A complete guide for Healthy Joints

Did you know about 21 million adults have osteoarthritis -- the wear-and-tear condition that causes achy joints and may eventually lead to can't-get-up-from-the-sofa pain.

Depending on risk factors, joint pain can affect anyone, though osteoarthritis mostly starts as our bodies begin to show the effects of aging. In women, it occurs more frequently after age 50; in men, it's more likely before age 45. The sites of joint pain are different. Women are more likely to develop osteoarthritis in their hands, knees, ankles, or feet, while men are more likely to develop it in their wrists, hips, or spine.

Let us first see why it occurs. The follwoing are some of the main reasons for Osteoarthritis

• Previous Injuries
• Aging
• Loss of muscle mass
• Inflammation
• Excess weight

Here are the basics of how to keep joints moving smoothly

1. Eat Healthy Food

Studies show the omega-3 fatty acids found in fish can help not only reduce symptoms associated with joint pain but also change the levels of inflammation that may be causing some of the pain. Fish oil slows the production of inflammation-signaling cells. The best sources are fish such as salmon and tuna. 

Calcium and Vitamin D helps keep bones strong. Dairy products are the best sources of calcium, but ther options are green, leafy vegetables like barcoli and kale,

2. Maintain Healthy Weight

Keeping your weight within a healthy range is the best thing you can do for your joints. Weight-bearing joints, such as your knees, hips, and back, have to support some, if not all, of your body weight. That's why so many overweight people have problems with these areas of the body.

Losing weight reduces pressure on your knees, hips, and back and helps prevent joint injury. In fact, a weight loss of as little as 11 pounds can reduce arthritis pain by 50 percent for many women. Research has shown that with every pound gained, a person puts four times more stress on the knees. 

3. Exercise for Healthy Joints

Exercise can help you lose extra pounds and maintain a healthy weight. Some research suggests that aerobic exercise -- activities that get yourheart rate up -- can reduce joint swelling. Experts suggest that varying your exercise will show best results in having healthy joints. Low- or no-impact aerobic exercises (swimming, walking, or cycling) twice a week, strength exercises (lifting light weights or household items) twice a week, mixed with stretching and relaxation exercises. You don't want to overtax any one area, because that'll increase pain, and then you might avoid exercise altogether. 

For more:  (CookingLight.com's Personal Coach: Weight training )

4. Add ice

Icing your joints after exercise can help you manage pain and prevent swelling. When you exercise, you draw a lubricant called synovial fluid to your joints. But if the fluid sticks around too long after exercise, it can cause cracks in the cartilage. Ice gets the fluid out of the joint and into the lymphatic system, the garbage disposal of the body.

5. Good Posture

A good posture protects your joints all the way from neck to down your knees. Best way to improve posture is by walking. Stand and sit up straight during your work. Swimming can also improve posture. Do consider your joints before lifting and carrying.

For the More Youthful Skin

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Last time I talked about few skin savers and Now I want to talk about My personal favourite fruit as well as one of the best skin savers - Papaya

Awesomely sweet with musky undertones and a soft, cheese-like consistency, it is no wonder the papaya was reputably called the "Fruit of the Angels" by Christopher Columbus. Papayas are actually found in Central America.  The fruit was bought to many sub tropical regions by Portugal and Spain explorers, later on it travelled to places including India, Philippines and some parts of Africa.

Not only the Papaya fruit but other parts of it are also very good for skin, hair and health. It contains an enzyme called ‘Papain’ that helps you in digesting proteins easily. It is used as a main ingredient in chewing gums and also used in many other dietary supplements. Papaya is a wholesome fruit that offers many benefits for your skin. And hence, this is my favourite.

