Nutrients and Herbs for Joints

Nourishing your joints may be one of the most important things you can do when you age and to support healthy joints and active lifestyles. Let’s review some of the most common joint-supporting nutrients and herbs:

Nutrients

1. Glucosamine

Since healthy cartilage is vital to joint health, nourishing the cartilage in our joints is necessary.

As we age, cartilage can weaken and break down, which may affect how joints function and feel. Glucosamine is a compound that helps keep cartilage healthy. It is one of the primary building blocks found in cartilage, and it plays a role in building tendons, ligaments and the thick synovial fluid that surrounds joints. 

2. Chondroitin

Like glucosamine, chondroitin is a major building block of cartilage that naturally occurs in connective tissues throughout the body. Chondroitin is a water loving molecule, and therefore helps draw fluid into the joint, supporting the cushioning qualities of cartilage. Thus it is a critical component in the formation of cartilage. 

3. Methylsulfonylmethane (MSM)

MSM is a sulfur compound found naturally in our bodies. Sulfur is crucial for repairing connective tissues, which is one area in which it may provide benefits for joint health. 

MSM supports collagen and keratin and may play a role in supporting immune response to stressors, plus it may support muscles during workouts and help fight oxidative stress caused by exercise.  

In nature, MSM is present in small amounts in vegetables, fruits and grains. It is also involved in the metabolism of certain foods and helps our body absorb nutrients. 

4. Collagen 

Collagen is a protein and a natural part of cartilage, bone and other tissues. It is found in skin, muscles, and tendons. 

There are many different types of collagen. Type II collagen is the major type of collagen in cartilage, imparting strength and the ability to compress to the cartilage within our joints so they can absorb shocks. 

5. Turmeric 

Turmeric is a spice made from the dried and ground root of the turmeric plant, a plant in the same family as ginger. It has been used as an herbal tonic for thousands of years, and many of the benefits of turmeric are attributed to a phytochemical within it known as curcumin. 

Curcumin is an extremely potent antioxidant carotenoid pigment with potential uses for many areas of health, including joint health as well as in the areas of memory, digestion and circulation. As a nutrient for joint health, turmeric may have comforting qualities and support healthy joint function.

6. Vitamin D 

Vitamin D is well-known for helping support many areas of health, including healthy bones and teeth, cardiovascular health, muscle support and more.

Studies have repeatedly found low levels of vitamin D in people with joint concerns, which means there may be a link between vitamin D and joint health. The potential benefits of vitamin D for joint health may be related to the vital role vitamin D plays in calcium and phosphorus absorption, including its roles in the release of calcium from the intestines and the active transport of phosphorus. 

Phosphorus works together with calcium to help build bones. Low levels of phosphorus alongside low levels of calcium and vitamin D for long periods of time may lead to weakness or softness of bones, which might contribute to muscle and joint concerns. 

According to recommendations by the Food and Nutrition Board (FNB), healthy adults between 19 and 70 years of age should get 600 IU of vitamin D each day, and adults over 71 should get 800 IU each day.

7. Calcium 

Calcium is the most abundant mineral in the human body, and it is primarily stored in bones and teeth to help them stay strong. It also helps muscles contract and expand and plays a role in nervous system health. 

The relationship between calcium and joint health is multifaceted. As we age, our bodies become less efficient at absorbing calcium. In fact, by about age 30 our bones have reached their peak calcium content and start to lose calcium slowly, but we can help slow those losses by getting enough calcium every day. Several areas of joint health concern may coincide with bone weakness or changes in bone mass or mineral density. 

Calcium plays a role in keeping bones strong and healthy bones are important for healthy joints. Cartilage is avascular, meaning it does not have its own blood and nutrient supply. As we move, the synovial fluid from joints is pushed down through the bony channels of subchondral bone where it draws nutrients from the blood supply in the bone and carries those nutrients back to the cartilage. As bone health declines, these bony channels can breakdown, which makes this process less efficient.

The FNB recommends that adults between 19 and 50 years of age get 1,000 mg of calcium per day. Males 51 to 70 should also aim for 1,000 mg per day, and females 51 to 70 need 1,200 mg per day. Male and female adults over 71 years of age should get 1,200 mg of calcium each day.

Herbs for Joints

There are some herbal ingredients that are clinically-backed for helping keep our joints healthy and comfortable: 

Boswellia: A member of the Burseraceae plant family, boswellia has been used for thousands of years by Ayurvedic practitioners in India. Besides supporting restful sleep and immune health, boswellia is especially useful in promoting joint function and comfort.

