Biking is not just a form of exercise or an alternative way to commute to work. Additionally, cyclists are not people that aim to irritate drivers on the roads. In fact, people who bike get great, low-impact cardiovascular exercise that may even prevent knee pain and arthritis in the knees, according to a new study. 

The study results indicated that people who participated in cycling or baking at any point in their lives were 17% less likely to experience knee pain by middle age. They were 21% less likely to develop arthritic pain in the knee joints as well. Osteoarthritis has a lengthy history, making it difficult to track how different exercises affect people, their joints, and the severity of the condition throughout their lives. 

Osteoarthritis is the most common form of arthritis and can develop in one or more joints as you age, especially the knees. If you have osteoarthritis in the knees, you can experience general pain, swelling, stiffness, and reduced mobility. Some people do not experience these symptoms, while others have swelling and difficulty engaging in everyday activities like cleaning, walking, bending down, or gardening. 

Low-Impact Exercise For Knee Osteoarthritis

Unfortunately, there is no cure for arthritis of the knee joints. Doctors typically advise people to avoid high-impact activities, such as running or tennis, so that they don’t worsen symptoms. Great low-impact exercises for osteoarthritis patients often include swimming, walking, or cycling. Until this recent study, the best low-impact exercise to promote healthier knee joints has been unclear. 

The new study focused on the potential benefits of cycling. Researchers asked more than 2,500 people if they biked or cycled over four periods during their lives. Those periods were as follows:

• 12 to 18 years of age
• 19 to 34 years of age
• 35 to 49 years of age
• 50 and older

Researchers took X-rays of the study participants to identify arthritis of the knee, or radiographic osteoarthritis (ROA). Participants then described any knee pain they experienced and allowed scientists to identify people who had symptomatic radiographic osteoarthritis (SOA). That was determined by X-rays that revealed arthritis in the knee joints and symptoms such as swelling or pain. People who biked at any point in their lives reported less knee pain, ROA, and SOA than those who never biked. Those who biked across different age periods reported fewer instances of all three knee issues. 

Cycling For Knee Osteoarthritis

Part of the reason that researchers attribute cycling to less knee pain is because of increased physical activity levels and muscular function. Osteoarthritis is commonly associated with loss of muscle mass, lower activity levels, and higher body fat percentage. All of those things, in addition to the knee pain, make it more difficult to engage in regular exercise, or daily activities like sitting, standing, or stair climbing. 

Cycling and other forms of low-impact exercise may reduce the risk of osteoarthritis-related muscle loss and muscular function. That may help people manage symptoms or osteoarthritis-related pain over time. 

Although this research is great, the study had one limitation. Researchers relied on participants to accurately recall and report on past exercise habits for several decades. People who rode a bike throughout their lives potentially had other healthy habits that reduced the risk of knee pain or arthritis in the knee joint. Additionally, the goal of the study was not to determine the perfect frequency, intensity, or duration of cycling sessions to manage knee pain or osteoarthritis. Study participants did confess to cycling anywhere from two to five times per week, 20 to 60 minutes per session.

Conclusion

Even if you already have knee pain or knee pain because of osteoarthritis, it’s not too late to begin rehab. Physical activity is possible if you take it slow. By engaging in low-impact exercises and mobility movements, you can strengthen the muscles around the knee joint. In doing so, you can offload stress on the joint and reduce pain. Unfortunately, the exercise will not take away the existing arthritis.

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Living with arthritis can feel like a catch-22 because gentle movements are beneficial, but certain exercises can cause pain. If your joints feel achy and you want to relieve the pain, certain yoga poses may come to your aid. Before you arch into scorpion pose or contort into a pretzel, there are a few things to understand about arthritis, yoga, and how to prevent injury.

What Is Arthritis?

Arthritis is an umbrella term that describes more than 100 conditions that affect joints, tissues around the joints, and connective tissues in the body. It causes inflammation and pain within joints, according to rheumatologists. There are varying forms of arthritis, the most common of which is osteoarthritis. That condition is a degenerative process that results from wear and tear on the joints. People with osteoarthritis typically suffer from limited mobility or general pain. 

