10 Lower Back Pain Relief Exercises

Trying To Figure Out What To Do For Back Pain? These Simple 10 Lower Back Pain Relief Exercises Help You Get Rid of That Paralyzing Pain For Good. Enjoy.

5 Foods That Heal Pain

red-grapes-reduce-inflammation-and-back-painRed Grapes Reduce Inflammation and Back Pain. Grapes contain resveratrol, which is a compound known to block enzymes that cause tissue degeneration. Researchers at the Rush University Medical Center in Chicago found that resveratrol protected the body against the type of cartilage damage that results in back pain.

Servings And Ways To Enjoy – Enjoy fresh grapes daily and also in red wine form because according to Dr. Xin Li, a biochemist at Rush, resveratrol is absorbed easier by the body when it is in liquid form.

Papaya For Body, Muscle and Back Pain – Papaya is a wonderful fruit that is rich in color andpapaya-for-body-muscle-and-back-pain flavor and it contains an enzyme called papain that is a powerful all natural pain reliever.

It is so powerful that doctors use it in injections for patients with back pain. Papain is also one of the most popular supplements used for back and body aches from fatigue and over exertion.

But, it is still better to consume this fruit whole instead of in supplement form because then you get the added benefit of the pain fighting anti-oxidants contained in the fresh fruit.

Ways To EnjoyEnjoy Papaya fresh, in smoothies and juices, in salads and it also makes a fantastic salsa for fish, crab cakes, fish tacos and many other dishes.

omega-3-fatty-acids-good-for-joint-and-back-painOmega 3 Fatty Acids Good For Neck, Back and Joint Pain – Fish that is high in Omega 3 Fatty Acids and low in mercury is a natural healer for back pain.

At the edge of the spinal disks of a healthy back there are blood vessels that carry important nutrients to those disks. According to Dr. Neal Bernard, who wrote Foods That Fight Pain, when blood flow is slowed those disks begin to degenerate from a lack of oxygen and essential nutrients. This is where fish and other foods rich in Omega 3 Fatty acids work by increasing blood flow and preventing inflammation of nerves and blood vessels.

Experts recommend the use of Omega 3 supplements in addition to eating fish because a study published in the journal of Surgical Neurology noted that 1200 mg or more of EPA and DHA daily will alleviate both neck and back pain.

Dr. Hyon Choi, a professor at Boston University of Medicine says that studies have shown that omega-3 fatty acids that are in fish oils help in protecting the human body against rheumatoid arthritis and may potentially lower the severity of RA.

Servings And Ways To Enjoy – Salmon has the most Omega 3, but, tuna, sardines, mackerel and herring are good sources as well, and can be enjoyed two to three times per week.

Mint For Irritable Bowel Syndrome and Headaches – The menthol contained in mint helps to prevent muscle spasms because it acts as amint-for-irritable-bowel-syndrome-and-headaches carminative compound that relieves gas and bloating, both major symptoms seen in irritable bowel syndrome.

This same oil also helps to relieve headaches. Wintergreen contains the compound methyl salicylate that blocks inflammation causing enzymes. It is often referred to as herbal aspirin by experts in the field.

Servings and Ways to Enjoy – Enjoy 1 cup of freshly brewed mint tea daily. Simply pour boiling water over fresh peppermint leaves, add wintergreen leaves for even more pain fighting benefits, and steep until it is as strong as you desire. Add a dash of lemon juice to extract the most pain relieving power from these natural healing plants.

turmeric-heals-joint-pain-prevents-inflammation-and-colitisTurmeric Heals Joint Pain, Prevents Inflammation and Colitis – While its effects are quite mild, Turmeric, one of the staple spices of India may have some anti-inflammatory properties.

According to Dr. Eric L. Matteson, MD, chair of rheumatology at the Mayo Clinic in Minnesota the healing ingredient in Turmeric is curcumin, which is, its active compound.

Turmeric has been used in Ayurvedic medicine to relieve pain and also help with digestion. Researchers are intrigued by it due to its anti-inflammatory properties as a result of curcumin. Some experts agree that it can also prevent tissue destruction and preserve good nerve cell function.

Servings And Ways To Enjoy – You don’t have to love curry to get the pain relieving benefits of Turmeric. Top off your salads, soups and use in rice and pasta dishes and even on steamed or sautéed vegetables. When using Turmeric as a spice use it with black pepper because the pepper releases curcumin from the turmeric. There are also turmeric supplements, the best ones will be labeled: contains 95% curcuminoids.

