It’s not secret that cherries offer numerous health benefits, given that they are nutrient-dense. Sour cherries, in particular, work to fight inflammation, may reduce muscle soreness, and boost immune function. Some research also suggests that tart cherries, or tart cherry juice, may help people improve their sleep. The key to a more restful night’s sleep could be in the refrigerator!

Why Tart Cherry Juice?

About one-third of Americans report that they do not get enough sleep every night. A lot of people suffer from insomnia, restlessness, and other health issues that impact sleep quality and quantity. Tart cherry juice enters the equation because, although it is not an insomnia cure, it may lead to better and longer sleep. Researchers attribute this to the melatonin and tryptophan in tart cherries. 

Melatonin is a sleep hormone that the body secretes at certain times of the day to signal the body that it is time for sleep. Tryptophan is an essential amino acid that helps the body produce melatonin. Tryptophan is not just something people talk about during the holidays when turkeys are cooking. There are nine milligrams (mg) of tryptophan in a 100 mg serving of tart cherries. Evidence suggests that drinking tart cherry juice also increases the available melatonin in the body and promotes better sleep quality. 

How Much Tart Cherry Juice Should You Drink?

One study indicated that participants who drank eight ounces of tart cherry juice twice a day for two weeks experienced improved sleep. When you choose tart cherry juice, make sure to pick the one without added sugar. Adding too much sugar to your diet can negatively affect blood sugar levels and may cause energy spikes before bed. If the sour flavor of tart cherry juice is too strong, you can buy tart cherry extract as a supplement. 

The National Institutes of Health (NIH) Office of Dietary Supplement reports that there are no safety concerns with drinking up to 16 ounces in a single day for two weeks. It also states that it is acceptable to take 480 milligrams (mg) of tart cherry extract capsules once per day for up to two weeks. If you take a melatonin supplement, pill, or gummy, talk to your doctor before adding tart cherry juice to the equation. 

When Should You Drink Tart Cherry Juice For Sleep?

Just like a consistent bedtime routine, consistency is key. Drink the tart cherry juice at the same time every day to help increase the body’s melatonin production. Consider adding tart cherry juice to your bedtime routine, but don’t drink it right before you go to sleep. That said, researchers found that tart cherry juice can improve sleep no matter what time you drink it. If you prefer a glass at breakfast or lunch, you can still experience the same benefits as drinking it before bed. Should you choose to drink it at night, drink it about an hour or so before bed to prevent having to wake up and use the restroom in the middle of the night. 

Additional Benefits Of Tart Cherry Juice

In addition to improving your sleep, tart cherry juice may also provide the following health benefits:

• Reduced pain: It’s possible that tart cherry juice may help reduce pain in instances other than athletic recovery. Studies show that people with arthritis who consumed tart cherry juice experienced reduced pain and stiffness. Those same people also experienced improved biological markers associated with arthritis after drinking tart cherry juice consistently. 
• Improved muscle recovery: There are antioxidants in tart cherry juice that have demonstrated an ability to reduce muscle damage in athletes. Drinking tart cherry juice or taking tart cherry capsules before exercise may help reduce muscle pain and improve athletic performance. 
• Improved memory and brain health: One study found that older adults with dementia who consumed six ounces of tart cherry juice for 12 weeks experienced improvements in both short- and long-term memory. This is because the antioxidants in tart cherry juice work to protect against degeneration and help keep the brain healthy.

SHARE:

The post Can Tart Cherry Juice Help Improve Your Sleep? appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

For hundreds of years, different civilizations used their own versions of fire cider or herbal tonics to promote general well-being. These days, you can see people and “wellness gurus” alike making spicy fire cider on TikTok or Instagram. The claim is that it not only enhances immune function, but it is also a natural cold killer. 

What Is Fire Cider?