Pain from arthritis may discourage you from engaging in certain movements, but exercise is beneficial for improving mobility and managing symptoms. Consistent movement is truly the key because a sedentary lifestyle can limit movement and worsen symptoms of arthritis patients. Moderate physical activity of about 150 minutes per week is great for both preventing arthritic pain and cardiovascular health. 

How Does Yoga Help Arthritis?

Yoga is a gentle form of exercise that can help improve flexibility and balance. It also encourages relaxation and stress reduction, two things that can help improve mood and mental well-being. The great thing about yoga is that it is low impact, so it places less force on the back, hips, and knees than other types of exercise. That said, there are yoga poses that are not accessible for people with arthritis. The following poses, however, are generally safe for the needs and abilities of any person, including those with arthritis. 

Mountain Pose

As a simple, calming yoga pose, mountain pose is a great way to begin your yoga routine. Stand up straight with your arms at your sides, palms facing forward, and your feet hip-distance apart. Lift your toes and spread them apart before placing them back on the floor. Keep your weight centered, balancing between both feet. Tuck your tailbone and squeeze your glutes, while simultaneously lifting your chest. Hold for one minute, taking slow, deep breaths throughout. 

Warrior II Pose

Standing in mountain pose at the front of your mat, take a big step back with your left foot. Keep your right foot facing forward and turn your left foot out to the side at a 90-degree angle. On an exhale, bend your right leg and lift your arms up to be in line with your shoulders. Turn your gaze to look beyond your right fingertips and engage your glutes, quads, and core. Breathe deeply for one minute and then repeat on the other side. 

Seated Forward Fold

This gentle fold aims to create space in the lower back and improve hamstring flexibility. Sit on a yoga mat with your back straight and extend your legs out in front of you. Inhale and raise your hands over your head before leaning forward on an exhale. Make sure to hinge at the hips to fold forward, aiming to bring your head to your knees. If you can, grab your feet with your hands. If this is uncomfortable, place a pillow between your chest and thighs to provide support. Remain here for about 10 deep breaths before returning to the starting position.

Seated Spinal Twist

Tight glutes or sore lower back? This yoga pose should hopefully provide some relief! Sit up straight with your legs extended out in front of you. Bend your right leg and cross it over your left leg, planting your foot just outside your left thigh. Wrap your left arm around your knee and hug it toward your chest. You can place your right hand on the floor behind you for support. Twist slightly to turn your gaze behind you and hold for 10 deep breaths. On every inhale, try to lengthen your spine. Repeat on the other side. 

Cat-Cow Pose

If you find it difficult to put weight on the hand and knees, make sure to put padding or folded towels under those areas. Begin on your hands and knees in a tabletop position, stacking your shoulders directly over your wrists and hips over your knees. Slowly inhale and enter the cow pose, pushing your abdomen towards the floor and lifting your chest and chin to raise the body upwards. Try to draw the shoulder blades away from your ears. On an exhale, enter the cat pose, lifting your abdomen up and into the spine. Round your back and tuck your chin. Inhale again to enter cow pose and then continue alternating for about 20-30 seconds.

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According to several surveys, strawberries are the sixth most popular fruit in the United States. The average person consumes a little over five pounds of strawberries per year, says the U.S. Department of Agriculture. That shouldn’t be a surprise, considering that strawberries are juicy, sweet, refreshing, and above all else, nutritious.

Strawberries belong to the world of berries, and there are more than 10 species of strawberry. They come in different shapes, sizes, textures, colors, and flavors, but the most popular variety is the red classic. Scientists state that strawberries are not true fruits because they carry their seeds on the outside and develop runners. Those produce roots that go down to create a cone plant.

Strawberry Nutritional Data

Although you can find strawberries in the grocery store year round, they are in season during the spring and summer months. Strawberries are at their juiciest in those months, but they are delicious whenever you enjoy them. They are also more affordable when in season, as is the case for all seasonal produce items. In regards to the nutritional data of strawberries, you could say that they are nutritional powerhouses. Take a look at the following data for a one cup serving of halved strawberries. 

