Relief Collections Series
Nutrition for
Bone & Joint Pain
by Audrey Sommerfeld | Founder & CEO
February 2024
For those that suffer muscle and bone pain (torn rotator cuff surgery, back pain, fusions) nutrition can help play a role in fighting inflammation and pain.
Too much sugar, alcohol, lack of water, poor diet can contribute to feeling worse.
Help our body fight inflammation by avoiding or fighting some of the things that can make inflammation worse.
Factors that Increase Inflammation:
1. Obesity – lots of studies show that being overweight can cause your body to create more cytokines which increase inflammation. And with diabetes – as we become more resistant to insulin, we see more inflammation. So losing weight can help, plus it takes pressure off joints and knees. One pound of weight loss removes 4 pounds of pressure on the knees – so it can help.
2. Diet – if you eat a lot of sugar, and most people do – we eat an average of 156 pounds per person per year hidden in our foods – it can increase the bad bacteria in your gut and increase inflammation.
3. Smoking – smoking increases inflammation
4. Sleep and Stress – lack of sleep, and stress in life can make your body more inflammatory too.
5. Foods that make inflammation worse: Refined carbohydrates, such as white bread and pastries. Refined carbs have had most of their fiber removed so that they convert to sugar faster in your body. This makes you happy, then hungry. And then it feeds the bad bacteria in your gut. Leading to more inflammation and tiredness.
Foods to Avoid
Sugars and high fructose corn syrup.
Look at the added sugar in your dressings, limit or stop soda, limit juice drinks as they are often just High Fructose corn syrup without fiber – or add Fiber Pro to offset the sugar and balance it back out – similar to eating fruit.
Look at cereal, yogurt, ketchup – try to avoid sugar as much as possible.
Sugar consumption has grown 492% since the mid 1970’s. We eat an average of 8 oz.of sugars a day hidden in our food. And it is not just sugar. We also eat a lot of fructose and now the new crystalline fructose – which is a higher concentrated form of high fructose corn syrup.
Fructose puts you at a greater risk for:
- Metabolic Syndrome – which can increase blood pressure, blood sugar,cholesterol, triglycerieds and fat around the waist.
- Insulin Resistance – diabetes risk
- Obesity
- Nonalcoholic Fatty Liver disease
- Colo-rectal cancer
- Intestinal permeability
- Bacteria growth
- Damage blood vessels
- Contribute to heart health issues and cause inflammation in blood vessels.
- And fructose can be plain on a label, or can come from coconut palm sugar, molasses, agave and other sugars that sound healthy.
Is Sucralose – AceK – any better?
A lot of companies use combinations of sweeteners. Years ago we all thought it was a good alternative to sugar – but is it?
- Studies show it can increase hunger so you eat more.
- Some studies have shown that sucralose can change your gut microbiome by lowering the number of good bacteria by half.
- Research done on animals shows that sucralose can also increase inflammation in the body.
Avoid unhealthy fat like margarine, shortening, and lard.
Eat real butter – it has butyric acid which is good for the bacteria in our gut. Margarine does not have this. Margarine is higher in Omega 6 – which may promote inflammation.
Most margarines contain trans fats, and they are often added to processed foods to extend shelf life. Unlike the naturally occurring trans fats found in dairy and meat, artificial trans fats have been shown to cause inflammation and increase disease risk.
In addition to lowering HDL (good) cholesterol, trans fats may impair the function of the endothelial cells lining your arteries, which is a risk factor for heart disease. Consuming artificial trans fats is linked to high levels of inflammatory markers, such as C-reactive protein (CRP).
In fact, in one study, CRP levels were 78% higher among women who reported the highest trans fat intake foods high in trans fats include French fries and other fried fast food, some varieties of microwave popcorn, certain margarines and vegetable shortenings, packaged cakes and cookies, some pastries, and all processed foods that list partially hydrogenated vegetable oil on the label.
Avoid a lot of processed meats and red meats – make sure your diet is balanced.
