If you are suffering from arthritis, you are one in about 58.5 million people in the United States (or one in four adults) dealing with this disease. This is the leading cause of work disability, with more than half (57.3%) of American adults suffering from arthritis at work ages between the ages of 18 and 64.
The good news is that there are ways to reduce symptoms such as pain, pain, stiffness and swelling in and around joints. Some examples are taking supplements, seeing what you eat, and drinking certain drinks.And according to Julie Upton, MS, RDA dietitian registered with our Medical Experts Committee, One of the best drinks you can have to relieve the symptoms of arthritis is a wild blueberry and leafy vegetable smoothie..
“My favorite drink to relieve the symptoms associated with arthritis is green and berry smoothies,” says Upton.
Arthritis is a chronic inflammatory disease, and Upton states that adding anti-inflammatory foods to the diet may help relieve this inflammation that causes the symptoms of arthritis. “this [smoothie] “It’s an excellent antioxidant-rich, nutritious beverage that contains bioactive compounds that help control inflammation, which causes joint pain and stiffness when suffering from arthritis,” said Upton. Explaining.
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How wild blueberries target the symptoms of arthritis.
In her recipe, Upton always uses frozen wild blueberries. This is because it has more antioxidants and less sugar than most other berries.
Studies show that wild blueberries, due to their high levels of fruit anti-inflammatory flavonoid polyphenols, especially anthocyanins, may play an important role in reducing inflammation and targeting the symptoms of arthritis.
Anthocyanins are a specific type of antioxidant found in the skin of wild blueberries and have been shown to have high antioxidant capacity. This is a measure of the number of free radicals that plant compounds can remove and damage cells. Functional food journal study.
Review published in Advances in food technology and nutrition Science has summarized that there is promising evidence to support the role of anthocyanins in reducing inflammation in joint tissue and preventing osteoporosis.
Another bioactive polyphenol, known as malvidin-3-glucoside, found in wild blueberries is also associated with a significant reduction in the expression of pro-inflammatory genes.
There is also evidence to support a direct link between antioxidant-rich blueberry intake and alleviation of arthritis symptoms. One study looked at the effects of daily intake of frost-dried blueberries on participants with knee osteoarthritis, a type of arthritis that occurs when the flexible tissue at the ends of the bones wears down. I started. Participants who took 40 grams of lyophilized blueberry powder daily for 4 months had less pain, stiffness, and difficulty in daily activities compared to the control group. Researchers believe that these results are a sign that blueberry supplementation may improve the quality of life of individuals with osteoarthritis.
How leafy vegetables like spinach can fight the symptoms of arthritis.
When choosing the green for this smoothie, Upton prefers baby spinach.
Like wild blueberries, spinach can also relieve the symptoms of arthritis.
Spinach most often improves RA symptoms when researchers ask 217 subjects to specify whether the 20 foods included in the study improve or worsen the symptoms of rheumatoid arthritis (RA). It was one of the top two foods reported (the other is blueberries). Soda and dessert were more often associated with worsening RA symptoms. Since this was a self-reported study, further studies are needed to establish a link between spinach and the improvement of rheumatoid arthritis symptoms.
One way spinach can help relieve the symptoms of arthritis is to reduce inflammation, similar to the symptoms of wild blueberries. Spinach contains high levels of an antioxidant called kaempferol, which has been shown to reduce the effects of inflammatory compounds associated with rheumatoid arthritis. However, further research is needed to confirm this effect in humans.
Spinach is great for your heart, in addition to its ability to fight arthritis. According to some studies, spinach is associated with a lower blood pressure and a lower risk of heart disease. This leafy vegetable also helps with weight loss. It is ultra-low calorie and low carb and contains a lot of nutrients. But that’s not all. Spinach is also rich in fiber, helping to maintain satiety and regulation, making it a smoothie superfood.
How to make this smoothie for arthritis
If you want to get the exact recipe, Upton shares what she does to make this delicious and nutritious smoothie:
- 1 cup of spinach
- 1 cup of frozen wild blueberries
- 1/4 cup plain fat-free Greek yogurt
- Ice cup and cold water
- Stevia, if needed.
Add these materials to the blender and process to the desired thickness. Then it’s done! You have a healthy and delicious smoothie.
Kayla Garitano
Kayla Garritano is Eat This, Not That! I’m a staff writer. She graduated from Hofstra University with a major in journalism and two minors in marketing and creative writing.read more