• Calories: 49
• Carbohydrates: 11.7 grams (g)
• Fiber: 3 g
• Fat: 0.5 g
• Protein: 1 g 
• Sugars: 7.4 g
• Magnesium: 19.8 milligrams (mg)
• Vitamin C: 89.4 mg
• Sodium: 1.5 mg
• Potassium: 233 mg

In addition to that nutritional data, strawberries exhibit an impressive antioxidant profile, which is why they have their reddish hue. Continue reading to learn more about the ways that strawberries can benefit your health. 

May Ease Arthritis Symptoms

According to many reports and studies, strawberries demonstrate an ability to reduce inflammation in people suffering from osteoarthritis. Osteoarthritis is an inflammatory condition that can cause serious pain during flare-ups. Studies suggest that consuming a 50-gram beverage of reconstituted, freeze-dried strawberries daily for 12 weeks improved quality of life for osteoarthritis patients. Health experts attribute those abilities to the bioactive compounds, many of which are anti-inflammatory, in strawberries.

Vitamin C Superstars

Of the many antioxidants that exist in strawberries, vitamin C may be one of the most potent. One cup of sliced strawberries provides more than 100% of the recommended daily intake (RDI) of vitamin C. Health experts state that vitamin C is essential for overall health, especially for optimal immune function. One review found that vitamin C enhances the immune system’s ability to fight off pathogens. Although vitamin C doesn’t prevent illness, it may reduce how long a cold lasts if you consume it regularly. 

May Lower Cholesterol Levels

The body requires cholesterol for certain bodily functions, but excess cholesterol can threaten heart health. High cholesterol doesn’t have any symptoms until it’s too late, so a blood test is necessary to determine levels. High cholesterol is quite common, affecting about 12% of American adults over the age of 20. Data shows that eating strawberries may improve cholesterol markers of heart disease for at-risk adults. One study showed that strawberries significantly lowered cholesterol levels. A separate meta-analysis found that strawberries improved total cholesterol levels. 

May Have Prebiotic Activity

You’ve heard of probiotics, but prebiotics are lesser known yet equally as important for gut health. New research suggests that strawberries exhibit potent prebiotic activity. An animal study found that supplementing with strawberries increased the presence of beneficial gut bacteria in mice. The polyphenols in strawberries, then, may have prebiotic activity that may boost the growth of probiotic microbes in the gut. Other research found a link between the anthocyanins in strawberries and prebiotic properties, suggesting a two-way relationship between gut microbiota and anthocyanins. 

Super Sources Of Antioxidants

In addition to vitamin C, strawberries contain other potent antioxidants. In fact, one review found that strawberries were among the top antioxidant-rich berries, in addition to blueberries, black currants, and blackberries. Antioxidants are compounds that have the ability to reduce oxidative stress, which increases the risk of cellular aging and illness. A 2017 review found that oxidative stress can increase the risk of heart disease and cancer. Other studies found that the antioxidants in strawberries protect bodily cells from oxidative stress on a mitochondrial level. Finally, the antioxidants in strawberries may even help fend off certain types of cancer.

May Support Cognitive Function

Cognitive decline is marked by memory loss or confusion and it happens to an estimated 11.2% of American adults. Cognitive decline also affects more men than women, according to the Centers for Disease Control and Prevention (CDC). Some research indicates that strawberries may support brain health and keep neurons firing in a healthy way. The flavonoids and vitamin C in strawberries may reduce the risk of developing Alzheimer’s disease, according to one study. Long-term intake of anthocyanins and flavonoids is also associated with lower risks of dementia in American adults.

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Arnica is a familiar name in the world of herbal remedies and homeopathic medicine. Commonly infused into gels, lotions, tinctures, or salves, arnica works to reduce bruising, swelling, or the pain of a recent injury. If you are unfamiliar with homeopathy, it is possible that you are unaware of the anti-inflammatory benefits of arnica. That is why we are here with this article.

What Is Homeopathy?

Based on law of similars (like cures like), homeopathy uses substances that may cause adverse symptoms in a healthy person to treat those symptoms in a sick person. The remedy used (let’s use arnica for the sake of this article) gets diluted in a tincture, ointment, or oil to create varying levels of potency. The more dilute the remedy, the greater the potency.