Fire cider is a spicy, homemade drink made with all-natural ingredients that help optimize immunity. The proponents of fire cider claim that when all of the ingredients work in unison, they create a super beverage that can help prevent you from getting sick. The term “fire cider” was coined by Rosemary Gladstar in 1970, when she published a recipe that used: 

• Raw apple cider vinegar
• Garlic
• Ginger
• Honey
• Horseradish root
• Onion
• Cayenne pepper

Since then, many people have published variations of the drink, with some including ingredients like:

• Elderberry
• Rosemary
• Turmeric
• Orange or lemon zest
• Jalapeño or habanero peppers

Once you have your recipe of choice, combine all of the ingredients (except honey) in a glass jar and let it sit in a cool, dark place. After the ingredients steep for one month, you strain the liquid through a cheesecloth and add honey to taste. That liquid is the fire cider, which sounds interesting, but how effective is it?

Are There Benefits? 

The predominant claims from people who love fire cider are that it helps fend off sickness and builds a healthy immune system. The unfortunate reality is that there is no scientifically-backed evidence stating that fire cider actually works. What is true is that the ingredients offer beneficial nutrients that can encourage healthy immune function. They do not, however, possess the abilities to prevent or cure illness. Continue reading to learn about the benefits of some of the ingredients. 

Apple Cider Vinegar

Since the times of the Ancient Greeks, vinegar has been used to help treat sores and clean wounds. In recent years, apple cider vinegar has received a lot of attention because people claim that it can aid weight loss, improve digestion, enhance immunity, and more. Test tube studies found that apple cider vinegar effectively killed certain disease-causing yeast and bacteria. Other studies found that consuming apple cider vinegar can help lower total blood cholesterol and blood sugar. More research is needed in both regards, though. 

Ginger

This is a common spice used to help soothe a sore throat and an upset stomach. Researchers have studied ginger extensively because it is effective at relieving nausea, easing period cramps, relieving muscle and arthritis pain, and reducing inflammation. Although ginger is thought to enhance immune function, there is no scientific evidence that supports that. Some people also claim that it aids weight loss by promoting feelings of fullness. There is no evidence that supports that either. 

Hot Peppers

You can include cayenne pepper, jalapeños, or other spicy peppers in fire cider. Peppers are naturally rich in vitamin C and contain active compounds that may help you live longer, according to some research studies. Capsaicin is the active compound that is responsible for the heat in peppers, but it also exhibits impressive antimicrobial activity. Capsaicin can irritate the skin, so make sure to wash your hands after handling hot peppers, as you don’t want to touch your eyes or other sensitive areas. 

Garlic

If you know anything about garlic, you know that it has a lot of “antis,” such as antimicrobial, anti-inflammatory, anti-fungal, anti-diabetic, and anti-cancer properties. Garlic can be hard to digest for certain people because it contains fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs). For this reason, garlic can occasionally cause cramping, bloating, and diarrhea in certain people.

Honey

Many people celebrate honey for its antimicrobial properties, and it has been used in healing practices since ancient times. Medical grade honey may help remedy minor wounds, diabetic ulcers, and burns. You do not find medical grade honey on your average grocery store shelf, though. The honey you have in your pantry will not kill or prevent the common cold. It is possible for honey to soothe a sore throat and ease some symptoms of respiratory infection.

SHARE:

The post Spicy Fire Cider: A Natural Cold Remedy? appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

With just four ingredients, this seasonal cherry smoothie is about to be your new summer favorite. It is creamy, raw vegan, and filled with more flavor than you can imagine. It is easy to prepare and what is most impressive about it is that it strikes a balance between the right amount of sweetness and texture. Rich in a variety of vitamins, minerals, antioxidants, and other micros and macros, this smoothie is a new favorite.

Depending on where you live and which stores you have access to, cherries may be available throughout the year, or during a few seasons. For the most part, summer is the season of cherries, in addition to other stone fruit, such as nectarines, apricots, peaches, and plums. Cherries exhibit a high antioxidant content, which is beneficial for fighting oxidative stress, which can increase the risk of chronic illnesses. Cherries are especially rich in polyphenols, a group of plant compounds that reduce inflammation, fight cellular damage, and promote overall health. One study found that a diet rich in polyphenols can protect against diabetes, heart disease, certain cancers, and cognitive decline.

Due to their anti-inflammatory properties, cherries may also improve symptoms of gout and arthritis. A systematic review from 2019 found that cherries may decrease uric acid levels in the body, making them useful for fighting gout flare-ups. A separate controlled study from 2023 found that a supplement of tart cherry taken for 12 weeks was able to lower inflammation in patients with gout. Due to their ability to reduce oxidative stress, cherries may suppress inflammatory proteins, which may reduce arthritic symptoms.

