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Copywriting丨Chestnut science
Editor丨Chestnut science
Rheumatic pain is a constant source of pain for countless people. The day-to-day suffering not only affects the quality of life, but also exerts physical and mental exhaustion. Nature's bounty may offer a glimmer of hope for these suffering patients. In this article, we will reveal four amazing ingredients that not only relieve dampness and pain, but also bring about a relaxed life.
Rheumatic diseases are chronic diseases characterized by joint pain and swelling. Traditional Chinese medicine believes that the occurrence of rheumatism is closely related to the accumulation of dampness in the body.
Modern medical research has also confirmed that certain ingredients do have anti-inflammatory and dampness-dispelling effects, which can alleviate rheumatic symptoms to a certain extent. What exactly are these four amazing ingredients? And how do they work? Let's unravel the mystery.
1. Turmeric: A golden-like anti-inflammatory guard
Turmeric, this common spice, is actually a hidden health guard. Its main active ingredient, curcumin, has powerful anti-inflammatory and antioxidant effects. Studies have shown that curcumin can inhibit the production of several pro-inflammatory factors, thereby reducing joint inflammation and pain.
A study published in the journal Inflammatory Research found that curcumin significantly reduced inflammatory marker levels in patients with rheumatoid arthritis. Another clinical trial in patients with osteoarthritis confirmed that daily consumption of turmeric extract can significantly improve joint function and reduce pain symptoms.
In everyday life, people can add turmeric powder to curries, soups, or vegetable stir-fries. You can also try turmeric milk tea, which is not only delicious but can also help relieve rheumatic symptoms. It is important to note that turmeric has a low absorption rate, and pairing it with black pepper can significantly increase its bioavailability.
2. Cherry: A sweet and sour painkiller
Cherries are not only a delicious fruit, but also a natural pain reliever. It is rich in anthocyanins and other antioxidants and has a significant anti-inflammatory effect. Sour cherries, in particular, contain several times more anthocyanins than ordinary cherries.
Researchers at Michigan State University found that consuming a certain amount of tart cherries per day can significantly reduce the risk of gout attacks. Another study, published in the journal Osteoarthritis, showed that eating tart cherries could improve symptoms and reduce pain and stiffness in people with osteoarthritis.
In the diet, fresh cherries can be consumed as is, or sugar-free cherry juice can be chosen. Cherries can also be added to salads, yogurt or baked goods. Frozen cherries likewise retain their anti-inflammatory properties and can be enjoyed year-round.
3. Ginger: A good medicine for warming the body and mind
Ginger, a common condiment, is regarded as a good medicine for dampness in Chinese medicine theory. Modern scientific research has also confirmed ginger's multiple health benefits, including anti-inflammatory, pain-relieving, and circulatory improvements.
Ginger contains active substances such as gingerone and gingerol, which can inhibit the production of inflammatory factors and reduce joint pain. A study published in the journal Rheumatology showed significant improvements in pain and inflammation in patients with rheumatoid arthritis who took ginger extract.
In everyday life, fresh ginger slices can be added to tea to make ginger tea. You can also add an appropriate amount of ginger to cooking, which can not only add flavor, but also help dispel dampness and relieve pain. Ginger can also be used externally, mashing ginger slices and applying them to the painful area, which can play a role in promoting blood circulation and removing blood stasis.
4. Fish oil: lubricant for joints
Fish oil is rich in omega-3 fatty acids, especially EPA and DHA, which have powerful anti-inflammatory effects. They are able to inhibit the production of a variety of inflammatory factors, reducing joint inflammation and pain.
A long-term study from Harvard University found that regular consumption of fish rich in omega-3 fatty acids may reduce the risk of rheumatoid arthritis. Another data analysis, published in the journal Pain, showed that fish oil supplementation significantly reduced morning stiffness and joint pain in people with arthritis.
In your diet, you can eat more omega-3-rich fish, such as salmon, sardines and mackerel. If you don't like to eat fish, you can also opt for a high-quality fish oil supplement. It is important to note that the dosage of fish oil supplements should be determined under the guidance of a doctor, and excessive intake may increase the risk of bleeding.
