New research shows that picking these foods may ease pain.

1. Load up on vitamin D

A multivitamin is a good idea for people with fibromyalgia, especially one with vitamins C, E, and D. C and E are powerful antioxidants that appeared to quell oxidative stress and subdue pain in a small study of fibromyalgia patients. Many adults are deficient in vitamin D to begin with, but this sunshine vitamin can be vital to fibro patients. “Vitamin D deficiency can mimic some of the symptoms of fibromyalgia. Studies show that vitamin D deficiencies can cause bone and muscle pain, and upping levels of this hard-to-get vitamin may help.

2. Avoid Additives

Common food additives, like monosodium glutamate (MSG) and aspartame, can act as excitotoxin molecules, a chemical group that has the ability to activate neurons that increase sensitivity to pain. The nitrates in processed meat might make living with fibromyalgia more difficult if it triggers any unpleasant symptoms or side effects. A study of four patients found that eliminating MSG and aspartame resulted in a reduction of fibromyalgia symptoms. Eliminate Chinese takeout and diet drinks.

3. Say yes to fish

Omega-3 fatty acids, found in fatty fish, like salmon, walnuts, and flaxseed, are known to reduce inflammation and help prevent cardiovascular diseases. However, their soreness-reducing traits may also help pain patients. A 2007 study found that after just 3 months of supplementing omega-3 fatty acids, symptoms such as morning stiffness and painful, tender joints decreased. Though this study did not include fibromyalgia patients (it included rheumatoid arthritis (RA), irritable bowel syndrome (IBD), and dysmenorrheal patients), the results show promise. Fibro patients often have co-morbidities such as IBD and RA, so omega-3s may benefit them as well. Try adding salmon or walnuts to your diet, or, if you don’t like those foods, try adding flaxseeds to your cereal or oatmeal. I suggest a fish oil supplement, but ask your doctor whether a fish oil supplement, that is enteric coated, is worth trying for your fibro pain.

4. Nix the caffeine

Because sleeplessness is commonly associated with fibro, it may be tempting to fuel up on coffee to get through the day. This, however, may be a mistake. “Some patients use caffeine to compensate for not sleeping well, which can lead to a circular problem where the ‘solution’ of taking caffeine to stay awake is actually causing the problem of not sleeping at night,” says Holton. Caffeine can set you up for a crash and, if sipped later in the day, may disrupt sleep schedules. Holton recommends antioxidant-packed decaffeinated green tea as a healthier alternative.

5. Veg out

Some researchers speculate that oxidative stress may be a cause of fibro symptoms. Oxidative stress occurs when the body doesn’t produce enough antioxidants to battle cell-damaging free radicals in the body. Most fruits and veggies are packed with important antioxidants, like vitamins A, C, and E, which fight free radicals to keep your body normalized. Certain studies also show a raw, vegan diet can improve symptoms, but that’s difficult for most people to follow. If you do choose to eat meat, though, opt for a small portion of grass-fed beef. It is an excellent source of iron and vitamin B12, both nutrients, which are extremely important in keeping your pain-processing nervous system healthy.

Oxidative stress — a cell-damaging process — is often higher in the bodies of people with fibromyalgia and is therefore thought to play a role in the development of the condition. Which suggests that eating lots of fruits and vegetables could be a smart move for people with fibromyalgia. Produce is full of antioxidants that can help reduce oxidative stress. And in a handful of studies, a high-in-produce, raw vegetarian or vegan diet even reduced fibro pain and stiffness in study participants.

 

Info from Prevention.com

 

 

Are you aware that next to cardiovascular disease, osteoarthritis is increasingly one of the most debilitating disease today due to longer life expectancy, poor health habits, overweight/obesity, imbalance of joint functions and overstrain? Particularly, osteoarthritis of the knee is the degeneration of the joint cartilage and bone which causes pain, swelling and limited mobility. While osteoarthritis can damage any joint in your body, the disorder most commonly affects joints in your hands, neck, lower back, knees and hips. When you think about it, we rely on our knees for just about everything from climbing stairs, getting  into the bath tub, dancing, chasing our kids around and so much more.

Osteoarthritis gradually worsens with time, and no cure exists. But osteoarthritis treatments can slow the progression of the disease, relieve pain and improve  joint function.

Symptoms of Osteoarthritis:

• Pain. Your joint may hurt during or after movement.
• Tenderness. Your joint may feel tender when you apply light pressure to it.
• Stiffness. Joint stiffness may be most noticeable when you wake up in the morning or after a period of inactivity.
• Loss of flexibility. You may not be able to move your joint through its full range of motion.
• Grating sensation. You may hear or feel a grating sensation when you use the joint.
• Bone spurs. These extra bits of bone, which feel like hard lumps, may form around the affected joint.

Alternative Medicine:

• Acupuncture. Some studies indicate that acupuncture can relieve pain and improve function in people who have knee osteoarthritis. During acupuncture, hair-thin needles are inserted into your skin at precise spots on your body. Risks include infection, bruising and some pain where needles are inserted into your skin.
• Glucosamine and chondroitin. Studies have been mixed on these nutritional supplements. A few have found benefits for people with osteoarthritis, while most indicate that these supplements work no better than placebo. Don’t use glucosamine if you’re allergic to shellfish. Glucosamine and chondroitin may interact with blood thinners such as warfarin (Coumadin) and cause bleeding problems.
• Tai chi and yoga. These movement therapies involve gentle exercises and stretches combined with deep breathing. Many people use these therapies to reduce stress in their lives, though small studies have found that tai chi and yoga may reduce osteoarthritis pain. When led by a knowledgeable instructor, these therapies are safe. Avoid moves that cause pain in your joints.

Our bodies are designed to repair itself, but it needs help and that’s the reason eating properly and exercise  is so important. When you take the time to take care of your body, your body will take care of you!

 

Some information from the Mayo Clinic website.