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Foods That Fight Osteoarthritis part 3

Omega-3 fatty acids  suppress inflammation and are used to form the outer membranes of joint cells. Omega-6 fatty acids, on the other hand, promote inflammation which can contribute to the pain and stiffness of osteoarthritis. Most people consume approximately 10 times more of the inflammation-promoting omega-6's than they do the anti-inflammatory omega-3's. Decrease your intake of omega-6 fatty acids by cutting back on corn, safflower and cottonseed oil. Limit your intake, as much as possible, of saturated fats and trans-fatty acids. Omega-3 fatty acids are found in cold-water fish (such as salmon, halibut, tuna and sardines), pecans, walnuts, soy foods (tofu, soybean oil), olive and canola oils, flaxseeds, and flaxseed oil. Nutrition and health experts recognize that omega-3's are healthy and should be a part of your diet, but have not yet established a recommended daily intake. Osteoarthritis experts suggest  three grams  of omega-3 fatty acids daily (with 0.7 gr...
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Foods That Fight Osteoarthritis part 2

Beta-carotene  is another antioxidant that also seems to help reduce the risk of osteoarthritis progression. Beta-carotene is found in red, yellow, and orange fruits and vegetables (pumpkin, cantaloupe, peppers, carrots) and many dark-green leafy vegetables (spinach, kale, Romaine lettuce). While most adults need about 2,330 International Units (IU) of beta-carotene each day, osteoarthritis experts recommend 9,000 IU  of beta-carotene daily. Use the following chart as a reference guide to meet your needs.  (Please note that while some foods have high levels of beta-carotene, it is non-toxic. Your body will only utilize what it needs.)   Beta Carotene Sources   IU   Sweet potato (baked), 1 medium   28,058   Carrots (cooked), 1 cup   26,835   Spinach (boiled), 1 cup   22,916   Kale (boiled), 1 cup   19,116   Pumpkin pie, 1 slice   12,431   Carrot (raw), 1 medium   8,666   Butternut Squ...
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7 Hidden Ways to Get Better Sleep

As a college student, I had my fair share of sleepless nights. But as I matured (and learned from the adverse affects I suffered because of those late nights), I began to realize that at the core of a healthy, long life is good sleep. Surprisingly, what we hear about health usually revolves around exercise and nutrition; the truth about sleep—one of the most important factors to attaining vitality—is often left out of the mix. Losing sleep is certainly not something to be taken lightly. An occasional night of tossing and turning is normal, but continued patterns of this behavior can cause real problems in your ability to function normally. Research shows that inadequate sleep can have disastrous effects on your weight loss efforts, impair your concentration, and even mimic the symptoms of impaired glucose tolerance (which can lead to diabetes and hypertension). Your mood also suffers when you don’t get enough shut-eye, causing you to become disoriented on the job, fatigued behind the...
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