SHARE:

The post 4-Ingredient Cherry Smoothie appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Summer is fast approaching, which means exciting produce items are on the way to your local grocery stores. If you have rheumatoid arthritis (RA), you can take advantage of many of summer’s fruits and vegetables because they contain beneficial antioxidants and polyphenols that work to fight inflammation. These fruits and vegetables contain different phytonutrients, which work to reduce oxidative stress, a process that can lead to cell damage. 

Don’t Worry About The Sugar Too Much

Is it true that certain fruits contain natural sugars? Yes, absolutely, but you do not have to avoid them entirely. Sugar does increase inflammation, but a lot of the research that indicates that cites sugar-sweetened beverages as the problem sources. These drinks provide empty calories, unlike fruits that contain natural sugars, vitamins, minerals, phytonutrients, and antioxidant compounds that may reduce the risk of inflammation. Continue reading to learn which summer fruits you should add to your RA-friendly diet. 

Stone Fruit

Peaches, plums, nectarines, and apricots are stone fruit that are freshest during the summer months. Studies show that the polyphenols in peaches work to reduce inflammation. Apricots are rich in fiber, which works to improve gut health, and lots of vitamins A & C which work to encourage healthier skin and immune function. Plums get their naturally dark hue from anthocyanins, which are antioxidants that have been proven to combat inflammation. You can enjoy stone fruits as a delightful snack, or incorporate them into smoothies, salads, and more. 

Blueberries

Blueberries are not typically thought of as a summer-specific fruit because you can get them year-round. They are freshest (and most affordable) in the summer! Blueberries contain several polyphenols, including anthocyanins and quercetin, both of which exhibit antioxidant effects and phenolic acids that reduce inflammation. Mix blueberries into yogurt, smoothies, salads, and desserts. 

Watermelon

One of summer’s best treats and most popular fruits is the mighty watermelon. Not only does watermelon aid your hydration efforts, but it also contains lycopene, citrulline, polyphenols, and vitamins A and C, all of which exhibit antioxidant properties. Some of these nutrients even work to enhance joint health. Additional research suggests that watermelons contain nutrients that may fight back against other conditions, including diabetes, certain types of cancer, obesity, and heart disease. Enjoy watermelon fresh, cubed up in a fruit salad, or blended into a refreshing sorbet.

Cantaloupe

Another popular summer melon, cantaloupe is an excellent source of vitamin C and beta-carotene. Belonging to the cucurbit family, cantaloupe exhibits antioxidant effects, which researchers attribute to the bioactive components, including cucurbitacin. Slice up cantaloupe and enjoy it fresh, chop it up to make a melon salsa, add it to smoothies, or make your own popsicles. 

Pineapple

Pineapples are naturally rich in vitamin C, which encourages healthier skin and immune function. More importantly, they contain a lot of bromelain, a protease enzyme that has the potential to reduce inflammation, support immune function, and aid digestion. Studies show that bromelain helps break down protein, giving your digestive system a helping hand. Enjoy pineapple raw, add it to sorbets, salsa recipes, or fruit salads. You can even cut the pineapple into long strips and grill it with a little olive oil and honey. 

Grapes

The Arthritis foundation recommends people with RA to enjoy both white and darker-colored grapes, as they are great sources of antioxidants and polyphenols. Red and black grapes also contain resveratrol, a natural polyphenol that exhibits anti-inflammatory activity and may improve cardiovascular health. Enjoy grapes out of hand or pop them in the freezer and enjoy them as refreshing treats on hot summer days. 

Cherries

To round out the list of RA-friendly foods, we have a great summer treat: cherries. Exhibiting antioxidant and anti-inflammatory properties, cherries work to decrease both inflammation and oxidative stress. They may also help reduce exercise-induced muscle soreness, improve sleep, and lower blood pressure. Until recently, it was thought that tart cherries were the only varieties to produce these effects, but newer research indicates that sweet cherries are also effective. Enjoy cherries as a healthy snack or include them in your yogurt, chia pudding, juices, smoothies, and more.

