Cortisol, often referred to as the “stress hormone” is released by the adrenal glands in response to a stressful situation. As a rule, this natural process is helpful to keep the body operating efficiently and reacting quickly. However, cortisol can actually function as your enemy as well and too often, in today’s color-coded planner, fast-paced, drive-thru world, stress (and the rising cortisol levels that come along with it) is far too common. So what are some signs your cortisol levels are high, and what can you do?
5 Foods/Spices That Fight Chronic Pain
I have had chronic pain in my knee for a very long time. I tore my ACL playing basketball in college and have had other minor tears, sprains and even a medial meniscal cyst over the last ten years. All of this has left a tremendous amount of scar tissue, arthritis and pain in my knee. I have been advised that I need a total knee replacement but have been doing as many natural things as possible to postpone or possibly forego this all together.
I am a firm believer in food as being my first stop for relief and because of this, I have experimented with a number of foods in my diet searching for those that bring the most relief. It is amazing how much just adjusting your diet slightly can have an impact on pain levels. After many years of experimenting, here are the five foods and spices that have brought me the most relief.
Tart Cherries: Eating tart cherries or drinking cherry juice is a well-known remedy for pain and inflammation. Science is just now catching up to what many have known for years, cherries do, in fact, relieve pain associated with such conditions as arthritis. In one study it was found that eating as few as ten tart cherries per day protects against gout, a painful form of inflammatory arthritis.
Other studies seem promising with regards to tart cherry juice and osteoarthritis. Research published in Osteoarthritis and Cartilage found that patients who drank 16 ounces of tart cherry juice per day for six weeks had marked improvement in joint pain, stiffness, and flexibility. I myself enjoy a small bowl of cherries at least 3 days a week and notice an improvement in both pain and flexibility of my injured knee.
Ginger: Ginger has been used a natural inflammatory for thousands of years. A study from the University of Miami found that a highly concentrated ginger extract significantly reduced pain and stiffness in knees joints when compared to a placebo. They concluded that ginger extract might one day be a substitute for nonsteroidal anti-inflammatory drugs. I drink a couple cups of tea with fresh ginger root and can really notice a difference in my knee pain and swelling.
Turmeric: This ancient spice is loaded with powerful anti-inflammatory properties. Its ability to reduce inflammation and fight pain come from the main ingredient, curcumin. Turmeric has been proven to be effective against all kinds of inflammatory pain such as muscle sprains, injuries, and arthritis. There are a number of ways to get a turmeric fix but the one I found most effective for me was to just add ground turmeric to many of my dishes. It is especially delicious on eggs, in soup, stews and even on salads. I also enjoyed turmeric tea and a turmeric topical rub for my knee.
Coffee: I was excited to see that coffee made my list for helping with my pain. Caffeine is a powerful pain reducer. It blocks receptors in the brain known as ‘adenosines.’ which cause the body to relax and activate dopamine chemicals that reduce pain and improve energy. I found that if I drink a cup of coffee prior to working out helped me to recover without pain after working out and allowed my joints to recover faster. A study conducted by the University of Illinois at Urbana Champaign shows that small doses of caffeine before working out may prolong the duration of a person’s exercise.
Oranges: Oranges contain beta-cryptoxanthin, a phytochemical that can decrease the development of inflammatory joint conditions. I eat one orange a day as part of my anti-inflammatory diet. If you struggle with insulin resistance, be sure to eat your fruit before noon.
In Summary
In addition to including anti-inflammatory foods and spices in your diet be sure that you are getting daily exercise, sleeping at least 7 hours a night and managing stress. All of these things will go a long ways towards helping reduce pain and swelling.
-Susan Patterson
5 Health Benefits of Soaking Your Feet (and what to soak them in)
There’s nothing quite as rewarding as coming home after a long day at work and preparing a relaxing foot soak to ease away your troubles and improve your mood. If you’ve forgotten about your feet lately, its time to give them some much needed TLC with one of the most enjoyable at-home spa activities out there. All you need is some Epsom salt, hot water, and a simple bowl or bucket. Happy soaking!
Can Concerts Every 2 Weeks Help You Live Longer? 5 Health Benefits Of Music
Most people love listening to music while they work or on their commute, but new research tells us that going to concerts on a regular basis can increase your life expectancy by nearly a decade. [Read more…]
9 Reasons You Should Eat More Blueberries
I love blueberries. They are visually appealing, fun to eat and a wonderful addition to any healthy diet. Blueberries are a staple in my home and they should be in yours as well. Here are just nine reasons why you should eat more blueberries.
Blueberries fight inflammation
Chronic inflammation is the root of all sickness. It causes skin problems, joint problems, metabolic syndrome, arthritis and more. In one study it was found that obese rats that ate the equivalent of two cups of wild blueberries per day for eight weeks had markedly lower inflammation levels than those that did not consume the berries.
Blueberries are good for your brain
If you want to keep your brain sharp, eat more blueberries. Flavonoids in the berries protect cells in the body including neurons in the brain that transmit thoughts, feelings, and memories. Keeping these nerve cells healthy will help your brain function at its best. According to research, a diet rich in blueberries will enhance not only memory but also balance and coordination.
Blueberries can make you feel great
Because they increase the production of feel-good dopamine, blueberries are a great way to lift your spirits naturally. They may also help reduce the onset and symptoms of Parkinson’s disease because of the dopamine.
Blueberries are great for your skin
Organic wild blueberries contain vitamin A and C and are great for the healthy skin, including collagen, your skin’s support structure. Consuming foods rich in these nutrients can help reduce wrinkles, sagging skin and dark circles. Berries also contain water, which keeps skin hydrated and young looking.
Blueberries protect you from serious disease
Because of the potent flavonoid antioxidant, anthocyanin, blueberries can protect you from some very serious illnesses such as cardiovascular illness, neurodegenerative disease, and cancer.
Blueberries can help burn fat
Blueberries contain catechins that can activate fat-burning genes in abdominal fat cells. When combined with a healthy diet and regular exercise, these little berries are a powerful tool to help reduce belly fat, in particular. Research from Tufts University found that consuming catechins on a regular basis increases abdominal fat loss by 77 percent and doubles total weight loss. Now that’s reason enough in itself to eat more blueberries!
Blueberries protect the brain from environmental toxins
Blueberries contain natural phytonutrients called proanthocyanidins, which can protect the watery and fatty parts of the brain from harmful environmental toxins.
Blueberries can help reduce pain
Blueberries contain salicylic acid – a natural form of aspirin. Salicylic acid can thin the blood and reduce pain.
Blueberries are portable and delicious
Besides all of their rich nutritional and therapeutic value, blueberries are just downright delicious. Not only that, they are easy to take along with you and make a wonderful travel or office snack. They are, hands down, one of the best stand-alone fruits you could include in your diet.
Some great things to do with blueberries
- Freeze them for your smoothies
- Add banana and apples for a mixed fruit salad
- Mix blueberries with your favorite organic granola
- Make gluten-free blueberry muffins
- Add blueberries to seltzer water for a refreshing drink
- Add blueberries to your favorite organic yogurt
- Mix blueberries with cottage cheese or your favorite organic yogurt
-Susan Patterson