GINGER
Why it works: Powerful phenolic compounds and antioxidants such as shogaols, zingerone and gingerols reduce pain and inflammation. And there's more. "Ginger helps prevent blood cells from sticking together," says Mars. "It also inhibits inflammatory prostaglandin production." A review published in the Journal of Medicinal Food showed that ginger works in a similar manner as NSAIDs by suppressing the cox-1 and cox-2 enzymes that cause inflammation.
How to use it: Make a comforting ginger compress: Dip a clean washcloth into a cup of hot (but not scalding) ginger tea, and apply to the aching joint in question. Cover with a dry cloth to hold the heat in until it's cool. Replace as needed. You can also buy topical creams to ease pain and inflammation and reduce stiffness.
TURMERIC
Why it works: Turmeric contains curcuminoids-the most famous of which is curcumin-which decrease inflammation naturally. A 2006 study in the medical journal Arthritis and Rheumatology showed that turmeric may relieve symptoms of rheumatoid arthritis.
Why it works: Turmeric contains curcuminoids-the most famous of which is curcumin-which decrease inflammation naturally. A 2006 study in the medical journal Arthritis and Rheumatology showed that turmeric may relieve symptoms of rheumatoid arthritis.
How to use it: Take it as a supplement, or look for this ingredient in topical creams.
GREEN TEA
Why it works: Green tea contains polyphenols, a type of antioxidant that cools arthritis-related inflammation. Research at the University of Michigan Health System in 2007 showed that this compound may inhibit the production of molecules that destroy cartilage and bone.
How to use it: Drink four cups of green tea a day or take an EGCG (active ingredient in green tea) supplement: 2,000 mg. twice a day.
CAYENNE PEPPER
How to use it: Make your own topical treatment by steeping a tablespoon of cayenne in 1 pint of hot (but not scalding) apple cider vinegar, says Mars. Dip a clean washcloth into the mixture, and apply as needed. Cover with a dry cloth to hold the heat in longer. Replace when it has cooled. You can also buy a cayenne pepper cream. Cayenne can also be taken in supplement form. Choose capsules of at least 500 mg., and follow label instructions.
STINGING NETTLES
Why it works: The stinging part of the nettle draws blood to the joint, relieving pain and inflammation. "Nettle sting also contains formic acid, which stimulates a natural antihistamine reaction," says Mars.
How to use it: Touching the afflicted area with stinging nettles can hurt at the time but relieves pain in the long run. Or drink it as a tea or use it in a cream topically on painful areas. Note: It has not been established that nettle root or leaf are safe for pregnant or nursing mothers. When in doubt, talk to your doctor before taking this or any supplement.
TART CHERRIES
Why it works: Research at the Oregon Health & Science University showed that tart cherries have the highest anti-inflammatory content of any food and can help manage osteoarthritis pain. "Tart cherries help to clear inflammatory compounds such as uric acid from the joints," says Mars. "Cherries also contain healthy antioxidants called anthocyanins, which give them their red color and reduce inflammation."
How to use it: Take a supplement (500 mg. four times a day), or drink 10.5 ounces of tart cherry juice daily for three weeks.
ESSENTIAL FATTY ACIDS
Why it works: Essential fatty acids reduce inflammation by lubricating the joints; they also slow cartilage degeneration of osteoarthritis.
How to use it: Buy a fish oil high in DHA and EPA, and certified free of contaminants, such as mercury. Take 1,500-3,000 mg. per day-the lower end for maintenance and the higher end for more acute flares of pain or stiffness.
5 VEGETARIAN MYTHS
5 VEGETARIAN MYTHS
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