Before we know it, it will be 4th of July. Time is flying by. I was cleaning up some old notes and magazine clippings, as I often do. I found this interesting article I had cut our from the Arthritis Today magazine. I had it for a while. At the time I cut it out, I had no issues with pain. It was my mom who had knee and back pain. She constantly complained about her sciatica pain. Well, guess what! I now find myself complaining about back and sciatica pain. Anyway, this article had some very helpful tips, worth mentioning. The title of the article is "27 secrects to help you transform your life and help you feel your best". I picked 10 of them to share with you.
- In a study, people who ate about an ounce (18 halves) of walnuts a day experienced a lower blood-pressure response to a high-stress situation than people who didn't eat the nuts! (Now I know why Galen is so calm, he eats walnuts daily!!). Walnuts are rich in inflammation-fighting omega-3 fatty acids. I don't know if you are aware, but our diets are high in Omega-6 fatty acids, and low in Omega-3 fatty acids, so it is important we eat foods with high Omega-3. Salmon and other fish for example are very high in Omega-3 also.
- Eat more beans. Beans are packed with protein, fiber and antioxidants, and are practically fat-free. They have the power to prevent muscle shrinkage, help keep your muscles stronger and your joints moving freely. Age and inactivity cause muscle shrinkage, whether we like it or not. Red beans, small kidney beans and pinto beans rank among the top antioxidant foods. (There again, Galen scores very high...he loves beans. If I let him, he would have them every day. Hmmm maybe I should).
- To heal a wound faster-whether from a scraped knee or surgical cut-reach for pumpkin seeds. The high zinc content promotes healing and helps repair and regenerate tissue faste. When I was growing up, I remember we ate a lot of pumpkin seeds. They were our snacks, instead of potato chips or popcorn. (Again Galen likes seeds...he eats papita seeds and sunflower seeds, and it is true he heals very fast when he has any kind of cut or surgery procedure)
- Sweet potatoes protect your knees and spine. Sweet potatoes are brimming with both Vit C and Beta-carotene. These two nutrients are linked to a reduced risk for knee and spine osteoarthritis. Try this: Chop sweet potatoes into chunks and toss with olive oil, cumin and ginger (two spices with anti-inflammatory properties) and roast them. (Well, believe it or not, Galen eats these potatoes at least three time a week. He likes to steam them and put a little bit of olive oil and cinnamon. Actually, they taste pretty good).
- Extra Virgin olive oil. It has anti-inflammatorycoumpounds that act similar to ibuprofen.
- Cherries mimic the effects of NSAIDs like Advil, without the side effects. Osteoarthritis patients who drank tart cherry juice twice a day for three weeks experienced a nearly 50% drop in inflammation.
- Eat turmeric. It eases arthritic pain. Turmeric works along the lines of a prescription COX-2 inhibitor, but without the side effects. Stir turmeric into side dishes or sprinkle it on fish or chicken. The taste is pretty mild. I have been using it on and off for many years. My Indian neighboor in California swore by many different spices, especially turmeric and ginger.
- To get to sleep faster and sleep more soundly, take a bath or a shower before bedtime. Your body temperature will spike in a warm bath or shower, and as you cool down, you will get drowsy, making it easier to nod off, like a baby and wake up refreshed.
- To boost your happiness, let the sunshine in. Sunlight stimulates the production of serotonin, which can make you happier and ease aches and pains. A study showed that back surgery patients in rooms on the sunny side of the hospital required less pain medication than those in dimly lit rooms. Pull back the curtain and let the light shine in! I totally agree with this one. I love having lots of windows and light!
- Well, last but not least, make sure you do some stretching exercises for stronger back and arms. Do some exercises for balance and to prevent falls. Try some easy exercises to help improve your grip strength, and ease joint pain. And please eliminate tripping hazards, such as rugs, cords and other obstacles.
I hope you found this valuable and easy to do. I know I need to listen to Galen more when it comes to food choices. But you know how it is, we don't listen to family, but we will listen to a "third party endorsement". Well, whatever it takes. Let's us be aware of some simple things that will make us healthier so we can continue to enjoy life.
Have a wonderful month!