SHARE:

The post 7 Summer Fruits For Rheumatoid Arthritis appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Some health experts suggest that sitting is the new smoking. If you sit for more than three to four hours per day, which is very common, your body is most likely not functioning as well as it could be. Fortunately, there are various exercises and movements that can help you whip it back into shape. No need to feel tightness in the hips, back, and neck every single day!

Believe it or not, sitting down every day can cause long-lasting damage. You sit on your way to work, you sit at work, and then you sit on your way home from work. You may even sit once you get home from work! A sedentary lifestyle can increase the risk of cancer, arthritis, obesity, heart disease, accelerate aging, and muscular tightness. 

Unfortunately, one workout session every now and again will not counteract all of that sitting. Paying a little more attention to how much you sit can help you change your lifestyle habits. Maybe you stand up at your desk a little more or go for a walk on your lunch. To get you started, engage in these daily habits and mobility movements to help correct all that sitting.

Hinge, Hold, And Stretch

This pose requires some mild body awareness, as it focuses on the concept of the hip hinge. It may take some practice to get it right, but it is highly beneficial for people with desk jobs. Stand up straight with your feet hip-distance apart. Keep a slight bend in your knees and hinge at the hips to lean forward slightly, maintaining a straight back. At a certain point, you should feel a stretch in your hamstrings, but make sure not to round your back. You can extend your arms out overhead to keep them in line with your back. Hold this pose for 10 to 30 seconds, ensuring you keep that back straight. Extend the time as you get stronger. 

Breathe

This sounds like a silly movement exercise, but dysfunctional breathing is a commonly overlooked issue. Dysfunctional breathing patterns include mouth breathing and upper chest breathing, instead of diaphragmatic (belly) breathing. Sitting down lends itself to poor breathing habits, which is why we encourage you to lie flat on your back for diaphragmatic breathing. Lie flat on your back with your knees bent, feet flat on the floor. Place one hand on your belly and one on your chest. Close your eyes and imagine that there is a balloon in your belly. As you inhale through your nose, imagine inflating the belly. As you exhale, the belly should go down. You can do this for a while, counting four to five seconds per inhale and exhale. It will take some practice, but it is greatly beneficial for the nervous system and stress response. 

Take A Walk

Walking is one of the most underrated, easily accessible exercises that anyone can do at any time. A lot of people can increase their level of physical activity if they just walk for 30 to 60 minutes per day. All it takes is making a few small tweaks to your daily routine. If you sit for the majority of your day, consider a morning walk, lunch walk, and even a small walk after dinner. Park farther away from your job and walk. Take the stairs instead of the elevator. If you enjoy sitting down to read, consider listening to audiobooks while on a walk. All of that movement will benefit you in the long run.

Deep Squat

The deep squat is a great exercise for opening the hips. It is both a mobility and stability exercise and is quite easy to do as a child, but becomes more difficult as life compromises your range of motion with age. If you are a little stiff, the body will compensate during this exercise in the form of your heels lifting off the floor. For this reason, you may want to do this exercise with support in front of you to keep from falling. Begin by standing straight with your feet shoulder-width apart. Lower down into a deep squat, maintaining a straight back. Make sure your knees don’t extend beyond your toes. You can press your elbows against the insides of your legs for support. Hold this position for a couple minutes before returning to the starting position.

Get Off The Couch

How is this a movement? Well, you do not need to adopt the same position at home that you did in the office all day. Challenge yourself to not sit on the couch for one to two weeks, or even a month, while you watch TV in your spare time. You don’t have to clean your whole house while watching TV, but perhaps you engage in some yoga, stretching, or mobility drills instead. Just try not to sit on your couch and see how your body responds.

SHARE:

The post Sit All Day? You’ll Love These 5 Movements appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Low-impact exercise is beneficial for several groups of people, especially those with rheumatoid arthritis (RA). Engaging in these types of exercises can help prevent stiff joints, while also helping to build muscle, improve endurance, and improve bone and muscle health. Just make sure to rest if you feel joint inflammation, as you don’t want to aggravate the condition. Listen to your body and it will guide you down the right path. 

What Is Rheumatoid Arthritis?

