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Arthritis? no problem

Arthritis can be incredibly painful and put a real damper on your daily activities. While there are certainly over the counter options, there are also ways to fight the inflammation naturally.

Fatty fish varieties such as salmon, mackerel, sardines and trout are high in omega-3 fatty acids, which have been shown to have potent anti-inflammatory effects.

Garlic: in some test-tube studies, garlic and its components have been shown to have cancer-fighting properties. They also contain compounds that may lower the risk of heart disease and dementia. Additionally, garlic has been shown to have an anti-inflammatory effect that may help decrease symptoms of arthritis.

Ginger: besides adding a burst of flavour to teas, soups and sweets, ginger may also help ease the symptoms of arthritis. A 2001 study assessed the effects of ginger extract in 261 patients with osteoarthritis of the knee. After six weeks, 63% of participants experienced improvements in knee pain.

Broccoli: one study that looked at the diets of 1,005 women found that the intake of cruciferous vegetables like broccoli was associated with decreased levels of inflammatory markers. Broccoli also contains important components that could help reduce symptoms of arthritis.

Walnuts are nutrient-dense and loaded with compounds that may help reduce the inflammation associated with joint disease. One analysis of 13 studies showed that eating walnuts was associated with reduced markers of inflammation. Walnuts are especially high in omega 3 fatty acids, which have been shown to decrease the symptoms of arthritis.

Berries: in one study of 38,176 women, those who ate at least two servings of strawberries per week were 14% less likely to have an elevated level of inflammatory markers in the blood. Additionally, berries are rich in quercetin and rutin, two plant compounds that boast a huge number of benefits for your health.

Spinach: leafy greens like spinach are full of nutrients, and some of their components may actually be able to help decrease inflammation caused by arthritis. Several studies have found that a higher intake of fruits and vegetables is linked to lower levels of inflammation. Spinach, in particular, contains plenty of antioxidants as well as plant compounds that can relieve inflammation and help fight disease.

Grapes (seeded/non-GMO): In one study, 24 men were given either a concentrated grape powder that was equivalent to about 1.5 cups (252 grams) of fresh grapes, or a placebo daily for three weeks. The grape powder effectively decreased levels of inflammatory markers in the blood.

Cherry juice is an increasingly popular beverage derived from the fruit of the Prunus cerasus tree. This potent juice offers a wide array of nutrients and health benefits, and may even help reduce the symptoms of arthritis. In one study, 58 participants received either two 8-ounce (237-ml) bottles of cherry juice or a placebo every day for six weeks.

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