Let me share some of the skin benefits of papaya that I am aware of

1. Papaya is a best source of Papain and Vitamin A, which helps in breaking inactive proteins and also aids in the removal of dead skin cells, leaving skin to glow
2. This is also less on sodium which helps in retaining water and hence your skin is always hydrated
3. Mashed papaya can also be used to treat cracked and painful heels
4. Papaya also acts as skin exfoliater, that cleans the skin and makes it healthy & glowing
5. The skin shines everlastingly with the application or consumption of papaya on a regular basis
6. It helps your skin discoloration, with the application of papaya on a regular basis
7. Papaya peel can not only whiten the face but also helps in whitening the arms and legs
8. It also helps you in reducing the signs of aging on the face

Tips on Using Papaya on Skin:

• Papaya is fruitful for treating the dark spots.  The application of mashed and uneaten papaya with or without milk on your face can help in removing the dark spots and evens out the skin tone which results into a fairer and glowing skin

• Papaya peel is good for the treating the aging signs. You have to rub the papaya peel all over the face and leave it for 5 minutes and then rinse it off with cold water. Use it on a regular basis for better results. Papaya contains AHA’s or Alfa-Hydroxy Acid in abundance, which has great anti-aging properties; these properties make papaya an acidic fruit. 

Note: Avoid applying it regularly as it causes irritation and dryness to your sensitive skin due to its high acidic properties.

• It can be used  to keep your skin hydrated, take mashed papaya and mix it with few drops of honey and gently apply the mixture on your face. Papaya is very efficient in treating dry skin. Take a small slice of papaya, mash it well and 1 tbsp of milk cream or Malai and mix them. Apply the mixture on your face. After 20 minutes, wash it off carefully.
• It can be used to tighten your skin, mix mashed papaya, rice flour and honey. Now apply the mixture on your skin and leave it for 20 minutes. Apply this pack thrice a week for good results.
• Papaya can also be used as a scrub. The body scrub can be made by mixing mashed raw papaya along with salt spa, olive oil and honey.

Have a Papaya Day!

References:

• Pattison DJ, Silman AJ, Goodson NJ, Lunt M, Bunn D, Luben R, Welch A, Bingham S, Khaw KT, Day N, Symmons DP. Vitamin C and the risk of developing inflammatory polyarthritis: prospective nested case-control study. Ann Rheum Dis. 2004 Jul;63(7):843-7. 2004. PMID:15194581.
• Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.

Unlock the Secret of Popeye's Strength!

It is referred to for years in England as "the Spanish vegetable," the name of this leafy green veggie was later shortened to the name we call it today. It’s thought to have originated in ancient Persia. Spinach cultivation spread to Nepal, and by the seventh century, to China, where it’s still called "Persian Greens." The Moors introduced it to Spain around the 11th century.

According to the USDA,  Americans consume nearly 2½ pounds of spinach per year per capita. This easily quadruples the amount eaten 40 years ago, possibly because the boiled-and-canned-to-resemble-seaweed dish once served in school lunches is much improved. Now greener, tastier and crisper by freezing, spinach fresh from the garden is often used for salads and in place of lettuce on sandwiches.

Dark leafy greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals.

The possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more.

Diabetes management: 

Spinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes. Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy and/or autonomic neuropathy in diabetics.

Cancer prevention: 

Spinach and other green vegetables contain chlorophyll which has shown to be effective at blocking the carcinogenic effects of heterocyclic amines which are generated when grilling foods at a high temperature.

Asthma prevention: 

The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, of which spinach is an excellent source. Apricots, broccoli, cantaloupe, pumpkin and carrots are also rich sources of beta-carotene. 

Bone health:

Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary excretion of calcium.

Healthy skin and hair: 

Spinach is high in vitamin A, which is necessary for sebum production to keep hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Spinach and other leafy greens high in vitamin C are imperative for the building and maintenance of collagen, which provides structure to skin and hair.

Iron-deficiency is a common cause of hair loss, which can be prevented by an adequate intake of iron-rich foods, like spinach.

1. One of the benefits of spinach is that this green is readily available, nearly all over the world. Even though, with its abundant nutrient profile, it sounds like an amazing super food, it’s still easy to find in the market or easy to grow. In addition, it’s affordable.
2. This is a versatile food. It can be eaten raw in a salad (and is much more nutritious than iceberg lettuce) or a spinach smoothie. Or it can be cooked and eaten as a dish on its own or added to soups and other dishes. If boiling, use the least amount of water possible for the shortest time.

