Good solutions for arthritis

Arthritis means inflammation of the joints. There are 2 kinds, oesteoarthritis and rheumatoid arthritis. Oesteoarthritis is more common and is a gradual degeneration of the joints. Rheumatoid arthritis is and autoimmune disease, meaning that the immune system is in a state of systemic inflammation, which is affecting the joints. For example, it tends to affect both sides of the body, and not only the joints under stress, from carrying excess of weight, injuries or bad posture.

Test for, and avoid, allergies
Inflammation often happens because you are eating something you are allergic to. An allergy might not be the only cause of inflamed joints, but it can increase inflammation. Most painkillers damage the gut, making it more permeable, increasing your risk of allergy.
Test for food allergies to isolate the allergens identified and then, avoid them.

Increase your omega-3 intake
Fish oils reduce pain and inflammation by counteracting the inflammatory chemicals in the body that non-steroidal anti-inflammatory drugs suppress.
Studies have proven that taking omega-3 for about 3 or 4 months can substantially reduce join pain, morning stiffness and the number of painful or tender joints in patients with rheumatoid arthritis. Drug use can also be reduce by 40%.
Best take two high-potency omega-3 capsules daily, plus eating fish 3 times a week (salmon, mackerel, herring, kippers, sardines) and in seeds (chia and flax seeds) most days.

Eat natural anti-inflammatories
Some food extracts naturally dampen down the production of inflammation, without the side effects of painkillers.

• Olive extracts. Oleocanthal is a natural painkiller in olives. Hydroxytyrosol, another extract from olives, is incredibly rich in certain polyphenols. Red grapes and red onions (both of which also contain the natural anti-inflammatory quercetin) contain polyphenols, as does green tea. But with an anti-oxidant content over ten times greater than vitamin C, hydroxytyrosol is the most powerful.

• Turmeric. This bright yellow spice contains the active compound curcumin, which has a variety of powerful anti-inflammatory actions. Studies show it works as well as anti-inflammatory drugs but without the side effects. It has been used for hundreds of years with no evidence of downsides, even in high doses of 8g a day. You need about 500mg a day of curcumin extract or 1 teaspoon of turmeric.

• Hops. An extract in hops, called iso-oxygene, is a natural painkiller. You need about 1000mg a day of a hop extract.

• Quercetin. This potent anti-inflammatory, found in red onions, also helps to stabilise collagen, the material needed for the body to maintain healthy joint tissue. You need about 500mg a day. A red onion gives you 20mg.

• Eating plenty of strongly coloured fruits, vegetables, herbs and spices (blueberries, mustard, beetroot, kale, red onions, turmeric, cayenne) as well as eating olives and lots of oily fish, increases dietary anti-inflammatories.

Take glucosamine and MSM for rebuilding
Glucosamine and methylsulfonylmethane (MSM), a form of sulphur, are vital for rebuilding cartilage, as is vitamin C, which makes collagen, the intracellular "glue".
Although the body can make glucosamine, if you have damaged joints you are unlikely to make enough, unless you are in the habit of munching prawn shells, which is the richest dietary source.
Studies show that glucosamine slows down the progression of oesteoarthritis, and can be effective as regular painkillers in easing arthritic pain and inflammation, without side effects.
The combination of glucosamine and MSM is very effective. Recommended a supplement of 1000 - 3000 mg of glucosamine sulphate (or glucosamine hydrochloride) a day together with 600 - 2000 mg of MSM.

Take bone-friendly minerals and vitamin D
Minerals are important for building bone, but the mineral calcium can only be driven into bone if there is sufficient vitamin D, which is made from sunlight.
The richest dietary source of vitamin D is oily fish, but even that doesn't give you an optimal amount. A good multivitamin may supply 15 mcg of vitamin D. To support healthy bones, supplement at least 400mg of calcium, 150mg of magnesium, 10mg of zinc and 50mg of boron. These, plus vitamin D, are the most important bone building minerals.

Avoid sugar and refined carbohydrates (promote inflammation), dairy products (common allergens), meat (rich source of inflammatory fats) and coffee (induces a stress response promoting inflammation).