RA is an autoimmune condition that causes inflammation in certain parts of the body, especially the hands, wrists, and knee joints. The tissue in the joint becomes damaged because the immune system mistakenly attacks cells. That can cause symptoms such as: 

• Joint pain, or aching
• Joint stiffness
• Weight loss
• Tenderness in the joints
• Fatigue
• Weakness

If you have RA, you can improve your overall quality of life via physical activity. It may seem daunting, but the right exercises may help improve symptoms. Ideally, engage in 150 minutes of moderate-intensity aerobic activity per week. Your activity level may vary with RA, so consult a healthcare provider to determine the right exercise plan for you. Additionally, make sure that your program includes strength-training, flexibility training, and balance exercises. Consider the following gentle exercises if you have RA.

Walking

Almost everyone can benefit from walking, unless it is too painful, of course. Walking is a joint-friendly, bone-strengthening, low-impact aerobic activity. The Arthritis Foundation recommends that you frequency, intensity, and time regarding your walks. Aim to walk daily, or at least three to five times per week. Ideally, keep your speed at two to three miles per hour, with an average walking time of 30 minutes. 

Water Aerobics

People who have significant joint pain benefit from being in the water, as it reduces stress on the joints. The buoyancy of the water relieves pressure on the joints and you have more fluidity with your movements. If you work out at a health center, try to see if there is an aquatic aerobics class to join. You can also consider an underwater jogging belt that suspends you above the pool floor, putting zero pressure on your hips, knees, or ankles. 

Tai Chi

Tai Chi involves gentle, controlled, and slow movements that connect to your breathing. It can help relieve stress, strengthen the body, improve flexibility, and reduce pain. It may also improve balance, which can help reduce your risk of falling. Fitness experts suggest that you do not practice Tai Chi longer than you can walk comfortably. 

Zumba

If you want to engage in higher-intensity exercise without putting too much stress on the joints, Zumba might be the exercise for you. Zumba differs from other aerobics classes in that it helps you burn calories without taxing your joints. If you are new to Zumba, you will notice that your whole body feels the workout. That is because it is a full-body workout. Aim to take two hour-long classes weekly. 

Qi Gong

Qi Gong is beneficial for anyone seeking to improve posture, balance, and core strength. When you stand tall or sit up straight in a chair, imagine that a spring is lifting you from above. Close your eyes and breathe deeply for about 30 seconds. Continue to focus on your breath as you place your hands on your stomach and direct your focus to move your diaphragm in and out with every breath. Engage your core muscles and maintain balance and posture during your breathing. 

Stretching

A lot of people don’t consider stretching to be a form of exercise, but without flexibility you cannot move easily. You also have a higher risk of injury if your level of flexibility is low. Stretching can help reduce joint stiffness and make it easier to do everyday activities or household chores. You can stretch in a chair if that helps reduce stress on the joints. Chair yoga is a real thing! 

Yoga

Almost everyone, even people with swollen or tender joints, can practice yoga. Yoga can help increase muscle strength, improve balance, reduce stress and anxiety, and improve mobility. A small study found that yoga was beneficial for improving physical function and grip strength in people with RA. Try to avoid hot yoga or power yoga, as additional heat can put stress on the joints. 

Pilates

If you have RA and want to increase muscle strength, Pilates may be the right exercise for you. Pilates may provide relief for symptoms associated with RA. In fact, one study found that pilates significantly improved symptoms of RA, including depression, fatigue, aerobic activity, and sleep quality.

SHARE:

The post The Best Gentle Exercises For People With Arthritis  appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

If you keep your hip joints strong and limber, you can improve mobility, range of motion, and alleviate pain. Hip pain involves any pain that is in or around the hip joint. You may feel pain in the groin, thigh, or knee, depending on the severity of your hip pain and how it started. Engaging in hip stretches can benefit your situation, no matter how hip pain started. That said, if your hip pain stems from a severe injury, consult a physical therapist before experimenting with moves on your own. Certain movements may hinder your recovery.