What Is Arnica?

Arnica is an indigenous plant to regions in Asia, Europe, and North America. The most common species is Arnica Montana and it goes by several names, including mountain arnica, mountain tobacco, wolf’s bane, and leopard’s bane. The blossoms resemble daises and traditional folk medicine used these flowers to remedy muscle aches and sore joints. While research is limited surrounding the treatment of medical conditions, anecdotal reports praise arnica’s healing properties.

Important Note: Arnica is for topical use only. Helenalin, which is the compound responsible for arnica’s anti-inflammatory properties, is toxic when you consume it. The reason it does not affect the skin is because homeopathic creams, ointments, or salves containing arnica are very diluted.

Health Benefits Of Arnica 

Reduces Bruising

If you knock your knee into a wall by accident, arnica cream may help reduce bruising and the pain associated with the trauma. You must apply the cream for several days to experience relief, though. Initially, studies did not find any conclusive evidence that arnica helped reduce bruising. More recent studies, however, found that arnica helped reduce postoperative bruising and swelling, especially for knee surgery patients. Another study found that it reduced bruising from rhinoplasty, and it brought swelling down after tonsillectomy.

Helps People With Osteoarthritis

Common treatment for osteoarthritis involves the use of nonsteroidal anti-inflammatory drugs (NSAIDs). Homeopaths have prescribed arnica to osteoarthritis patients as an alternative remedy to NSAIDs. Researchers from Australia analyzed several studies about topical herbal remedies like arnica for osteoarthritis pain relief. Don’t you find it interesting that arnica gel worked as well, if not better, than ibuprofen at reducing joint pain in the hands of people with osteoarthritis? In contrast to the daily use of ibuprofen, there were minimal side effects of arnica gel. Finally, another study with 79 arthritis patients found that applying arnica gel to their knees twice daily reduced stiffness and increased mobility. Only one person in the study had an allergic reaction.

Reduces Muscle Pain

The studies surrounding arnica’s ability to reduce muscle pain primarily focus on people with myalgia or post-exertional myalgia. Many athletes use arnica-infused ointments or creams to reduce muscle soreness and accelerate recovery. A lot of sports supplements contain arnica for these reasons. One review of studies in the International Journal of Complementary and Alternative Medicine found topical arnica use to be more beneficial than the placebo. People who used arnica experienced great relief from muscle injury, while those who applied the placebo received no such benefits.

Arnica that is diluted in creams or ointments is considered safe for topical application, but people can have adverse reactions to it. The most common reaction is an allergic reaction to the plant, which can result in rash or irritated skin. The people who react to arnica commonly have an allergy to plants in the Asteraceae family, which includes daises, marigolds, and chrysanthemums. Do not ever ingest arnica and don’t purchase dried arnica flowers. Only purchase diluted arnica products to keep yourself healthy and safe.

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There are many things to love about summer: warmer weather, longer days, and the arrival of cherries to local farmer’s markets and supermarkets. They are juicy, scrumptious, and happen to boast myriad health benefits. In fact, researchers say that people who eat cherries experience reduced cholesterol & blood pressure levels, improved sleep, decreased oxidative stress, and less inflammation. Keep reading to find out more about this sweet and tart summertime fruit.

What Are Cherries?

Obviously, a cherry is a fruit and there are two primary types: the sweet or wild cherry, and the sour cherry. Cherries are native to the Northern Hemisphere, and they are difficult to maintain, which explains their higher price tag per pound. They have a very short season, as they are only available from late-June to late-August. One cup of cherries meets 15% of your recommended daily intake of vitamin C, and it only amounts to 100 calories. Get your hands on them while they’re in season!

Health Benefits Of Cherries

They May Treat Gout

Commonly affecting the big toe, gout is an arthritic condition that results from uric acid accumulation in the body. When too much uric acid is in the body, uric acid crystals form in the joints and cause uncomfortable pain and limited mobility. According to a study that was published in Arthritis & Rheumatism, people with gout benefitted from consuming cherry extract. Of the 633 patients with gout, 35% experienced decreased gout attacks after taking cherry extract.

