and folate. A deficit in either of these causes an increase in the cellular waste product homocysteine," says Sheldon Zablow, MD. "As this toxin increases, it causes inflammation of the endothelial cells lining the blood vessels in the heart and it increases the thickness of the blood. This combination causes an increase in blood clots which leads to heart disease and strokes."RELATED: What Taking a Multivitamin Every Day Does To Your Body 11 Limit Sodium While the American Heart Association recommends 2,300 mg of sodium a day maximum, the average adult consumes more than 3,400 mg. This can spell trouble for your health because sodium is one of the leading contributors to high blood pressure, one of the risk factors for heart disease and heart attacks.Avoid those risks by limiting added salt as much as possible."For packaged foods, the nutrition fact panel may be useful in identifying lower sodium products, and for menu items, diners can request sodium content information," said the study's lead researcher, Lisa J. Harnack, Dr.PH., professor at the University of Minnesota in Minneapolis. "Also, if you frequently add salt to food at the table or in home food preparation, consider using less." 12 Don't Smoke "Over time, smoking contributes to atherosclerosis (plaque buildup in arteries) and increases your risk of having and dying from heart disease, heart failure, or a heart attack," says The NIH. "Compared with nonsmokers, people who smoke are more likely to have heart disease and suffer from a heart attack."RELATED: The Easiest Way to Avoid a Heart Attack, Say Doctors 13 Avoid Heavy Alcohol Drinking While a few drinks can be good for heart health, such as raising your "good" (HDL) cholesterol levels, if you don't already drink, your heart shouldn't be a reason to start. "Regular or high alcohol use can hurt your heart and lead to diseases of the heart muscle, called cardiomyopathy," says WebMD. "Drinking alcohol regularly also can raise your blood pressure." 14 Invest in Self Care "My best advice to myself, friends/family and patients is to take a hard stance on 20-30 minutes of self-care which can take the form of meditation or relaxation other than screen time," says Sonal Chandra, MD. "This self-work takes precedence over any other work—the rest can wait!" So follow those fundamental mitigation measures for your heart, and to ensure your health and the health of others, don't miss these 35 Places You're Most Likely to Catch COVID.

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