Serving Ideas 

• Add layers of spinach to your next lasagna recipe.
• Pine nuts are a great addition to cooked spinach.
• Spinach salads are a classic easy and delicious meal or side dish.

Stay Fit! Stay Healthy!

Dry Fruits or Fresh Fruits???

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We all read " An apple a day keeps doctor away". We all know way too much about fruits and their importance. 

So lets throw some light on dry fruits today

Dried fruits offers some advantages over fresh fruits, that is, they have a longer shelf life and portability. They have more calories per serving when compared to fresh fruits. Watch your weight while you have them on a daily basis. I am sure you do not want that extra fat in you. Do you?Some dried fruits contain sugars added in processing which increase its calorie content. However, dried fruits without additives offer numerous health benefits.

They contains more fiber than the same-sized serving of their fresh counterparts. This fiber helps keep your digestive system running smoothly. Dried apricots, for example, contain 6.5 grams per cup, while fresh apricots contain just 3.1 grams. A cup of raisins contains 5.4 grams of fiber versus just 1.4 grams for seedless grapes. Fiber not only helps your digestive system it also helps prevent obesity, heart disease and some forms of cancer. 

Dried fruits like apricots, raisins, prunes and figs contain high amounts of beta carotene, vitamin E, niacin, iron, magnesium, potassium and calcium.Research has also shown that daily consumption of dry fruits cuts the death risk by 20%. They are also known to control hypertension and hence help beat stress.

Now let's know some of the Dry Fruits & their benefits

Fitness freak?? Here is your muscle gainer - Cashew nuts
They have a wide range of health benefits including lowering hypertension and controlling diabetes due to their low glycaemic index. They are also rich in proteins and high in magnesium, which help in improving muscle strength. 
Usage Guide: Cashew nuts can be consumed raw or in roasted form and taste best when salted. They can also be made into a paste and used to make gravies for your vegetables and curries.

Want a break on your Cholestrol?? Here is your breaker - Almonds

Almonds not only aid in weight loss but also help in lowering cholesterol and lipids in the body. Their high fibre content and probiotic properties help maintain a healthy digestive system and are also known to rejuvenate the skin and promote hair growth. You may also like to read benefits of soaked almonds.
Usage Guide: Almonds can be soaked in some water overnight, peeled and consumed the next day. They also make a very attractive garnish for desserts anytime.

The Power Houses of Nutrition - Walnuts

They are known to induce sleep and are great to improve sleeping pattern. Walnuts are also good to help you lose weight as they contain essential nutrients and provide satiety. They are best suited for diabetics as well, they do not increase one's blood sugar drastically but still helps maintain overall health.

Usage Guide: Walnuts can be ground into a coarse powder and can be mixed with your breakfast cereal or oats as it imparts a very nutty taste. 

 Fight your ageing with - Pistachios

The health benefits of this dry fruit include maintaining hemoglobin levels and fighting the signs of ageing as it is high in vitamin E. Pistachios also help you maintain good eyesight and boost immunity. These vitamins impart anti-inflammatory properties to this dry fruit. So its a natural substitute for inflammations. Apart from all these they also help improve strength of hair. improve memory.

Usage Guide: Add them to your salads, desserts and use them while baking to add crunch to your dessert.

Our instant energy boosters - Raisins
The sugar content in raisins provides instant energy and helps lift your mood. Also, their high calcium content prevents osteoporosis and in general maintains good bone health. They also have anti-bacterial properties which help in fighting minor infections, prevent dental cavities and  bad breath. 
Usage Guide: These are handy snacks anytime as they are easy to use. You can add them to all your desserts and add flavour to your sweets.

Enhance those digestive enzymes with - Dates

They not only help in maintaining blood sugar levels but also aid in digestion. Their high iron content makes them an ideal supplement for combating anemia.
Usage Guide:  Dates are a very handy fruit and can be eaten directly. You can also puree them and use them as a sweetener instead of using sugar.

Why just fruits? Let's add some Dryness to them and have double benefits :)

Now, don't ask me if I make a salad of these dry fruits and eat everyday. A nutritive bar made of all the above is just a dream come true. Isn't it?

Stay Fit! Stay Healthy!