They May Improve Your Sleep

Several studies found that cherries, especially sweet cherries, are naturally rich in melatonin. Melatonin is necessary to experience restful sleep because it works to control your circadian rhythm and regulate sleep patterns. Consume a handful of cherries an hour or two before bed to improve sleep. You may also find that more melatonin in the body gets rid of irritability and headaches.

They Are Rich In Antioxidants

Antioxidants have many important roles in the body. The anthocyanins and cynanidan in cherries exhibit powerful anti-inflammatory properties. In fact, one study that was published in the Journal of Natural Products found that these antioxidants decreased inflammation better than aspirin. The anthocyanins from sour cherries help reduce inflammation, and preliminary studies show that they may inhibit the growth of human colon cancer cell lines. Finally, adding antioxidant-rich foods like cherries to your diet can decrease your risk of macular degeneration, glaucoma, and other conditions caused by oxidative stress.

They May Relieve Osteoarthritis

Cartilage in the joint acts as a cushion, preventing the bones from rubbing together. Osteoarthritis occurs when cartilage between the bones and joint wears down, eliminating that cushion between the bones. About 33 million American adults suffer from osteoarthritis, and they may benefit from consuming cherries. The Osteoarthritis Research Center examined 58 non-diabetic patients, who drank two eight-ounce servings of fresh sour cherry juice daily over a six-week period. The results indicated a decrease in WOMAC scores, and patients reported relief from osteoarthritis symptoms.

They Are Packed With Phytochemicals

Ellagic acid is a naturally occurring phytochemical that is present in sweet cherries. Several studies found that ellagic exhibits anti-cancer and antioxidant activity. Other studies found that the anti-cancer properties proved effective at inhibiting the growth of skin, colon, prostate, pancreas, and breast cancer cells. Ellagic acid binds to cancer-causing molecules and makes them inactive. If that’s not a reason to enjoy cherries, we don’t know what is!

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Grown in Europe, Asia, and parts of North America, comfrey has been used in healing practices for thousands of years. In the past, comfrey helped to treat stomach problems, but people found that it contained harmful pyrrolizidine alkaloids that damaged liver health and increased one’s risk of death. Within recent years, however, peer-reviewed studies have determined that comfrey is extremely beneficial for the skin when prepared as a salve or cream.

What Is Comfrey?

Comfrey is a fast-growing leafy plant that can be quite invasive. It spreads quickly and can be difficult to control, and it often inhibits new plants from sprouting. All that said, comfrey is popular among permaculture gardening circles because it pulls micronutrients from the soil. Many cultures harvest the roots and leaves of the plant to help treat burns, joint inflammation, bruises, and muscle sprains. European folk medicine has made salves from comfrey because of its ability to sooth gout and arthritis pain.

Comfrey For Joints

According to a clinical research study that was published in the Journal of Complementary Therapies in Medicine, comfrey is beneficial for people with osteoarthritis. A similar study found that applying a comfrey salve, made from the roots and leaves of the plant, helped relieve lower and upper back pain, ankle sprains, and sore joints.

Comfrey For Sprains

We have established that comfrey has powerful pain-relieving properties, especially when applied to joint sprains. According to one study, topical application of comfrey proved to be as effective as prescription pain-relieving gels. It is important to note that the study did not address whether or not comfrey creams accelerated the healing of sprains; the study only determined the effectiveness on pain symptoms.

Comfrey For Wounds

Preliminary studies found that comfrey has potential wound-healing properties. If you have an abrasion wound, topical application of comfrey is safe to apply. More research is necessary to determine potential risk factors and side effects of comfrey on wounds.

Precautions

Do not ever ingest comfrey. This plant is not intended for internal use because it can lead to liver poisoning or death if you consume too much. It is possible to have a negative skin reaction to comfrey, so please do a small patch test before applying it liberally. Once again, comfrey is for external use only!

