You know there are oils that can help you in your joint problems? This came as a shock to us too but then there are researches and studies that prove the assumption correct. Some physicians will readily suggest you to include certain oils in your diet and by doing that you will be doing yourself a big favor.
You must have come across a long isle in your departmental store that you cruise to on an almost daily basis containing all kinds of colorful bottles and nozzles of all shapes and sizes. You just picked the one recommended by your sister because she was on her weight loss regime and you wanted in on some of that fitness action. But that ship has sailed now and you have gained a good 20 pounds even after going on that silly keto diet. You obviously made a blunder with that diet plan but say no to anymore blunders or mistakes especially when it comes to your bone and joint health. Before we get to the kinds and compositions of different oils that are the most suitable for an arthritis patient let’s understand how they have become so special over time.
Do you know that a healthy dose of some oils that we already know of offer some serious anti-inflammatory properties among other health perks for everyone who suffers from arthritis? Apart of a diet that comprises fresh vegetables and fruits, whole grains and lean proteins, what you can invest in are certain oils that will stave off heart diseases, stroke and also keep diabetes at bay. These are some of the health problems that people suffering from arthritis are most prone to. Some oils are also known to help prevent several inflammatory conditions including rheumatoid arthritis.
What Are Oils?
All oils are basically a mix of fatty acids. They contain monounsaturated, polyunsaturated and saturated fats and their ratio to one another within this mixture is what matters the most. The nature of these acids determines whether the oil or fat in question is healthful or harmful for us.
Healthy oils and fats contain higher amounts of unsaturated fatty acids whereas unhealthy oils and fats contain higher amounts of saturated fatty acids. Unsaturated fats comprise mono and poly and these have unique health benefits. Monounsaturated fats are very helpful in lowering your blood LDL [bad cholesterol] level and assist in increasing your HDL [good] cholesterol. This in turn helps prevent cardiovascular diseases. Polyunsaturated fats are known to lower your total blood cholesterol, which also helps combat heart diseases.
So we were discussing the different benefits of oils for arthritis. We talked about monounsaturated and polyunsaturated fatty acids and how some oils contain them in ample quantities that can actually benefit someone who suffers from chronic joint pain and related problems. The other spectrum of these acids is occupied by saturated fats, such as our all time favorite butter, which is solid at room temperature. Fats like these are directly linked to unhealthy cholesterol levels in our body and have also been found to increase the risk of heart disease. This is clearly the type of fat you need to limit in your diet. You have to understand your oils so that you can obtain the most health benefits out of them.
Know about their smoke point which is the temperature at which different oils start producing smoke and begin to break down. This is when their healthy compounds get destroyed. Remember, cooking oils with low smoke points are not healthy for most of us and even your dietician will suggest you to use one that has a high smoke point because it will have wider cooking applications due to their high nutritive value.
You can opt for low smoke point oils for dishes that don’t need to be cooked on high heat or for salad dressing or drizzling on soups and vegetables.
Also you need to learn how to store oils properly so that they stay tasty and their and beneficial compounds remain intact. Keep in mind that contact with air, heat and light can speed up their deterioration, and this is why it is advised to keep most of them in cool and dark places somewhere in your kitchen. Some oils that are high in polyunsaturated fatty acids tend to go rancid quickly so you may need to store them in the refrigerator and bring them to room temperature before you use them.
Let’s get on with some really cool options for oils perfectly suited for Arthritis patients.
Olive Oil is very high in monounsaturated fats and this makes it ideal for people who need something that has anti-inflammatory and antioxidant properties. Olive oil has many known health benefits. Extra virgin olive oil in particular is the least refined because it is pressed mechanically and not with heat or any chemicals. So there is no change in its chemical properties. It contains polyphenols oleocanthal, oleuropein, hydroxytyrosol and lignans. These are believed to be effective in reducing joint damage and pain in rheumatoid arthritis.
We were talking about the various benefits of olive oil. Now we have already covered how there are some oils that are absolutely stupendous for you when preventing you from any kind of bone related problems. They are also helpful for your overall health when you are suffering from related joint pain, inflammation or redness or swelling. The following properties of this oil make it so special. So let’s have a look:
Rich in Healthy Monounsaturated Fats
Like we already discussed, olive oil is high in MUFA and only 14% of it is actually saturated fat. Compared to this 11% are polyunsaturated fatty acids (PUFA) such as omega-6 and omega-3. The predominant fatty acid component of this oil is a monounsaturated fat, oleic acid. This makes up for 73% of the total oil content. Oleic acid helps reduce inflammation. It is quite resistant to high heat, which makes extra virgin olive oil a very healthy choice for cooking.
Large Amounts Of Antioxidants
Extra virgin olive oil in particular is fairly nutritious because it also contains vitamins E and K. Also the antioxidants present in it are biologically active and work to reduce any risks of chronic diseases. They help you fight inflammation and protect your blood cholesterol from oxidation. This further helps in lowering risk of heart disease.
It comes with strong anti-inflammatory properties.
People who have any kind of bone or joint degenerative disorder suffer from chronic pain and inflammation. This is one of the biggest symptoms of bone and joint pain and we just can’t seem to find any solution to it except relying on strong painkillers. But this is not a permanent treatment. In fact, it is not a treatment at all. Chronic inflammation is also thought to be one of the leading drivers of various health issues and diseases, such as heart disease, type 2 diabetes, metabolic syndrome, Alzheimer’s, and also arthritis and obesity.