Although hip pain can stem from an injury or arthritis, sitting for extended periods of time can strain the hip flexors. The reason for this is because excessive sitting relaxes and deactivates the muscles, which essentially shuts them off. That causes the hip flexors to shorten, resulting in tightness and pain. You typically feel the pain along the front of the hip, where it meets your thigh. Depending on the severity of the pain, you may experience: 

• Cramping and sharp pain
• Mild pain or pulling on the front of the hip
• Difficulty getting out of a chair, or up from a squat
• Difficulty climbing stairs
• Severe pain, spasms, or swelling at the top of the thigh

Sitting also puts pressure on the discs in the lower back, which can cause pain that radiates to the front of the hips. Add lack of movement into the equation and you will experience stiffness and discomfort in the hip joint. To alleviate that pain, engage in the following stretches. 

Hamstring Stretch

The hamstrings attach to the pelvis behind your hips. These muscles help you bend your knees and extend your hips. If you have tight hamstrings, you may experience tightness in the back of your hips, which can limit mobility. To stretch the hamstrings, sit up straight with both legs extended out straight. Bend your right knee and then let it fall out to the side, placing the sole of your foot along your left inner thigh. Angle your chest towards your left leg and lean forward, hinging at the hips to maintain a straight back. Only lean until you feel a stretch, placing your hands on either side of your left leg for support. Hold for 60 seconds and then repeat on the other leg. 

Iliotibial (IT) Band Stretch

The iliotibial (IT) band is a thick band of fascia that runs on the outside of your leg from your hip to your knee. If you go to the gym, you probably see people foam rolling this area of the leg. It doesn’t contract, but it attaches to muscles that do, and IT band pain can be felt in the lateral hip. To stretch the IT band, lie on your right side and keep your right knee bent for stability. Reach back, bend your left leg, and grab your left ankle. You should feel a stretch along your left thigh. While keeping your right leg bent, gently place the right foot on the top of your left knee. Use your right foot to pull your left down toward the floor. This should stretch the IT band. Hold for 60 seconds and then repeat on the other side. 

Hip Flexor Stretch

The hip flexors are muscles located along the front of the hip and thigh. People who sit a lot, or those with arthritis, will feel tightness in these muscles. To begin, enter a lunge position, stepping your left foot forward and placing  your right knee on the ground behind you. Keep your back straight and engage your core for stability. Squeeze your right glute as you lean forward until you feel a stretch along your right hip flexor. Hold this position for 60 seconds and then repeat on the other side. 

Figure Four Stretch

Also known as the piriformis stretch, the figure four targets the piriformis muscle, located in the posterior hip. This muscle resides deep near the sciatic nerve and can tighten if you have hip pain that stems from sciatica. To stretch the piriformis, lie flat on your back with your knees bent, feet planted flat on the floor. Cross your right leg over your left bent, resting your ankle just above the knee. Let your right knee fall out to the side and reach to grab behind your left hamstring. Pull your left leg toward you until you feel a stretch in the back of your right hip near your buttocks. Hold for 60 seconds and then repeat on the other leg.

SHARE:

The post Easy Stretches To Help Relieve Hip Pain appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Biking is not just a form of exercise or an alternative way to commute to work. Additionally, cyclists are not people that aim to irritate drivers on the roads. In fact, people who bike get great, low-impact cardiovascular exercise that may even prevent knee pain and arthritis in the knees, according to a new study. 

The study results indicated that people who participated in cycling or baking at any point in their lives were 17% less likely to experience knee pain by middle age. They were 21% less likely to develop arthritic pain in the knee joints as well. Osteoarthritis has a lengthy history, making it difficult to track how different exercises affect people, their joints, and the severity of the condition throughout their lives. 

Osteoarthritis is the most common form of arthritis and can develop in one or more joints as you age, especially the knees. If you have osteoarthritis in the knees, you can experience general pain, swelling, stiffness, and reduced mobility. Some people do not experience these symptoms, while others have swelling and difficulty engaging in everyday activities like cleaning, walking, bending down, or gardening. 

Low-Impact Exercise For Knee Osteoarthritis

Unfortunately, there is no cure for arthritis of the knee joints. Doctors typically advise people to avoid high-impact activities, such as running or tennis, so that they don’t worsen symptoms. Great low-impact exercises for osteoarthritis patients often include swimming, walking, or cycling. Until this recent study, the best low-impact exercise to promote healthier knee joints has been unclear. 