DIY Comfrey Salve

Ingredients:

• 1.5 cups fresh comfrey leaves (or 1 cup dried comfrey leaves)
• Olive oil to fill jar (about 10 ounces)
• 1 ounce beeswax

Instructions:

• Add the comfrey leaves to a pint-sized mason jar and cover with olive oil. Make sure that the leaves are submerged by at least one inch of oil.
• Place the jar in a double boiler or saucepan with water over low heat and gently mix the herbs and olive oil. Keep the mixture under 140 degrees F, ensuring that the mixture remains warm for 24 hours. You can also warm the mixture in a crockpot so you don’t have to keep your stove on for a day.
• Strain the herb-infused oil into a heat-safe glass bowl over a double boiler and stir in the beeswax. Once the beeswax melts, remove from heat.
• Pour the comfrey salve into salve tins or small jars and allow the mixture to harden at room temperature before screwing on the lids. Store in a cool dry place and use when ready.

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Black cohosh has been used for hundreds of years by many cultures to remedy pneumonia, joint pain, and sluggish labor. Native Americans used it to treat musculoskeletal pain and menstrual irregularities, and European settlers made a black cohosh tonic to support female reproductive health.

More and more research has revealed the potential dangers of hormone replacement therapy (HRT), when it comes to treating hormonal issues. HRT can create an even bigger hormonal imbalance that can worsen menopausal symptoms. Health-conscious women are looking for safer treatments to help balance hormones and relieve symptoms of menopause.

What Is Black Cohosh?

Black cohosh is a member of the buttercup family and it goes by many names, including black bugbane, black snakeroot, and fairy candle. The name is attributed to the plant’s black roots and rhizomes, which are the sections that are used for medicinal purposes. It has become widely used as a natural alternative to HRT in Australia, Germany, and the United States. You can obtain black cohosh without a prescription in the U.S.

Black Cohosh And Menopausal Symptoms

Since the 1950s, studies have yielded mixed results in regards to whether black cohosh is effective at managing menopausal symptoms. Some research has indicated that it has estrogenic activity, while others studies have shown that it does. The complicated part is understanding how and why black cohosh works for some and not for others. Scientists also have a loose grasp on whether it affects the levels of luteinizing hormone or follicle-stimulating hormone. A 2016 systemic review of randomized clinical trials examined herbal therapies, including the use of black cohosh, to treat menopausal symptoms. This review determined that black cohosh worked for some women and not for others, so more comprehensive research is needed. Continue reading to learn more about the health benefits of black cohosh.

May Reduce Sleep Disturbances

Many menopausal women commonly experience sleep disturbances. Since sleep is essential to balancing hormones, lack of sleep disturbs the body’s hormonal management and production, ultimately worsening symptoms of menopause. A recent study on postmenopausal women with sleep disturbances found that black cohosh supplementation helped improve sleep, which in turn stabilized mood and increased energy levels.

May Reduce Bone Loss/Osteoporosis

Osteoporosis is a common problem for menopausal women. According to research, several compounds in black cohosh have biological activity and plant-derived estrogens, also known as phytoestrogens. Biological molecules in black cohosh have been shown to reduce bone loss caused by osteoporosis, but more research needs to be done on this matter.

May Reduce Hot Flashes

One of the primary symptoms of menopause is hot flashes, so black cohosh has been heavily studied as a potential remedy for them. Some research is inconclusive because exact dosage to reduce hot flashes is inconsistent. Even though findings are mixed, many women find that black cohosh greatly helps in the reduction of hot flashes. Certain systemic reviews have found that it is more effective than a placebo, and that taking black cohosh regularly can reduce the severity hormonal imbalance.

May Help Treat Uterine Fibroids

Uterine fibroids, which are benign growths in the uterus, typically appear during the height of a woman’s fertile years. While Tibolone, a synthetic steroid drug, is used to treat fibroids outside of the United States, women with fibroids in the U.S. are commonly prescribed hormone-based drugs. In a 2014 study, black cohosh was compared to Tibolone to see the effectiveness of treating fibroids. The tests revealed that black cohosh may be a more appropriate treatment than the synthetic alternative.

Dosage

As far as proper dosage goes, health experts generally recommend taking between 40-80 milligrams of standardized black cohosh extract per day. This is a typical dosage to help relieve menopausal symptoms. If you have hot flashes, however, start with a lower dosage of 20-40 milligrams, which you take twice daily and increase as needed.

