Natural Remedies and Foods for Osteoarthritis
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It’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
❝Natural solutions for osteoarthritis. Eg. Rosehip tea, dandelion root tea. Any others??? What foods should I absolutely leave alone?❞
We’ll do a main feature on arthritis (in both its main forms) someday soon, but meanwhile, we recommend eating for good bone/joint health and against inflammation. To that end, you might like these main features we did on those topics:
- We Are Such Stuff As Fish Are Made Of (collagen for bone and joint health)
- The Bare-Bones Truth About Osteoporosis (eating for bone health generally)
- Keep Inflammation At Bay (dietary tips for minimizing inflammation—also, our all-time most popular article to date!)
Of these, probably the last one is the most critical, and also will have the speediest effects if implemented.
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Fitness Freedom for Seniors – by Jackie Jacobs
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Exercise books often assume that either we are training for the Olympics, and most likely also that we are 20 years old. This one doesn’t.
Instead, we see a well-researched, well-organized, clearly-illustrated fitness plan with age in mind. Author Jackie Jacobs offers tips and advice for all levels, and a progressive week-by-week plan of 15-minute sessions. This way, we’re neither overdoing it nor slacking off; it’s a perfect balance.
The exercises are aimed at “all areas”, that is to say, improving cardiovascular fitness, balance, flexibility, and strength. It also gives some supplementary advice with regard to diet and suchlike, but the workouts are the real meat of the book.
Bottom line: if you’d like a robust, science-based exercise regime that’s tailored to seniors, this is the book for you.
Click here to check out Fitness Freedom for Seniors, and get yours!
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How Not to Die – by Dr. Michael Greger
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Dr. Greger (of “Dr. Greger’s Daily Dozen” fame) outlines for us in cold hard facts and stats what’s most likely to be our cause of death. While this is not a cheery premise for a book, he then sets out to work back from there—what could have prevented those specific things?
Some of the advice is what you might expect: eat green things and whole grains, skip the bacon. Other advice is less well-known: get a daily dose of curcumin/turmeric, take it with black pepper. Works wonders. If you want to add in daily exercises, just lifting the book could be a start; weighing in at 678 pages, it’s an information-dense tome that’s more likely to be sifted through than read cover-to-cover.
If you’re a more cynical sort, you might note that since the book doesn’t confer immortality, but does help us avoid statistically likely causes of death, logically it significantly increases our chances of dying in a statistically unlikely way. (Ha! Your mental exercise for today will be decoding that sentence )
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Macadamia Nuts vs Brazil Nuts – Which is Healthier?
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Our Verdict
When comparing macadamia nuts to Brazil nuts, we picked the Brazil nuts.
Why?
They’re a lot more nutrient dense! But watch out…
First, to do due diligence in terms of macros: Brazil nuts have twice as much protein and less fat, as well as being a little higher in fiber and slightly lower in carbs.
In terms of vitamins, Brazil nuts are about 10x higher in vitamin E, while macadamias are somewhat higher in several B-vitamins.
The category of minerals is where it gets interesting. Macadamia nuts are a little higher in iron and considerably higher in Manganese. But… Brazil nuts are a lot higher in calcium, copper, magnesium, phosphorus, potassium, selenium, and zinc.
About that selenium… Specifically, it’s more than 5,000x higher, and a cup of Brazil nuts would give nearly 10,000x the recommended daily amount of selenium. Now, selenium is an essential mineral (needed for thyroid hormone production, for example), and at the RDA it’s good for good health. Your hair will be luscious and shiny. However, go much above that, and selenium toxicity becomes a thing, you may get sick, and it can cause your (luscious and shiny) hair to fall out. For this reason, it’s recommended to eat no more than 3–4 Brazil nuts per day.
In short… Brazil nuts are much more nutrient dense in general, and thus come out on top here. But, they’re so nutrient dense in the case of selenium, that careful moderation is advised.
Want to learn more?
You might like to read:
Why You Should Diversify Your Nuts
Take care!
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Pistachios vs Pine Nuts – Which is Healthier?
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Our Verdict
When comparing pistachios to pine nuts, we picked the pistachios.
Why?
First looking at the macros, pistachios have nearly 2x the protein while pine nuts have nearly 2x the fat. The fats are healthy in moderation (mostly polyunsaturated, a fair portion of monounsaturated, and a little saturated), but we’re going to value the protein content higher. Also, pistachios have approximately 2x the carbs, and/but nearly 3x the fiber. All in all, we’ll call this section a moderate win for pistachios.
When it comes to vitamins, pistachios have more of vitamins A, B1, B5, B6, B9, and C, while pine nuts have more of vitamins B2, B3, E, K, and choline. All in all, pistachios are scraping a 6:5 win here, or we could call it a tie if we want to value pine nuts’ vitamins more (due to the difference in how many foods each vitamin is found in, and thus the likelihood of having a deficiency or not).