Although these four ingredients have their own characteristics, they all have one thing in common: they reduce inflammation and relieve rheumatic pain through different mechanisms. Skillfully integrating them into your daily diet can not only bring hope to rheumatism sufferers, but also bring many benefits to overall health.
These ingredients are not a panacea, they are more like little helpers in life. While using these ingredients, patients still need to follow their doctor's advice and stick to regular treatment. Healthy lifestyles such as moderate exercise, weight control, quitting smoking and limiting alcohol are also important factors in relieving rheumatic symptoms.
Everyone's constitution and condition are different, and reactions to these ingredients may also be different. For example, some people may be allergic to turmeric or ginger, and some people should not consume large amounts of cherries while taking certain medications. When trying a new diet, it's a good idea to consult your doctor first and closely observe how your body reacts.
In addition to the above four ingredients, there are many other anti-inflammatory foods that are worth trying. For example, the catechins in green tea have powerful antioxidant effects; Dark fruits such as blueberries and pomegranates are rich in polyphenols and also have anti-inflammatory effects; The monounsaturated fatty acids and polyphenols in olive oil also help reduce inflammation.
In terms of diet, the Eastern Mediterranean dietary pattern is considered one of the most beneficial for rheumatic patients. This dietary pattern emphasizes a high intake of fruits, vegetables, whole grains, legumes, nuts, and olive oil, moderate consumption of fish and poultry, and limiting the intake of red meat and processed foods. Several studies have shown that adherence to the Eastern Mediterranean diet can help reduce inflammation and relieve symptoms of rheumatoid arthritis.
In addition to diet, moderate exercise is also an important means of relieving rheumatic symptoms. While joint pain can discourage movement, proper exercise can actually reduce pain, strengthen muscles, and improve joint function.
Low-impact exercises such as water exercises, tai chi, and yoga are all good options. Of course, the specific exercise regimen should be developed on an individual basis under the guidance of a doctor or physiotherapist.
Mental health should not be overlooked. Long-term chronic pain can lead to emotional issues such as depression and anxiety, which in turn can worsen the pain sensation. Learning to relax and maintain a positive attitude is also an important part of coping with rheumatic pain. Relaxation techniques such as meditation and deep breathing, as well as maintaining good social relationships with family and friends, can all help improve the state of mind.
Good sleep quality is also essential for relieving rheumatic symptoms. Getting enough sleep can help the body recover and reduce fatigue and pain. Establishing a regular sleep schedule, creating a comfortable sleeping environment, and avoiding the use of electronic devices before bed can all help improve sleep quality.
In the theory of traditional Chinese medicine, the treatment of rheumatism also emphasizes the principle of "strengthening the right and dispelling the evil". In addition to dispelling dampness and relieving pain, it is also necessary to pay attention to regulating the spleen and stomach and enhancing physical fitness. Some traditional Chinese medicines, such as Coix seed, clematis, cinnamon sticks, etc., are often used in TCM treatment of rheumatism. However, the use of Chinese herbs should be carried out under the guidance of a professional TCM practitioner to avoid side effects caused by improper use.
With the continuous advancement of medical technology, the treatment of rheumatism is also constantly updated. New drugs such as biologics and targeted therapy have brought new hope to rheumatism patients. These treatments are often expensive and may have side effects. When choosing a treatment plan, patients need to fully communicate with their doctors, weigh the pros and cons, and choose the most suitable plan for them.
The treatment of rheumatic pain is a systematic project that needs to be considered from multiple perspectives. Diet is only one aspect of the equation, but it is an important part of the active participation of patients.
Through the rational use of anti-inflammatory ingredients such as turmeric, cherry, ginger and fish oil, with appropriate exercise, psychological adjustment and regular work and rest, coupled with medication under the guidance of doctors, it is entirely possible for rheumatism patients to achieve effective control of symptoms and regain a relaxed life.
Rheumatic pain, although stubborn, is not invincible. As long as you maintain patience and perseverance, adhere to a scientific lifestyle and treatment plan, I believe that every rheumatism patient can find their own "pain remedy". Let's work together to contribute to the healthy life of rheumatism patients.
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