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Upon waking up or sitting down after a long day at work, many people twist, lean back, curl forward, or contort their bodies to crack their backs and necks. The snap-crackle-pop provides relief, as if each crack elongates the spine and puts you in a state of pure bliss. If that describes how you feel about adjusting your spine, you are not alone. Roughly 45% of people crack at least one joint on a daily basis, but there are those who crack their backs, ankles, knuckles, and necks, primarily because it has become habitual.

What Makes The Popping Sound?

The “pop” that you hear is caused by tiny gas pockets, in addition to lubricating synovial fluid, carbon dioxide, nitrogen, and oxygen. When you pull your finger or kink your neck, the fluid becomes pressurized, the gases release, and then you hear that fateful cracking sound. This sound is perfectly normal and there is no reason to fret. You may notice that the sound becomes louder as you age. This can be attributed to the enlargement of joints and repeated biomechanical stress.

Is Constant Cracking Bad For You?

The long-standing legend is that cracking all of your joints, all of the time, is a surefire way to increase your risk of developing arthritis. Doctors have debated about knuckle cracking for many years, and the conclusion is that the consistent cracking of knuckles does not lead to osteoarthritis development. Research shows that knuckle crackers do not have higher rates of arthritis.

What About Neck Or Back Cracking?

The noise that results from adjusting a vertebra is typically benign. Several studies have found that occasionally cracking your neck or back to relieve pressure is not harmful. If you twist to stretch in a yoga class and a small crack occurs, for instance, this is an acceptable crack. Excessive cracking of the vertebrae or forcing a crack habitually can wear down the joints and lead to premature breakdown.

Due to the sedentary lives that most people live, “text neck” and poor posture result in back and neck pain. The quick twist to pop your back or the quick jerk of the neck to relieve pressure temporarily makes you feel better. There is nothing wrong with adjusting the spine, but it is best to leave it to the professionals, e.g. chiropractors. They are trained to carefully manipulate the spine to promote healthy realignment. Sometimes there is no problem and a quick pop leads to some form of relief, but attempting to fix a problem can worsen the pain or further damage the injury.

When it comes to spinal structures, certain areas of the spine are more sensitive than others. The cervical vertebrae, in the neck, are much more delicate than the lumbar vertebrae in the lower back. When you tweak certain areas of the spine, you can risk a spinal cord injury, especially if you suffer from back or neck pain. If you are indeed plagued by neck or back pain, consider scheduling regular appointments with chiropractors and massage therapists. If you have no pain and are just a “crack” addict, dial back on the cracks or stop altogether because you don’t want to wear down your joints and increase your risk of arthritis.

There are many therapies that can be done to reduce back pain or relieve pressure around the spinal column. You don’t have to twist and pop because you can stretch, ice, heat, or get massages to prevent aches and pains. Try to stand up more and engage in regular exercise, which helps to lubricate joints. Make sure to properly warm up before heading straight into a workout, and do a few cool down exercises post workout to decrease your risk of injury.

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Native to the Andes in Peru, maca root (commonly referred to as maca) is very similar to the turnip or radish. Many plants cannot withstand the cold weather in the Andes, but maca is quite the exception. Maca has been revered as a superfood for thousands of years because of its ability to aid learning, boost stamina and libido, and enhance fertility.

Maca has been classified as an adaptogen, which is a substance that can help the body handle stress. Because excess stress hormones can disrupt the natural function of other organs and systems in the body, consuming adaptogens has become increasingly popular in the natural health world. To better explore the surprising benefits of maca, let the following entice you.

Helps Women Balance Hormones

A 2006 study revealed that maca supplementation helped women naturally balance hormone levels. Post-menopausal women who took two grams of maca powder daily showed reduced menopausal symptoms and well-balanced hormones.

Boosts Energy

Maca has been used to help increase physical stamina for hundreds of years. Science has backed these historical claims by revealing that maca helps to enhance performance and energy during physical exercise, specifically endurance exercise. It also helps to lower oxidative stress!

Promotes A Healthy Sex Life

Research has shown that maca has natural libido boosting properties; and it can take effect in as little as 8-12 weeks. Both men and women can benefit from consuming maca on a daily basis. Black and yellow maca may help to increase sperm motility, while red maca may aid the development of healthy embryos, but more research needs to be conducted in those areas.

