Strengthen Your Knees And Rebuild Ligaments And Cartilages With One Drink
We know that knees provide the flexibility and stability in our legs and thus make the body able to stand, run, jump, walk and turn around. As times goes by, the human body starts to weaken and function slowly.
Knee weakness affects mobility of the body and makes it hard to perform everyday tasks. This in turn causes numerous health problems, like joint and muscle pain.
Except age, there are other causes that weaken the knees, such as osteoporosis, knee strain or injury, smoking, sedentary lifestyle, excessive use of sodium, nutritional deficiencies, drinking, etc. As a result of aging, our ligaments and cartilages are prone to constant tear and wear, leading to severe and unbearable pain. Most often people take painkillers in order to relieve the pain.
However, in this article we are going to show you how to prepare a natural drink that will help relieve the pain and promote the health of the ligaments and cartilages.
To prepare this drink, you will need:
• 8 ounces of water
• 1 teaspoon of raw organic honey
• 1 cup of fresh orange juice
• 8 ounces of almonds (crushed)
• 2 tablespoons (40 grams) of unflavored gelatin
• 1 cup of oatmeal
• 1 teaspoon of cinnamon
• 2 cups of pineapple (chopped)
Here is how to prepare it and use it:
• Cook the oatmeal for 10 minutes and leave it to cool.
• Add the other ingredients and blend them well.
• Consume 2 glasses on a daily basis for 15 days. It is best to consume it on an empty stomach in the morning and in the evening.
As bone health depends on the diet, you should include foods that strengthen the bones and joints and promote the condition of ligaments and cartilages.
– It is of utter importance to drink a lot of water and to stay hydrated. Water will promote synthesis of synovial fluid that lubricates the joints and lowers the friction between the cartilages and the other tissues.
– Include foods that are high in vitamin C, such as parsley, berries, lemon, bell peppers, spinach, cauliflower, strawberry, broccoli, orange, kiwi, tomato, raw peppers in your diet, as this vitamin, in combination with omega-3 fats, inhibits the processes that cause body inflammation and enhances the synthesis and health of ligaments and cartilages.
In addition, pineapples and papaya are loaded with Bromelain and papain, which have powerful anti-inflammatory properties.
– Include Allium vegetables, like leeks, garlic, onion in your diet, because they are high in sulfur, which is crucial for the production of collagen and other elements necessary for the joints, ligaments, bones, cartilages and tendons. It is thought that sulfur deficiency leads to slow reparation of joints. Therefore, include more sulfur-rich foods, such as asparagus and cabbage in your diet.
– The great levels of protein in derivates and meat provide the body with the needed amino acids to help the synthesis of cartilages and reduce the recovery time of the lesions.
In addition, they are high in zinc and iron, which promote the injury repair. You can consume protein-rich foods, like legumes, fish or nuts instead of meat.
– Regulate your body weight, because obesity leads to joint injury while exercising.
– Regulate the levels of calcium, magnesium and phosphorus, as they strengthen the bones, as well as vitamin D which regulates the lack of calcium in the bones. Moreover, vitamin D prevents bone loss and high risk of minimal trauma fractures. Get exposed to sunlight for 15 minutes a day or include more egg yolk, fish, cod liver oil, dairy products and fortified meals in your diet.
– Bluefish, such as sardines, mackerel, tuna and salmon, is high in omega-3 fats, which hinder the synthesis of inflammatory mediators and eliminate the adverse effects of oxidative processes on cell membranes.
Consume fish twice a week and eat more nuts and flax seeds, which are also loaded with omega-3 fatty acids.
– Do knee strengthening exercises. Exercises, such as single leg squats, ups, lunges, knee bends, squats with a ball and thigh contraction will strengthen the knees and keep the joints aligned. Make sure you do exercises for at least 30 minutes on a daily basis.
– Calcium is crucial for strengthening and promoting bone health. Therefore, include calcium-rich foods, such as cheese, dark leafy greens, edamame, almonds, sardines and blackstrap molasses in your diet.
– Include anti-inflammatory foods, such as ginger, salmon, olive oil, flax seeds, walnuts, turmeric, spinach, sweet potatoes, avocadoes and blueberries in the diet to prevent inflammation and swelling due to knee pain and weak joints.
– Reduce the intake of inflammatory foods, such as sugary foods, white rice, white flour products and soda.
– Avoid consuming a lot of salt, as it leads to calcium loss and thus weakens the knees.