Arthritis and Food: The Missing Link

 That bone you fractured as a teenager healed well but decades later you may notice some inflammation and stiffness there. Those achy knee joints, tendinitis and stiffness in the mornings are probable signs of arthritis but did you know the foods we eat can help or hinder it? 

I can personally attest to the amazing benefits of Fish Oil on my own body. A few weeks after stopping my daily Complete Omega supplement, my knees and elbow joints began aching. Noticeably. Every day. When I restarted it, all of it disappeared. It is a well studied fact that fish oil, especially Omega 3 fatty acids, reduces inflammation in the body reducing pain and joint stiffness. Vitamin D3 has also shown to reduce the effects of arthritis. Did you know Vitamin D is considered a hormone?

A daily supplement is a great idea if approved by your doctor. Some medical conditions contraindicate it so please check with a medical professional first.

Fatty fish, Olive oil, Walnuts, Cruciferous Vegetables, Tart Cherry Juice, Ginger and Berries, among others, all help lower inflammation in the body. Studies are finding a strong correlation between chronic inflammation and many diseases, including cancer.

Foods to avoid and known to increase inflammation? 

Limit these foods: Red and processed Meat, Oils high in Omega 6 such as corn, sunflower, soy. Sugar and refined simple carbs, Fried foods, alcohol. I would add to this list any foods you are personally either allergic to or intolerant to.

An easy way to adhere to an arthritis friendly diet is the Mediterranean Diet. 

BTW, my 9 year old Australian Shepherd takes a daily Complete Omega pill! They are expensive but recommended by my vet. So...after a couple of years of having her on these I thought, why am I not taking them too? Aren't I worth it? My dog lives better than I do LOL

I recently had a Personal Training client mention he was stiff and sore from working out so I had him add Fish Oil to his daily diet. He told me within a couple of weeks he could feel the difference! Much better than taking NSAIDS or prescription anti-inflammatory pills right?

                                                                                            

New Study Expands on Link Between Caffeine & Exercise Benefits

First off, only add caffeine to your routine if your health allows it. I began drinking 2 cups of Joe on the mornings I perform cardio exercise. I usually drink green tea but caffeine increases your metabolism allowing the body to burn more calories during and after exercise. This study expands on that and shows afternoon exercise actually conferred MORE benefits than morning workouts. That said, I cannot tolerate caffeine in the afternoon as it interrupts my sleep. And sleep is paramount for recovery, physical and mental.

I did notice I burn more calories, thanks to my handy Fitbit, when I added coffee on those days. It's something to consider doing if you can.

Here is Link to Study:

Caffeine & Exercise Burn More Calories 

2021 Health Goals Off the Rails? Hit Reset

 

Gyms are starting to reopen around the country but did you know that at least 70% of weight loss comes from a healthy diet NOT exercise? That's right, exercise is awesome for heart and lung conditioning and sure it burns calories but you can't exercise your way out of a bad diet.

As a certified Personal Trainer and Nutritionist thru ISSA, I am sharing 5 easy tips to help you reset your 2021 Health goals.

1. Write down your health goals(yes, with a pen). Be specific. For example, I want to lose 20 lbs is not specific. What steps are you going to take to get there? Time frame? Be realistic. It takes a deficit of 500 calories a day to lose one pound a week. 

2. Keep a food journal ( I saw the eye roll). There are free apps like My Fitness Pal that make this super easy to do. MFP will even help you set a weight goal and will log your exercise calories in for you. You can set your macro nutrient percentages of protein, carbohydrates and fat in here as well. A food journal keeps you accountable. We underestimate how many calories we eat. Log every single thing you eat and caloric drinks. 

3. Find out what your BMI (Body Mass Index) and what your RMR (Resting Metabolic Rate) are. There are plenty of free online calculators to help you with this. Your goal is to get your BMI to a healthy level and your RMR tells you how many calories your body burns daily just to stay alive! If you can, find out what your body fat and lean mass percentages are so you can see your progress as you lose weight.

4. Plan an exercise program if you don't already have one. Most gyms have personal trainers that will give you a monthly exercise routine or you can hire me to make one for you. You will want a mix of resistance/strength training, aerobic activity, stretching and balance exercises. In your aerobic/cardio exercise consider adding one HIIT (High Intensity Interval Training). It's only 20 minutes long and an important component to fitness. Consider investing in a fitness smart watch like Fitbit or a cellphone health app to help you keep track of your exercise and calories burned.

5. Last but not least, Be Kind to Yourself!! There will be setbacks, focus on the long term. Every action, every step you take towards your goals no matter how small, COUNT. Use positive reinforcement, speak kindly to yourself and surround yourself with a tribe that will help you with your journey.

You are making a lifelong change, after all.  If you don't take care of your body, where are you going to live?

Finding Gratitude and Thankfulness can be challenging this year, but there is always something or someone to be grateful for. The following Meditation by Sally Kempton is a beautiful exercise for the season. Peace and Light!

Thanksgiving Meditation