ARTHRITIS GOOD FOOD
To help manage arthritis, focus on an anti-inflammatory diet rich in omega-3 fatty acids, antioxidants, and fiber. Key foods include fatty fish (salmon, tuna), colorful fruits and Best Foods for Arthritis Relief
- Fatty Fish (Omega-3s): Salmon, tuna, mackerel, and sardines reduce joint inflammation.
- Fruits & Vegetables: Berries (blueberries, strawberries), cherries, citrus fruits (oranges, lemons), leafy greens (spinach, kale), and broccoli are high in antioxidants.
- Healthy Fats & Oils: Extra virgin olive oil and avocados provide monounsaturated fats that fight inflammation.
- Nuts & Seeds: Walnuts, almonds, chia seeds, and flaxseeds are rich in healthy fats and magnesium.
- Whole Grains: Oats, brown rice, and quinoa are high in fiber, which reduces inflammation.
- Herbs & Spices: Garlic, onions, and turmeric (containing curcumin) have strong anti-inflammatory properties.
- Beverages: Green tea provides antioxidant benefits
vegetables (berries, leafy greens), nuts, olive oil, and beans. These foods help reduce joint pain and stiffness by combating inflammation
MILK low-fat or fat-free cow's milk is generally considered best as it provides calcium and vitamin D for bone health without high levels of saturated fat, which can cause inflammation. Low-fat milk may slow the progression of knee osteoarthritis. Probiotic-rich options like kefir or plain, low-fat yogurt are excellent for reducing inflammation
Mediterranean Diet: a Mediterranean or DASH diet (emphasizing plants and fish)
Add Fiber: Legumes -lentils, black beans) help reduce inflammation.
Increase Vitamin D: Foods like eggs and fortified dairy support bone health.
Mass General Brigham +6
Foods to Avoid/Limit
Processed Foods: Often contain unhealthy fats and preservatives.
Sugary Drinks & Added Sugars: Can worsen inflammation.
Refined Carbs: White bread and pasta
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ARTHRITIS AVOID
Limit Inflammatory Foods: Reduce added sugars, refined carbohydrates, red meats.
The 5 Worst Foods for Arthritis
- Added Sugars & High Fructose Corn Syrup: Sugary drinks (soda, fruit juices), candies, and desserts release inflammatory cytokines, triggering flares.
- Refined Carbohydrates: White bread, white pasta, and pastries spike blood sugar, leading to increased inflammation and weight gain that stresses joints.
- Trans Fats & Bad Fats: Found in fried foods, fast food, and processed snacks (cookies/crackers), these fats trigger systemic inflammation.
- Processed and Red Meats: Bacon, sausage, and red meats are high in saturated fats and advanced glycation end products (AGEs), which increase joint inflammation.
- Alcohol & Sugary Drinks: Excessive alcohol consumption can trigger joint flares and increase inflammatory markers in the body.
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Additional Trigger Foods to Avoid:
Additional Trigger Foods to Avoid:
- Gluten: Wheat, barley, and rye can cause joint irritation, particularly in people with rheumatoid arthritis.
- High-Fat Dairy: Contains saturated fats and substances like casein that may cause inflammation in some individuals.
- Omega-6 Fatty Acids: Excessive intake of corn, sunflower, or peanut oils can contribute to joint pain.
GERD Silent Reflux
https://www.youtube.com/watch?v=9TVMcS42se0
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hernia vids
https://www.youtube.com/watch?v=p25A5-rg9q8&list=PLvtKhGEPgZ9SLYrIJWq0nAa2BLmOExude
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Effects of antidepressants on physical health ranked for first time https://www.bbc.com/news/articles/c9d65nqgd5zo
How 20 minutes of nature can boost your health https://www.bbc.com/news/articles/cvg0yvdjgn5o
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24 hour fasting
Wot to eat BEFORE 24 hr fast Before a 24-hour fast, eat a balanced meal rich in protein, healthy fats, fiber, and complex carbs like lean meats, fish, eggs, avocado, nuts, whole grains (oats, brown rice), fruits, and plenty of vegetables to stay full, stabilize blood sugar, and provide sustained energy, while also drinking lots of water and limiting processed foods.
Wot to eat AFTER 24 hr fast t
> eat small portions of gentle, nutrient-dense foods like bone broth, scrambled eggs, steamed vegetables, avocado, lean protein (chicken/fish), or fermented foods (yogurt) to ease your digestive system back in, focusing on hydration
avoid heavy fats, sugar, or excessive spice to prevent discomfort. Gradually reintroduce more substantial meals, prioritizing protein, healthy fats, and low-glycemic carbs for sustained energy.
Gentle First Bites (Start Here)
Liquids: Water, coconut water, bone broth, or a simple smoothie (with greens/fruit) to rehydrate and replenish electrolytes.
Soft Proteins: Scrambled eggs, hard-boiled eggs, or small portions of cooked chicken or fish.
Cooked Vegetables: Steamed zucchini, carrots, or broccoli.
Healthy Fats: Avocado slices.
Next Steps (After Your Stomach Adjusts)
Yogurt/Kefir: Unsweetened yogurt or kefir for probiotics and nutrients.
Berries & Low-Sugar Fruits: For antioxidants and vitamins.
Whole Grains: Small amounts of oats or rice.
What to Avoid Initially
Heavy Fats: Fried foods, large amounts of cheese.
Sugar & Simple Carbs: Soda, candy, or large servings of bread.
Spicy Foods: Can irritate your stomach.
Alcohol & Caffeine: Can be dehydrating and harsh.
Key Strategy
Start Small: Don't overwhelm your system with a big meal.
Listen to Your Body: If something causes discomfort, stop and try something gentler.
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5 Lifestyle Help Live Well for Longer
Benefits of Standing on 1 Leg https://www.bbc.com/future/article/20260114-the-surprising-benefits-of-standing-on-one-leg
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