Boosts Brain Health

For years, Peruvians have been giving maca to children to help improve performance in school. According to a 2011 study, maca (specifically black maca) proved to be beneficial for learning, memory, and concentration.

Protects Skin From Sun Damage

When applied directly onto the skin, maca extract may help prevent the skin from being damaged by UV light. In fact, maca extract has been recommended by scientists as a healthier alternative to commercial sunscreens, which are loaded with chemicals that can disrupt hormones and ruin ocean reefs.

Relieves Osteoarthritis

You may want to start consuming maca tea if you have osteoarthritis because it has properties that can help relieve joint pain and stiffness. According to a 2011 review, consuming 1,500mg of maca with 300mg of cat’s claw helped to improve joint function while reducing stiffness in those with osteoarthritis.

Contains Antioxidants

Maca is filled to the brim with nutrients, and generous amounts of them at that! It contains vitamin C, potassium, copper, manganese, vitamin B6, and iron. Maca is also rich in powerful antioxidants that work to fight free radicals, which can damage DNA and cause premature aging.

Before you try maca, make sure that you check with your medical professional to ensure that you aren’t allergic or that it doesn’t negatively interact with medications you might be taking. Researchers suggest that people with autoimmune disorders avoid maca.

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Joint pain, which is also known as arthralgia, can either be inflammation or discomfort that occurs in one or multiple joints in the body. Joint pain is commonly associated with conditions like arthritis, which has to do with inflammation in the joint. Joints are what allow us to move and joint pain can occur in the knees, hips, elbows, or shoulders. Joint pain can either stem from a medical condition, an injury, or an infection, and commonly affects children, adults, or the elderly.

What Causes Joint Pain?

The most common cause of joint pain is arthritis, either osteoarthritis (OA) or rheumatoid arthritis (RA). Joint pain usually occurs in the joints that are most frequently used, for example, the wrists, hips, knees, elbows, or shoulders. While this is a common cause, other things like injuries, overuse, ligament or tendon tears, or even bone breaks or fractures.

Natural Remedies

Weight Loss

Weight loss is an effective, although not necessarily the easiest, way to diminish joint pain. Eliminating processed foods, sugar, alcohol, salt, meat, dairy, and genetically modified foods from your diet is a good way to start. Solely eating plant-based foods is great way to lose weight and get you the proper nutrients you need. It’s also important to get the right amount of omega-3 fatty acids. Adding turmeric to your dishes can help because it has anti-inflammatory properties, which can help reduce swelling or inflammation in the affected joint. Accompany your diet with easy workouts that don’t put too much stress on the joints (biking and swimming are great options).

Acupuncture

Many people with joint pain find that acupuncture aids their symptoms. While it doesn’t work for everyone, it can help to relieve pain and inflammation in the affected joint(s) by promoting healthy circulation in the affected area(s).

Hot & Cold

Using hot and cold treatments can dramatically affect how your joints feel. Hot showers and baths, especially in the mornings, help ease the stiffness in the joints. Applying an ice pack to the affected joint can also help reduce pain. If you have a hot pad or hot water bottle, alternating from hot to cold treatments can help benefit you.

Massages

Similar to acupuncture treatments, massage therapy can be beneficial for joint pain because massages help move the fluid in the body and loosen the joints. Massages also help people with joint pain establish a better range of motion.

Epsom Salt Baths

Taking Epsom salt baths can help naturally relax the body and provide relief from joint pain. If the pain is in your ankle, elbow, or wrist, you can make a mini bath using a large bowl of warm water and 1/2 cup Epsom salt. Mix the salt in the water and soak the affected joint in the bath for about 15 minutes.

Apple Cider Vinegar

Apple cider vinegar can be a helpful remedy for joint pain because it helps remove toxins from the sore joints and affected tissues. It also has the added plus of helping to alkalize the body, which is especially great for those with arthritis. Mix about 2 tablespoons of apple cider vinegar in with a glass of water and drink this once or twice a day before your meals. You can massage apple cider vinegar onto the affected joint for topical healing.

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