The new study focused on the potential benefits of cycling. Researchers asked more than 2,500 people if they biked or cycled over four periods during their lives. Those periods were as follows:

• 12 to 18 years of age
• 19 to 34 years of age
• 35 to 49 years of age
• 50 and older

Researchers took X-rays of the study participants to identify arthritis of the knee, or radiographic osteoarthritis (ROA). Participants then described any knee pain they experienced and allowed scientists to identify people who had symptomatic radiographic osteoarthritis (SOA). That was determined by X-rays that revealed arthritis in the knee joints and symptoms such as swelling or pain. People who biked at any point in their lives reported less knee pain, ROA, and SOA than those who never biked. Those who biked across different age periods reported fewer instances of all three knee issues. 

Cycling For Knee Osteoarthritis

Part of the reason that researchers attribute cycling to less knee pain is because of increased physical activity levels and muscular function. Osteoarthritis is commonly associated with loss of muscle mass, lower activity levels, and higher body fat percentage. All of those things, in addition to the knee pain, make it more difficult to engage in regular exercise, or daily activities like sitting, standing, or stair climbing. 

Cycling and other forms of low-impact exercise may reduce the risk of osteoarthritis-related muscle loss and muscular function. That may help people manage symptoms or osteoarthritis-related pain over time. 

Although this research is great, the study had one limitation. Researchers relied on participants to accurately recall and report on past exercise habits for several decades. People who rode a bike throughout their lives potentially had other healthy habits that reduced the risk of knee pain or arthritis in the knee joint. Additionally, the goal of the study was not to determine the perfect frequency, intensity, or duration of cycling sessions to manage knee pain or osteoarthritis. Study participants did confess to cycling anywhere from two to five times per week, 20 to 60 minutes per session.

Conclusion

Even if you already have knee pain or knee pain because of osteoarthritis, it’s not too late to begin rehab. Physical activity is possible if you take it slow. By engaging in low-impact exercises and mobility movements, you can strengthen the muscles around the knee joint. In doing so, you can offload stress on the joint and reduce pain. Unfortunately, the exercise will not take away the existing arthritis.

SHARE:

The post Bike Riding May Help Reduce Knee Pain And Arthritis appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

If you are an older adult, you are well aware that your appetite isn’t what it used to be. Perhaps you’ve traded a plate of pancakes, eggs, bacon, and toast for a small bowl of oatmeal. Tackling the grandiose meals of your youth seems like an impossible feat in your older age. Why exactly is this and what happened to your body?

Older adults usually cut back on portions and reach for foods that are easier to digest. Eating smaller portions isn’t necessarily a bad thing if the meals provide ample nutrition. A problem can arise if loss of appetite stems from an underlying health issue. If you don’t address this issue, you may experience weight loss, which can increase the risk of osteoporosis, anemia, trouble balancing, or other illnesses. 

Dietitians state that, while proper nutrition is vital for everyone, it is especially important for older adults. Maintaining a healthy, balanced diet can help older adults retain energy and reduce their risk of developing chronic diseases. If you or someone you know has recently lost an interest in food more so than before, the following reasons may provide more explanation. 

Dental Issues

You can have problems with your teeth and gums from childhood into old age. The problem is that dental issues become more common as you get older. If you have problems with your teeth and gums, eating is less enjoyable, so you may eat less. Tooth loss, poor-fitting dentures, and other problems make it harder to chew. Untreated cavities or gum disease may cause pain while chewing.

Colds Or Infections

The immune system naturally declines with age, which makes older adults more susceptible to colds and infections. If you are sick, you may only have an appetite for some toast or a few bites of soup. Other food options that have more sustenance may not appeal to you. If the illness or infection causes dehydration, you are less likely to eat food, according to health experts.

Age-Related Physical Changes

As covered so far, your appetite can shrink as you get older. One cause that health experts attribute this to is your sense of taste and smell diminish with age, making food less appealing. If you are less active than you used to be, you may not require as much energy to fuel the body as you did as a young person, according to a 2020 review. The less fuel you need, the less likely you are to eat large amounts of food.

Changing Social Circumstances

What exactly do social circumstances have to do with your appetite, you ask? Well, your living situation may change and fewer people may live in your household. That means that you don’t cook for large groups of family any longer because you may live alone and eat by yourself. The unfortunate reality is that older people are twice as likely to have poor appetite when living alone. As your social circumstances change and increase loneliness, you may lose your appetite even more. One of the most common symptoms of depression is loss of appetite, so make sure to care for your mental health if this factors into your appetite. 

