How to Avoid Joint and Muscle Inflammation

Whether you spend all day on a computer or operate heavy equipment, those repetitive tasks run the risk of sparking joint and muscle aches including carpal tunnel syndrome.

We have been conditioned to believe that as we age, joint pain and arthritis are just part of the natural process, however, it doesn’t have to be that way.

Pain is your body’s way of saying something is wrong, and in most cases, it is linked to inflammation which is something that we can control.

Exercise to control pain

Dr. Mark Hamer, an epidemiologist at University College London tells Prevention magazine that inflammation increases as we age in part due to the loss of muscle mass and other physical changes that happen with age. (Ref. 2)

Given that, maintaining muscle mass is a good way to stave off inflammation, making exercise a critical component.

Hamer led a 4,000-person study looking at the long-term role exercise had on inflammation and found that over a 10-year period those who exercised at least 2 and a half hours per week – that’s an average of 20 minutes per day – saw their inflammation markers reduced by at least 12 percent.

(Markers include measuring levels of cytokines, small proteins that are part of the immune system and signal cells in response to injury. In high numbers, they are a sign of inflammation.)

While you might see exercise as counter-productive when it comes to controlling pain, it works for a variety of different reasons. Not only does moving help keep joints from stiffening by increasing blood flow to the tissues surrounding your joints, exercise also helps reduce stress which can trigger inflammation.

Eating to reduce inflammation

A healthy diet is also a critical component to keeping inflammation at bay.

Eating foods that contain nutrients to calm inflammation can help ease joint pain,  as well as boost feelings of well-being naturally. Foods that are rich in omega-3 fatty acids are especially beneficial.

Limiting processed foods – foods that don’t resemble their natural selves – as well as foods high in sugar and saturated fat can go a long way toward limiting inflammation.

“They cause over activity in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessels,” said Dr. Scott Zashin, a clinical professor at the University of Texas Southwestern Medical Center in Dallas, in an interview with Health magazine. (Ref. 3)

Some foods that limit inflammation include:

• Foods rich in omega-3s: Fish that have high levels of omega-3 fatty acids can help reduce inflammation. Experts recommend eating fish at least twice a week – especially salmon, tuna and sardines – to reap the many benefits of Omega 3s.
• Whole grains: While refined foods like white flour, ready-to-eat cereal, white rice and traditional pasta can trigger inflammation, eating whole versions – brown or wild rice, quinoa, whole grain pasta, oatmeal, etc. – provides essential fiber, which has been shown to reduce levels of C-reactive protein in the blood, an important inflammation marker.
• Leafy greens: The vitamin E found in leafy greens such as kale, spinach, broccoli and collard greens - has been shown in studies to keep cytokines – a protein linked to inflammation – operating properly. They are also rich in other antioxidants that can help keep inflammation and free radicals at bay.
• Nuts: Walnuts, almonds and other nuts are packed with nutrients such as alpha-linoleic acid, omega 3 fatty acids and antioxidants which can help the body fight off inflammation.
• Yogurt: While dairy can trigger inflammation in those who are lactose intolerant, the probiotics in many yogurts can reduce inflammation in the gut, crowding out bad bacteria and replacing them with healthy ones. (Give the probiotics a bigger boost with Kiwi-Klenz, which includes prebiotics which feeds the existing good bacteria while stimulating the production of new ones).
• Cayenne pepper: The capsaicin in cayenne has been linked to both a reduction in pain as well as inflammation. It can be used topically (mix powdered cayenne with olive or coconut oil and apply as needed) or ingested either in raw or powdered form.
• Tomatoes: Tomatoes are not only perfect as the T in a classic BLT sandwich, they are also rich in lycopene which gives them their red color. Lycopene has been shown to help reduce inflammation.
• Beets: The betalains in beets give them their bright red color and have been shown to help reduce inflammation.

Easing existing symptoms of inflamed joints

Localized inflammation contributes to the pain of arthritis, carpal tunnel syndrome and other muscle and joint disorders. Easing inflammation can make a difference, but most research is targeted toward surgery or pharmaceutical interventions.

Given the risks involved with both surgery and steroid use, a natural approach seems like a much more tolerable way to reduce inflammation.

Natural health experts have pointed to several different natural options to reduce inflammation and pain, including curcumin which is found in turmeric. This is a powerful antioxidant that has been reviewed in hundreds of papers for its beneficial effects as well as ginger. Glucosamine has also been shown to help support the elasticity and integrity of the connective tissue in and around joints while chondroitin may help support the body's natural ability to rebuild joint cartilage. According to a 2010 study, omega-3 fatty acids – such as those found in our Green-Lipped Mussel Powder and our Omega-3 fish oil supplements may help support joint health, function and ease arthritic pain and discomfort.

Joint health support 

Oil from cold water fish such as salmon, cod and tuna can be helpful in reducing inflammation and morning stiffness which is commonly experienced in patients with joint conditions.

According to the Arthritis Foundation, in 2010 a meta-analysis study found that fish oil containing DHA and EPA fatty acids “significantly reduced joint tenderness and stiffness in rheumatoid arthritis patients”. This study showed that patients in this trial with this condition had reduced or eliminated their nonsteroidal anti-inflammatory medication and instead were able to continue with the natural wholefood approach of omega 3 fish oil. (Ref. 4)   

Mucopolysaccharides (referred to as the Glue of Life - essentially holding the body and its connective tissues together) and omega 3 phospholipids found in Green Lipped Mussels are often the unknown heroes when it comes to supporting joint health and mobility. These two key ingredients are the reason why so many people are enjoying the benefits of taking Not Just Joints.

Managing body inflammation in a healthy and natural way is made easier with our powerful and potent supplement combination of Omega 3 Fish Oil which is rich in DHA fatty acids and Not Just Joints which contains the potent blend of Glucosamine, Chondroitin, Turmeric Extract, Green Lipped Mussel Powder and more. These work together to support the health, mobility and function of your joints- allowing you to keep moving and remain active!  

References:

1. www.womentowomen.com/inflammation/arthritis-and-joint-pain-inflammation-could-be-at-work/
2. www.prevention.com/health/health-concerns/moderate-exercise-reduces-inflammation-study
3. www.health.com/health/gallery/0,,20705881,00.html
4. www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/guide/fish-oil.php