Everyone seems to be looking for the magic bullet!!!
A pill, exercise or some device they can put on themselves at night and magically wake up the next day feeling better.
I am afraid I am the bearer of bad news. That ain’t gonna happen.
But what I will tell you is that thoughtful, consistent choices over time can add up to a huge change.
In Darren Hardy’s book “The Compound Effect” he states that anything in life we do that is meaningful will take time to see a dramatic change.
In other words there is no “overnight success”.
Some of these changes may take up to 27 months to see a significant difference.
His formula for success is small, smart choices + Consistency + Time = Radical Difference
Short term inflammation is usually due to an injury or surgery. Think hot, puffy, swollen joints.
While long term chronic inflammation is the result of poor food choices, lifestyle and lack of physical exercise over time and not the result of one or two events.
It is the chronic inflammation that can eventually lead to major health issues such as diabetes, heart disease and metabolic syndrome.
Today I am going to build on that post and introduce the top 10 “supplements” you can add to your diet to make your joints looser than a goose and have you hoppin out of bed in the morning ready to conquer the day.
Top 10 Anti-inflammatory Supplements
- Curcumin–this is the compound found in Turmeric (which is one of the top 14 foods). Taking curcumin supplements is much more effective as it is hard to get enough from simply eating turmeric. Curcumin should also be combined with black pepper to enhance the absorption.
- Fish oil –omega 3 fatty acids help reduce levels of inflammatory proteins in the body
- Ginger–typically found in the kitchen to add flavor but it may also help reduce inflammation. Supplementing with up to 2 grams is usually safe however it can have a blood thinning effect, so check with your doctor or pharmacist.
- Resveratrol– this is found in grapes, along with fruits with purple skin, chocolate and red wine. Many people jumped on the bandwagon several years ago after a study came out saying drinking a glass of red wine is beneficial. Remember alcohol has other effects on your health, so please use moderation.
- Spirulina–a blue-green algae with antioxidant and immune strengthening properties. It comes in a pill or powder form making it easy to add to a smoothie or shake.
- Vitamin D– helps to build the immune system along with reducing inflammation. There may be a link between low Vitamin D levels and increased inflammation. Vitamin D is found in fatty fish, eggs and fortified milk but the best source is from the sun.
- Bromelain–I love pineapple. The best was when we went to Hawaii several years ago, we feasted on fresh pineapple the whole week. What I didn’t know was that it is high in bromelain which is a powerful enzyme which has anti-inflammatory effects.
- Green tea extract–another superfood. It is high in epigallocatechin-3-gallate (EGCG), which has been shown to reduce inflammation and safeguard your cells from damage. This is one of the best beverages you can drink on a daily basis.
- Garlic–I mentioned garlic along with avocados in my top 14 foods post (Link) . I did this because garlic also has anti inflammatory effects (if you can get around the strong taste and bad breath). Garlic may help reduce the risk of chronic inflammation, so add it to your guacamole and other foods you eat.
- Vitamin C – is essential like Vitamin D. Vitamin C is often given in high doses intravenously in patients with respiratory issues such as COVID-19, pneumonia and the flu. It works to neutralize free radicals that cause damage to your cell. It is frequently found in colorful fruits and vegetables.
The ultimate question to ask yourself is why should I include these supplements or what am I trying to accomplish?
If you want to be the best version of yourself and don’t want to be dependent on dangerous pills, injections or surgery to live out your life then starting with a healthy nutrition plan is a great place to start.
Research has shown that eating certain foods and supplements can help to reduce the risk of chronic inflammation which may increase the risk of metabolic syndrome including type 2 diabetes, heart disease and autoimmune disorders.
Not to mention reducing the amount of inflammation in your body can help you feel better, have more energy and less dull, achy painful joints and muscles.
As with all foods and supplements check with your doctor or pharmacist as they can interact with certain medications.
So there you have it, 10 supplements to add to your diet to help you reduce your levels of inflammation and to get those muscles and joints feeling better.
Keep a journal to track your progress and make small but meaningful changes. If you do this you will be on your way to reducing your body’s inflammation and bullet-proof health.
Remember, start so small that it is impossible to fail. -Kaizen
If you would like to learn how we are incorporating these tips with our patients to help them recover quicker and reduce joint pain then give us a call at 817-220-MOSS (6677).
We love helping everyday people get back to doing the things they love to do.
At MOSS Rehabilitation Center we make it easy for you to get started. We even have a simple 3 step process.
1. Schedule a FREE NO Obligation, Discovery Visit with one of our experts. During this visit, you will talk with one of our friendly experts about your issues. This is a safe and confidential visit, you can trust that your safety and privacy is important to us. We are taking extra measures to ensure that you remain safe during this pandemic.
2. Receive a Customized (Individualized) Treatment Plan. Based on your free discovery visit, we will put together a custom, unique to you plan that will address all of your nagging pains and issues. The goal is to get you back to your healthy self as soon as possible while also addressing your issues for the long term.
3. Get Your Life Back and Do What You Love. The best result for us is a patient who tells us they can finally do what they love without the constant pain, stress, or issue they were facing. Together we can get you back to living life without worry.
So what do the most successful people do when they have health concerns? They address their problem.
I call it The 3 D’s Principle (™) for handling any problem in life: 1. Don’t Ignore it, 2. Don’t Mask It, 3. Do Something About It.
NEXT ACTION: If you are really serious about your joint pain start by calling 817-220-6677 today to schedule your FREE NO OBLIGATION Discovery Visit.
To your health,
Dr. Robert Moss PT, ScD, OCS, FAAOMPT