Live Better Tip: Combat wear and tear with supplements.
One of my subscribers recently had an X-ray taken of her lower back, and it showed some osteoarthritis and degeneration. She asked me, “As far as supplements, what do you suggest?” I thought it would be good to share my answer with all of you, since most of us will have to deal (or are already dealing) with this inevitable consequence of ‘wear and tear.’ Whether we use our bodies too much or not enough, some kind of ‘breakdown’ is going to occur—usually in our knees, hips & back—probably in the second half of our lives.
The good news is we can stave off this degeneration with a few supplements and lots of wholesome foods. Here are the supplements and foods I suggest:
For healthy bones and regeneration of ligaments & cartilage:
·Calcium (1200-1500 mg/recommend calcium citrate chewable tablets) Food sources: dark leafy greens, kelp, sardines, nuts & seeds, yogurt & dairy.
·Magnesium (400-600 mg) Food sources: dark leafy greens, nuts & seeds, cheese.
·Vitamin D (1000 IU) Food sources: oily fish, egg yolks, dairy (sunlight).
·Glucosamine (1500mg)/Chondroitin (1200 mg) I take the Kirkland Brand tablets from Costco (highly rated by Consumer Reports). I can really tell a difference when I’m on my Glucosamine/Chondroitin routine. It takes away the achiness & ‘bagginess’ of my knees. Note: Do not take if you are allergic to shellfish, since this supplement is derived from shellfish.
For inflammation:
·Bromelain and Papain. These are powerful anti-inflammatory enzymes found in pineapple and papaya (respectively).
·Ginger (fresh is best). Ginger not only decreases inflammation, it improves circulation & mobility and it contains manganese, which helps the reabsorption of calcium.
·Turmeric (spice). Turmeric contains a powerful anti-inflammatory compound called curcumin.
·Omega-3 fatty acids reduce inflammation and support circulation. Food sources: oily fish, walnuts, flax seed.
·Methylsulfonylmethane (MSM) is a powerful plant-based anti-inflammatory and natural pain reliever. I use a cream with a combination of MSM, glucosamine & chondroitin to rub on my sore spots. (Nature’s Plus Ultra Rx-Joint Cream)
For protection against cellular damage and degeneration:
·Anti-oxidants (anthocyanidins & proanthocyanidins) mostly found in berries and cherries (See “Choose Cherries for Achy Joints”).
·OPC3 supplement. My mom sells this isotonic anti-oxidant formula made from plant extracts—grape seed, pine bark, bilberry & citrus bioflavonoids. It’s helped my parents and my 97-year-old grandmother move and feel better. (If you want to learn more about it, email my mom: notes4jc@yahoo.com)
I’ll leave you with a delicious salmon recipe, given to me by a dear friend. It’s full of flavor and packed with all the nutrients to combat the wear and tear of our joints and bones.
Garlic Ginger Salmon with Shitake Dressing
Serves 4
4 3-oz. salmon fillets
Mustard
4 tbsp. finely chopped garlic
4 tbsp. finely chopped ginger
Annie’s Shitake Mushroom Salad Dressing
Sea salt
Pepper
6-8 cups mixed greens
1. Wash salmon fillets and pat dry (squeeze lemon juice over fillets, optional). Season with salt and pepper.
2. Place salmon on a large piece of foil (big enough to create a pouch for salmon). Spread your favorite mustard thinly on each fillet, then sprinkle with chopped garlic & ginger. Pour shitake dressing over the fish.
3. Join ends of foil together to form a pouch for the salmon and cook on your barbeque or in the oven (350 degrees) until fish is done, about 10-15 minutes.
4. Place cooked fish on bed of mixed greens with a little bit of the shitake dressing.
Here’s to living better!