Cognitive Decline

Dementia and Alzheimer’s disease are common age-related cognitive disorders. In addition to loss of memory and forgetfulness, cognitive decline increases the risk for depression which often leads to weight loss due to lack of interest in food. Studies note that eating regular meals also proves to be challenging for people with Alzheimer’s disease. This may stem from overstimulation or too many food choices. They may also have trouble focusing on the food if there are other distractions present. Lastly, a person with Alzheimer’s may forget to eat or stop eating if the condition is more severe. 

Medications And Chronic Diseases

Chronic health issues can accompany old age if you do not take care of the body. As an older person, the risk of chronic pain, heart failure, kidney failure, liver disease, cancer, and more increases. All of those can decrease your appetite, and some conditions (such as arthritis) may affect your ability to hold utensils, which makes it harder to eat. Medications that doctors prescribe for some of these conditions also affect appetite. Additionally, medications can alter your taste preferences, cause dry mouth, or make you less hungry, according to health experts.

SHARE:

The post What Causes Loss Of Appetite In Older Adults? appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Move over, kale, and step aside, blueberries. Oh, spirulina, you can sit this one out as well. We don’t have anything against these powerful superfoods, but our attention is on a different superstar today: turmeric. This bold, spicy, and vibrantly orange spice exists in everything from expensive lattes to daily supplements. 

Although the addition of turmeric to various foods may seem like a new trend, it has been used in traditional medicine for thousands of years. There have been many anecdotes about the healing properties of turmeric, but researchers have pinpointed certain health properties more recently. A lot of existing evidence focuses on turmeric’s primary compound, curcumin, because researchers believe it is responsible for turmeric’s many health benefits. If you want to spice up your life, continue reading to learn more about why you should add turmeric to your diet. 

Anti-Inflammatory Properties

Inflammation is a natural immune response, but chronic inflammation can lead to serious health conditions. Some of these health conditions include arthritis, heart disease, certain cancers, and more. One of the most well-known health benefits of turmeric is that it works to reduce inflammation in the body. Curcumin, the active compound in turmeric, seems to block several inflammatory pathways in the body. According to researchers, this process may help reduce inflammation-related health conditions such as osteoarthritis, rheumatoid arthritis, and inflammatory bowel disease (IBD).

May Improve Brain Function

Several studies confirm that curcumin may help improve brain function in a number of ways. One study monitored individuals who took a curcumin supplement and they experienced improved memory and attention. A separate study found that people who ate curry on a regular basis had better cognitive function than people who didn’t. Turmeric is a very common ingredient in curry, which explains the study. Turmeric can also increase the levels of brain-derived neurotrophic factor (BDNF), which is a growth hormone that plays a role in brain function and the development of new brain cells.

Reduced Risk Of Heart Disease

The World Health Organization (WHO) states that cardiovascular diseases are the leading cause of death globally. An average 17.9 million people die from cardiovascular diseases each year. Some studies found that regular consumption of turmeric may reduce the risk of heart disease. Researchers note that curcumin may improve the function of the endothelium, which is the lining of the blood vessels. Additionally, curcumin may lower blood pressure, improve cholesterol levels, and reduce the formation of blood clots, all of which contribute to better heart health. 

Potential Anti-Cancer Effects

Many studies show that turmeric exhibits antimicrobial properties that can help fight off infections. Other studies suggest that curcumin may exhibit anti-cancer activity, but more research is necessary in human studies to confirm this. As of now, researchers note that curcumin may inhibit the growth and spread of some cancer cells, and it may also promote the death of cancer cells. Although this is preliminary, turmeric may prevent angiogenesis, the formation of new blood vessels that contribute to the growth of tumors.

May Improve Digestion 

For centuries, people have used turmeric as a digestive aid in traditional medicine. Studies have shown that turmeric can help improve digestion, reduce bloating and gas, and support overall gut health. Additionally, curcumin may help reduce gut inflammation, which not only improves gut microbiome, but also reduces the risk of gut-related diseases.

SHARE:

The post 5 Health Benefits Of Turmeric appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.