In the category of minerals, pistachios have more calcium, copper, potassium, and selenium, while pine nuts have more iron, magnesium, manganese, and zinc. This would be a tie if we just call it 4:4, but what’s worth noting is that while both of these nuts are a good source of most of the minerals mentioned, pine nuts aren’t a very good source of calcium or selenium, so we’re going to declare this section a very marginal win for pistachios.
Adding up the moderate win, the scraped win, and the barely scraped win, all adds up to a win for pistachios. However, as you might have noticed, both are great so do enjoy both if you can!
Want to learn more?
You might like to read:
Why You Should Diversify Your Nuts
Take care!
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See what other 10almonds subscribers are asking!
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It’s Q&A Day at 10almonds!
Q: I would be interested in learning more about collagen and especially collagen supplements/powders and of course if needed, what is the best collagen product to take. What is collagen? Why do we need to supplement the collagen in our body? Thank you PS love the information I am receiving in the news letters. Keep it up
We’re glad you’re enjoying them! Your request prompted us to do our recent Research Review Monday main feature on collagen supplementation—we hope it helped, and if you’ve any more specific (or other) question, go ahead and let us know! We love questions and requests
Q: Great article about the health risks of salt to organs other than the heart! Is pink Himalayan sea salt, the pink kind, healthier?
Thank you! And, no, sorry. Any salt that is sodium chloride has the exact same effect because it’s chemically the same substance, even if impurities (however pretty) make it look different.
If you want a lower-sodium salt, we recommend the kind that says “low sodium” or “reduced sodium” or similar. Check the ingredients, it’ll probably be sodium chloride cut with potassium chloride. Potassium chloride is not only not a source of sodium, but also, it’s a source of potassium, which (unlike sodium) most of us could stand to get a little more of.
For your convenience: here’s an example on Amazon!
Bonus: you can get a reduced sodium version of pink Himalayan salt too!
Q: Can you let us know about more studies that have been done on statins? Are they really worth taking?
That is a great question! We imagine it might have been our recent book recommendation that prompted it? It’s quite a broad question though, so we’ll do that as a main feature in the near future!
Q: Is MSG healthier than salt in terms of sodium content or is it the same or worse?
Great question, and for that matter, MSG itself is a great topic for another day. But your actual question, we can readily answer here and now:
- Firstly, by “salt” we’re assuming from context that you mean sodium chloride.
- Both salt and MSG do contain sodium. However…
- MSG contains only about a third of the sodium that salt does, gram-for-gram.
- It’s still wise to be mindful of it, though. Same with sodium in other ingredients!
- Baking soda contains about twice as much sodium, gram for gram, as MSG.
Wondering why this happens?
Salt (sodium chloride, NaCl) is equal parts sodium and chlorine, by atom count, but sodium’s atomic mass is lower than chlorine’s, so 100g of salt contains only 39.34g of sodium.
Baking soda (sodium bicarbonate, NaHCO₃) is one part sodium for one part hydrogen, one part carbon, and three parts oxygen. Taking each of their diverse atomic masses into account, we see that 100g of baking soda contains 27.4g sodium.
MSG (monosodium glutamate, C₅H₈NO₄Na) is only one part sodium for 5 parts carbon, 8 parts hydrogen, 1 part nitrogen, and 4 parts oxygen… And all those other atoms put together weigh a lot (comparatively), so 100g of MSG contains only 12.28g sodium.
Q: Thanks for the info about dairy. As a vegan, I look forward to a future comment about milk alternatives
Thanks for bringing it up! What we research and write about is heavily driven by subscriber feedback, so notes like this really help us know there’s an audience for a given topic!
We’ll do a main feature on it, to do it justice. Watch out for Research Review Monday!
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Forever Strong – by Dr. Gabrielle Lyon
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Obesity kills a lot of people (as does medical neglect and malpractice when it comes to obese patients, but that is another matter), but often the biggest problem is not “too much fat” but rather “too little muscle”. This gets disguised a bit, because these factors often appear in the same people, but it’s a distinction that’s worthy of note.
Dr. Lyon lays out a lot of good hard science in this work, generally in the field of protein metabolism, but also with a keen eye on all manner of blood metrics (triglycerides, LDL/HDL, fasting blood sugars, assorted other biomarkers of metabolic health).
The style of this book is two books in one. It’s a very accessible pop-science book in its primary tone, with an extra layer of precise science and lots of references, for those who wish to dive into that.
In the category of criticism, the diet plan section of the book is rather meat-centric, but the goal of this is protein content, not meat per se, so substitutions can easily be made. That’s just one small section of the book, though, and it’s little enough a downside that even Dr. Mark Hyman (a popular proponent of plant-based nutrition) highly recommends the book.
Bottom line: if you’d like to be less merely fighting decline and more actually becoming healthier as you age, then this book will help you do just that.
Click here to check out Forever Strong, and level up your wellness as you age!
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