What to Eat To Fight Inflammation:
1. Healthy Fats – fatty fish like salmon, mackeral, sardines, or avocado, olive oil, even butter but not margarine.
Butter has healthy fats. And healthy dairy fat too. A lot of people think dairy is inflammatory - but truly, it can help heart health and gut health and brain health.
A 2017 review of 52 clinical studies, published in Critical Reviews in Food Science and Nutrition, concluded that dairy generally has anti-inflammatory effects, except in people allergic to cow’s milk.
And studies show fat can help the heart, where sugar increases triglycerides, sugar increases blood pressure, sugar raises bad cholesterol.
The science is showing that the low fat diet that started in the 1980’s was wrong. That is why on New You In 22 so many people report sleeping better, having more energy, and better skin, hair, nails. They are getting the right balance of healthy fats, and the right kinds of foods to fight inflammation and detox from all the sugar hidden in our food.
2. Fiber – from whole grains, and like that in our Fiber Pro– prebiotic fiber in asparagus, onions, chicory root. Fiber slows the amount of sugar being absorbed in your body from foods. Add Fiber pro to tea, coffee, or any beverage and it boosts gut health. Especially if you are trying to cut back on carbs. Get the benefits without the carbs and calories.
Info in Fiber Pro https://www.fluid.app/s/2042e9
3. Healthy Greens – kale, broccoli, spinach – have an ingredient called indole 3 carbinol which is powerful anti-inflammatory support, along with phytonutrients. This is why in our New You In 22 we have the Fruit Power & Vegetable Power capsules. If you don’t like kale – well these capsules have 37 cups worth. Super anti-inflammatory.
Info on Fruit, power, and vegetable power https://www.fluid.app/s/942f1a
4. Berries and high antioxidant fruits like blueberries, rasperries, blackberries – fruits contain antioxidants that help with inflammation.
They can also be found in Tea like our Power Ox or our Fruit Power and Vegetable Power capsules. We want people to eat fruits and vegetables - you will see this in our recipes – but many people don’t’ have access to them, don’t like them, or find they are grown in mineral depleted soil and have less nutritional value.
Info On Power Ox https://www.fluid.app/s/0b1ad1
So when you supplement with Fruit Power and Vegetable Power capsules– people feel better fast!! Like 2-3 days fast. The fruit capsule has the power of 6-8 servings of fruit polyphenols. The vegetables way more than that! So these are the nutrients that work in the cell.
The Arthritis Organization has some great information on fruit and fruit extracts. Fruits, especially berries are loaded with antioxidants, and anthocyanins and carotenoids, which give berries their deep color. These compounds help rid the body of free radicals that promote inflammation and help prevent heart disease and certain cancers.
5. Nuts – which have healthy fat and fiber. Which is why in New You In 22 you will see our meal plans that include all of these healthy nuts, healthy fats, fiber, and healthy low glycemic, low sugar fruits and vegetables.
The program will detox your body of sugar, chemicals and without cleanse side effects that those detox teas can have. And we do it in a way that you don’t miss sugar, or have cravings. Instead it is pure, clean energy.
Further Support with Jump To Health Products
re:Leaf™ Joint & Muscle Ease™ can reduce inflammation due to the hops, and Boswellia, tart cherry and CBD. Overtime it can help bone and muscle health too.
Info on joint and ease muscle Ease https://www.fluid.app/s/f0d110
CORE™ Shake is gluten free, and has no lactose. It contains Whey protein which can have anti-inflammatory properties.
Info on Core Shake https://www.fluid.app/s/aa95ed
The V-PRO™ Shake may help as well, as it is 3 types of plant proteins – and higher quality proteins than others.
Info on V-Pro https://www.fluid.app/s/aa95ed
Fiber Pro Helps the body fight inflammation. A bad gut bacteria imbalance can lead to weight gain, mood swings, lack of sleep and more.
This powerful combo of Fruit Power and Vegetable Power help rid the body of toxins, may reduce the risk of some cancers, supports heathy bones, teeth, heart, and digestive health, liver, eye health, blood sugar and more.
Also add an omega supplement to your diet
Info On Omega Vital https://www.fluid.app/s/829a78
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