Extra-virgin olive oil has properties that work to reduce inflammation. The main anti-inflammatory effects of this oil are due to its antioxidants content and the main among them is Oleocanthal. Studies show that it has effects similar to that of ibuprofen, which is an anti-inflammatory drug. According to some scientists oleocanthal or 50 ml of extra virgin olive oil has similar effects as 10% adult dosage of ibuprofen. Also oleic acid can reduce levels of primary inflammatory markers like C-reactive protein in our body apart from inhibiting some genes and proteins that are responsible for driving inflammation.
We were discussing some of the most fantastic oils for people with joint problems. The current topic was benefits of olive oil for people suffering from arthritis and any kind of joint and bone issues.
Olive Oil Can Also Help Prevent Strokes
What is a Stroke? It is simply a disruption of the blood flow which is caused by a disturbance. This hinders the flow of blood to your brain. The reason could be either a blood clot or bleeding. Stroke is the second most common cause of death in several developed countries. Heart disease is the topmost reason. Many doctors and scientists and researchers have studied the relationship between olive oil and stroke risk quite extensively. Studies have found that olive oil is the only source of monounsaturated fats that can effectively dial down our risk of stroke and heart disease. Another study carried on 140,000 participants, comprised both, people who consumed olive oil and those who did not. The ones who did were at a much lower risk of stroke or heart disease than those who did not.
Heart Disease Beware, Olive Oil Is Here!
Heart disease like we pointed out is the most common cause of death in the world but it is still much less common in Mediterranean countries. Even a research on Mediterranean diet was carried out and it showed extra virgin olive oil to be one of its key ingredients. This oil protects us against heart diseases in several ways. First of all, it lowers inflammation, and also prevents “bad” LDL cholesterol from getting oxidized.
It further improves the health of the lining of our blood vessels and also helps prevent excessive blood clotting. It can lower our blood pressure, which is among the strongest risk factors for heart disease and early death. You should include plenty of extra virgin olive oil in your diet if your family has any history of heart disease at all. We will continue with this in our next post, so come right back!
We still can’t get over how beneficial olive oil is for everyone who suffers from joint pain and related diseases that affect their bones and movement. Olive oil among its many other benefits is also known for its lean fats which we have already covered in our previous chapter.
Olive Oil And Weight Gain
You will be happy to know that Olive Oil is not at all associated with weight gain and obesity. In fact it keeps you away from any kind of unhealthy weight gain and this is again a very incredible benefit for people suffering from joint and bone problems. You very well know that eating excessive amounts of other fats that are not liquid at room temperature causes weight gain. Numerous studies have linked several diets rich in olive oil with several positive effects on our body weight.
A study conducted on 187 participants found that the candidates had elevated levels of antioxidants in their blood following a diet rich in olive oil. And we already know that weight gain or excessive fat in our body causes more pressure and strain on our joints which is not good for their health and mobility. The added weight cause us to get tired sooner and also results in increased pressure on our joints while we walk, run, sit or bend over or lie down.
Olive Oil And Alzheimer’s Disease
Alzheimer’s disease is counted among the most common brain conditions that are neurodegenerative in nature which means they affect the functions of the brain significantly and over time, the patient’s condition just gets worse. It happens when beta-amyloid plaques build up inside your brain cells. Studies suggest that a substance present in olive oil can help remove this plaque and restore our brain function.
Olive Oil For Type 2 Diabetes?
You should also know that Olive oil is highly protective against type 2 diabetes. This is another disease that has negative effects on our joints and bones in the long run. Several studies link olive oil to regulated blood sugar levels and optimal insulin sensitivity. According to independent studies a diet that is rich in olive oil can largely reduce the risk of type 2 diabetes in us by over 40%.
We are back with our next chapter in the list. There is so much to discuss about these oils. We have already talked at length about olive oil in particular but truth be told; we haven’t even gotten to scratching the surface yet. You will be astounded to find out the amount of antioxidants present in Olive Oil.
Olive Oil And Rheumatoid Arthritis – Can It Treat This Ailment?
Among the most dreaded autoimmune diseases is Rheumatoid Arthritis. It is characterized by deformed and painful joints. Experts haven’t really been able to determine the exact cause of this problem but they are trying to understand it better to be able to come up with more effective treatments. When you are suffering from an autoimmune disease your immune system starts attacking the normal cells of your body by mistake. This worsens your symptoms further.
You can also pick some olive oil supplements to help improve inflammatory markers and reduce oxidative stress in your body. Many individuals with rheumatoid arthritis can benefit from them. You can reap the benefits of olive oil even more when you combine it with fish oil, which is again a very popular and reliable source of omega-3 fatty acids which are highly anti-inflammatory in nature. In one particular study, it was found that olive and fish oil when combined significantly reduced pain and inflammation in hands and improved the grip strength. They also reduced joint pain and morning stiffness in patients suffering from rheumatoid arthritis.
In addition to using olive oil, research has shown that taking a turmeric supplement regularly can be useful in treating arthritis and joint pain.