Heartwood: A thorny tree found in South Asia known as the cutch tree (Acacia catechu) is the source for heartwood. Heartwood is rich in catechins, powerful antioxidant polyphenols found in plants. Research indicates that heartwood is an excellent supporter of joint health, mobility and comfort.

Chinese Skullcap: A staple of traditional Chinese herbalism, Chinese skullcap (Scutellaria baicalensis) is a must-have for those looking for a little extra joint support. This flowering member of the mint family has been clinically studied for promoting joint comfort, and may be especially beneficial when taken with heartwood.

White Mulberry Root: Taken from the root of the mulberry tree (Morus alba) found in Northern China, white mulberry root is a potent source of antioxidant flavonoids and ployphenols. Studies show these antioxidant compounds may boost white mulberry root’s ability to aid joint health, comfort and mobility.

Health Benefits of Playing an Instrument

 

Playing a musical instrument is a great form of cognitive exercise. There is an abundant amount of research that proves musical activity to be beneficial to both the human mind and body. The health benefits range from lowering stress and blood pressure to preventing dementia and depression:

Keeps the mind sharp

A study administered at the University of Kansas Medical Center concluded that musicians performed better at cognitive tests than non-musicians. Regularly playing any instrument is a great form of exercise for the brain.

Enhances coordination

The act of playing any instrument would require you to have sharp hand-eye coordination. This can even benefit you on the basketball court, or any sport that requires good hand-eye coordination. 

Regulates mood

Research shows that creating music reduces stress by lowering cortisol levels. The effect of playing at an alternate speed can further promote these benefits. Playing music can also act as an emotional outlet. Creating your own music allows you to mold your sadness, joy or tension into a poetic work of art. 

Sharpens your reading skills

One of the biggest aspects of being a musician is being able to read and apprehend music. Continuously reading and recognizing different notes better advances your reading and apprehension skills. 

Improves respiratory system

The instruments thrive off air vibrations that the musician is responsible for creating. Thus one of the first things you must know how to play an instrument is to breathe properly. This means breathing both effectively and efficiently must be second nature to the musician. 

Increases listening skills

In order to play music, you must be able to listen intuitively. The ability to listen allows you to know whether you are hitting the right notes. This in turn leads to better listening skills, which is an important aspect of building social relationships. 

Promotes sense of achievement

The process of learning how to play an instrument can be both time consuming and weary. Overcoming this directly results in a sense of achievement and pride. The more time and effort you put into mastering an instrument, the greater your sense of achievement will be.

Boosts concentration

As a musician, you must be able to listen in on the beat, rhythm, texture, timbre and so on. The only thing more beneficial than concentrating on your own sounds as an artist is concentrating on the sounds of a musical group. Being in a musical group further boosts these concentration skills by making you focus in on the harmony of the group as a whole. 

Reforms time management skills

The lengthy process of learning how to play an instrument would require you to manage your time adequately. This in turn promotes better time management skills, which you can apply to your everyday responsibilities. 

Helps Treat Alzheimer’s

The mental stimulation involved in playing and listening to music can promote better memory in patients with Alzheimer’s disease. In a study done on Alzheimer’s patients, it was concluded that music memory was retained far better than spoken word. This was due primarily to the heightened arousal caused by music, which led to improved attention and memory. 

~ From ReSYNC Your Life: 28 Days to a Stronger, Leaner, Smarter, Happier You by Samir Becic

Diabetes and COVID-19

Diabetes has been increasingly common in the past 30 years and there are now more than 400 million people living with diabetes in the world. The two main types of diabetes are type 1 and type 2. Type 2 is much more common.

According to Dr. Gojka Roglic of WHO (World Health Organisation), people with diabetes are at higher risk than people without diabetes of having a severe illness of COVID and also dying of COVID. They are considered as a vulnerable group. Type 1 seems to also have a higher risk than type 2 of a severe COVID illness and death.

The pandemic and the measures to contain it are quite a challenge for people with diabetes. The mainstone in treatment is physical activity and a healthy diet, and that might not be possible in the pandemic conditions. Thus, people with diabetes have to be creative about how to manage to continue the recommended physical activity and a healthy diet within the constraints posed by the pandemic. It is recommended all the measures for containing the pandemic and for protecting as individuals, such as hand washing, wearing masks, ventilating indoor habitats, socializing with people preferably outdoors whenever possible, and keeping the safe physical distance.

There is also vaccination, which is recommended for people with diabetes as a priority group.

Leisure time exercise better than work-related physical activity

Although exercise guidelines encourage all types of physical activity, a study suggests that while leisure-time activity promotes cardiovascular health, job-related activity does not.

The study on 104,000 men and women living in Copenhagen was published in the European Heart Journal.