5 Foods For Arthritis Prevention

Cruciferous Veggies Prevent Arthritis – When Mayo clinic did an 11 year study they found that cruciferous vegetables, such as, broccoli,cruciferous-veggies-prevent-arthritis cauliflower, Brussels sprouts and kale, protect against the development of arthritis.

While not a direct pain reliever, these vegetables can help prevent arthritis, thereby preventing the pain associated with it.

Another study found that those with a diet filled with all types of vegetables reduced the risk of developing Rheumatoid Arthritis by 61%, compared to those who did not eat vegetables on a regular basis.

Servings and Ways to Enjoy – Recommended daily intake for vegetables is minimum of 2 cups per day for women and 3 plus for men, but, vegetables are packed with nutrients and have so little calories they can be enjoyed liberally.

edamame-and-tofu-reduces-arthritis-painEdamame and Tofu Reduces Arthritis Pain – Edamame contains soy protein, which has been shown to reduce pain in a study conducted by researchers from Oklahoma State University.

Participants of the study received either ¼ cup of shelled edamame or milk-based protein for a full three months. The final results showed that those who ate soy protein had a marked reduction in pain, and were able to cut their medication by half, versus those in the milk group.

A professor of nutrition sciences at Florida State University of Tallahassee, Dr. Bahram Arjmandi says that the secret ingredient in soy is isoflavones, which, is a plant hormone that has anti-inflammatory properties.

Servings and Ways to Enjoy – The key here is to eat whole soy products, not, soy found in processed foods. This includes, Edamame, tofu, tempeh, and other fermented forms of whole soy.

Enjoy steamed edamame as a snack or with meals. Tofu can be purchased soft for use in creamy dressing, deserts and soups. It also comes in hard form that can be marinated, and cooked like any meat, including grilled and baked. Aim for ¼ cup or more daily.

Vitamin C Rich Foods Prevent Arthritis – Vitamin C has been shown to reduce the risk of developing Rheumatoid Arthritis by 30%. Vitamin C isvitamin-c-rich-foods-prevent-arthritis better obtained from foods as opposed to supplements as too a high dose is known to exacerbate symptoms of arthritis.

Foods Rich In Vitamin C:

  • Bell Peppers
  • Guava
  • Dark Green Leafy Vegetables (Kale)
  • Oranges
  • Kiwi
  • Broccoli
  • Tomatoes
  • Peas
  • Papaya
  • Mangos
  • Strawberries
  • Pineapple, and kidney beans

Recommended Dietary Allowance (RDA) for vitamin C: 90mg/day for men and 75mg/day for women.

beta-cryptoxanthin-rich-foods-prevent-arthritisBeta-Cryptoxanthin Rich Foods Prevent Arthritis – Beta-cryptoxanthin is an antioxidant in the carotenoid family, just as its sister beta carotene. This powerful nutrient found in carrots, squash, papayas, apricots, and collard greens, among others, is converted to vitamin A in the body and can help prevent arthritis.

Studies conducted in England found that people who ate more Beta-Cryptoxanthin rich foods had lower risks for arthritis conditions. Enjoy foods enriched with this natural protector raw, in recipes and in juicing.

Best Sources Include:

  • Sweet peppers
  • Squash
  • Pumpkin
  • Tangerines
  • Collard greens
  • Apricots
  • Papaya

Garlic Helps Arthritis, Shuts off Inflammatory Pathways – Garlic is a plant in the Allium (onion) family, and it is a close relative of shallots,garlic-helps-arthritis-shuts-off-inflammatory-pathways leeks and onions.

Like onions garlic has phytochemicals that have been shown in studies conducted with lab mice to shut off the inflammatory pathways, much like ibuprofen does. Garlic also a vast variety of other health benefits, such as, improving cholesterol, fighting colds and reducing blood pressure, just to name a few.

Servings and Ways to Enjoy – Enjoy garlic liberally as it is very low in calories, has no fat and packs a wallop of nutrition calorie for calorie. It can be used fresh, grilled and in spice form. Fresh garlic can be grated and put into pasta, salads, rubbed on poultry and meat, and in all types of steamed or sautéed vegetable dishes. Garlic supplements are also available.

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