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6 Foods that reduce inflammation and joint pain

Inflammation is part of the body’s immune response; without it, we can’t heal. But when it’s out of control—as in rheumatoid arthritis—it can damage the body. Plus, it’s thought to play a role in obesity, heart disease, and cancer.

Foods high in sugar and saturated fat can spur inflammation. “They cause overactivity in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessels,” says Scott Zashin, MD, clinical professor at the University of Texas Southwestern Medical Center in Dallas.

Here are 6 examples from among many of the foods you can add to your diet to help reduce excessive inflammation:

Fatty fish: 
Oily fish, like salmon, mackerel, tuna and sardines (not fried), are high in omega-3 fatty acids, which have been shown to help reduce inflammation. If your not a fish fan try fish oil supplements.

Whole Grains:
More fiber, which has been shown to reduce levels of C-reactive protein, a marker of inflammation in the blood.

Dark leafy greens:
Studies have suggested that vitamin E may play a key role in protecting the body from pro inflammatory molecules called cytokines—and one of the best sources of this vitamin is dark green veggies.

Nuts:
Another source of inflammation-fighting healthy fats is nuts—particularly almonds, which are rich in fiber, calcium, and vitamin E.

Peppers:
“Colorful vegetables are part of a healthier diet in general,” says Dr. Costenbader.They have high quantities of antioxidant vitamins and lower levels of starch.

Beets:
This vegetable’s brilliant red color is a tip-off to its equally brilliant antioxidant properties: Beets (and beetroot juice) have been shown to reduce inflammation, as well as protect against cancer and heart disease, thanks to their hearty helping of fiber, vitamin C and plant pigments called betalains.

Can supplements help heal muscle tears?

Muscle tears usually occur when you place significant pressure on a muscle or lift an object that is too heavy. KidsHealth.org states that strains, or tears, occur more frequently in people who have not warmed up properly before performing a strenuous task. A warm-up is necessary because it allows blood to circulate to your muscles. You can develop tears in any of your muscles, although your hamstrings, quadriceps, calf and rotator cuff muscles are among the most commonly affected muscles.
There are numerous nutritional supplements that may be appropriate in repairing your torn muscles. According to the University of Maryland Medical Center, both herbal and non-herbal nutritional supplements have historically been used in treating muscle tears, including glucosamine and chondroitin sulfate, bromelain, vitamin C, zinc, white willow bark, turmeric, and horse chestnut. Further clinical research evidence for some of these supplements may be required to determine their true effectiveness for this particular health complaint.
DO YOU NEED MORE THEN SUPPLEMENTS?
Muscle strains depending on their severity may require more extensive treatment. If you are suffering from muscle pain that is limiting or hindering your daily activities or quality of life, contact Tamarindo Muscle Therapy for a free evaluation.

 

Why so much PAIN?

Do you find yourself in pain without knowing how you got there?

REPETITIVE STRAIN INJURY is a broad term for soft tissue damage that builds a little at a time; often almost imperceptibly. Repetitive tasks performed with poor posture or in an awkward position can tear muscle fibers. This can happen while driving, sitting at a desk typing, or even while out golfing. Our body responds by laying down scar tissue to patch the tear, and if we keep creating small amounts of damage the body will patch and re-patch the same area over and over.

This creates restricted movement, tension on joints, and of course, pain.
What can be done? At Tamarindo Muscle Therapy we are regularly helping patients recover from years of damage and muscle pain. If you are living with pain, or just want to get your golf swing back, give us a call for a free phone consultation to see how we can help you.

Benefits of Stretching

As you age, your muscles tighten and range of motion in the joints can be minimized. This can put a damper on active lifestyles and even hinder day-to-day, normal motions. Tasks that used to be simple, such as zipping up a dress or reaching for a can off of the top shelf, now become extremely difficult. A regular stretching program can help lengthen your muscles and make daily living activities easier. It does not have to involve a huge time commitment, but stretching can end up giving you huge results! Here are just a few of the benefits you can expect from a regular stretching program:

  • Reduced muscle tension
  • Increased range of movement in the joints
  • Enhanced muscular coordination
  • Increased circulation of the blood to various parts of the body
  • Increased energy levels (resulting from increased circulation)

How long should you hold each stretch for?

Many fitness professionals will tell you 15-30 seconds and to repeat each stretch 2-4 times.  If you are currently suffering from a muscle injury or sprain however, at TMT we have found that when working with a compromised muscle, holding your stretch for only 2 seconds and repeating 4-6 times to be the most effective method in our rehabilitation process. We recommend this method for your daily stretching routine to increase range of motion faster and with out risking an injury.