Researchers in the study found that the more leisure-time activity people reported, the lower their risk of experiencing a heart attack or stroke. In contrast, the people who got most of their physical activity on the job were more likely to experience those cardiovascular problems.

One possible explanation: compared with leisure exercise, work activity does not raise a person’s heart rate enough to improve fitness.

Weight Loss Grocery List

Research shows that nutrition knowledge and diet quality are linked to a lower body mass index (BMI). Studies also show that nutritious eating patterns are tied to long-term weight loss maintenance.

A few food groups stand out for weight loss, and at the top of the list is produce. A recent study published in the American Journal of Clinical Nutrition found that an increased intake of fruits and vegetables can counteract a higher BMI and body weight associated with genetics. The weight loss grocery list that can help support long-term weight loss maintenance includes the following: 

• ·        Apples
• ·        Avocado
• ·        Bananas
• ·        Bell peppers
• ·        Citrus fruits
• ·        Cucumbers
• ·        Dates
• ·        Eggs or plant-based egg substitute
• ·        Grapes
• ·        Greek yogurt (plant-based or dairy)
• ·        Hummus
• ·        Leafy greens
• ·        Mushrooms
• ·        Onions
• ·        Plant milk
• ·        Potatoes
• ·        Sweet potatoes
• ·        Tomatoes
• ·        Vegan pesto
• ·        Whole grains
• ·        Zucchini 

One study found that whole grain intake was inversely associated with belly fat. Another study showed that substituting refined grains with whole grains increased resting metabolic rate, a measure of calorie burning. Besides, whole grains can also up your intake of fiber, vitamins, minerals and antioxidants.

Research also shows that monounsaturated- and polyunsaturated-fatty acids consumption have desirable effects on body weight and fat mass. To optimize your fat intake, consider cooking with extra virgin olive oil instead of butter, nibbling on nuts or seeds in place of cheese, and opting for plant-based dips like guacamole and tahini over ranch.

Plant-based diet linked to lower stroke risk

Plant-based diets not only ward off heart disease, they also can ward off strokes. 

A Harvard study published online March 10, 2021, by the journal Neurology evaluated the self-reported health data of about 210,000 healthy men and women who periodically answered diet questionnaires over 25 years. 

Compared with people who ate unhealthy plant-based foods (such as white bread, pizza, potatoes, and foods with added sugar), people who ate healthy plant-based foods (leafy greens, whole grains, and beans) had up to a 10% reduction in stroke risk, especially ischemic strokes, which, like heart attacks, are caused by a blockage of blood flow. 

A healthy plant-based diet is just part of the approach to preventing a stroke. This approach should also include lots of aerobic exercise to get your heart and lungs pumping; adequate sleep; stress reduction; blood pressure, blood sugar, and weight control; limited alcohol intake if you drink; and not smoking.

What is long COVID?

What happens after someone has recovered from COVID-19? 

The researchers found that nearly half of COVID-19 patients have lasting health issues.

For many, recovery from COVID-19’s acute phase is just the beginning of the story. COVID-19 can affect the long-term health of a person’s heart, brain, lungs, kidneys and skin. It can also cause a host of lasting symptoms, referred to collectively as “long COVID.”

One 2021 study found that more than three-quarters of COVID-19 patients in a hospital in Wuhan, China, still had at least one symptom 6 months after their discharge from the hospital. 

This is consistent with a 2020 study from Italy that found that 87.4% of COVID-19 patients reported experiencing at least one symptom 2 months after their discharge from the hospital.

A preprint 2020 study found that long COVID is more likely to occur in older adults, people with a higher body mass index (BMI), and females. 

It also notes that individuals who experience more than five symptoms during the first week of illness are more likely to develop long COVID.

The symptoms that people most commonly report in long COVID are: 

• ·        fatigue
• ·        shortness of breath
• ·        cough
• ·        joint pain
• ·        chest pain

People may also experience: 

• ·        brain fog, wherein they find it more difficult to think clearly and focus
• ·        depression
• ·        muscle pain
• ·        headache
• ·        fever, which may come and go
• ·        heart palpitations, or a feeling of the heart pounding

People may also develop long-term complications that affect the organs.

Some possible causes of long COVID may include: 

• ·        a reduced or lack of response from the immune system
• ·        relapse or reinfection of the virus
• ·        inflammation or a reaction from the immune system
• ·        deconditioning, a change in physical function due to bed rest or inactivity
• ·        post-traumatic stress

Some research indicates that the lingering problems associated with long COVID-19 may be the result of injury to multiple organs, including the lungs, heart and brain. COVID-19 may also cause long lasting changes to the immune system, which can affect these organs. These changes, particularly in the lungs, may last longer than the time it takes for the body to remove the virus.