Repair aching joints!

Why live with painful arthritis when you can keep your joints strong and healthy just by:

Creating cartilage with milk

Turns out, milk doesn’t just build strong bones—it also helps keep joints pain free! Researchers at Brigham & Women’s Hospital discovered that fat-free and low-fat milk rebuild protective cartilage at the ends of bones so effectively that the cartilage of women who sipped one glass daily was 32% thicker, healthier and more cushiony than the cartilage of women who avoided drinking milk. Milk’s blend of calcium and amino acids stimulates the repair of joint cartilage damaged by the wear and tear of daily life. Interestingly, cheese and yogurt did not provide the same benefit.

Staying flexible

with tropical treats

Eating one cup of mango or pineapple daily could help you bend, stand up, climb stairs and exercise 55% more easily within three months, British research shows. These tropical treats are rich in nutrients ( beta- cryptoxanthin and vitamin C) that reduce ache-making joint inflammation, and they switch on enzymes that pump up cartilage production.

Curbing pain

with boswellia

Taking 600-mg. to 1,200-mg. of the herb boswellia every day could slash your joint pain, stiffness and swelling 50% or more—making it as effective as over- the- counter painkillers, according to research in the journal Phytomedicine. Long used by natural healers in India, boswellia blocks the formation of troublemaking proteins that trigger tissue inflammation and pain, explains study coauthor Vijay Thawani, M.D. Important: Always check with your doctor before taking any supplement for the first time.

Reducing your risk

50% with Brazil nuts

Eating one or two Brazil nuts daily could cut your risk of achy joints in half, French research suggests. Brazil nuts are nature’s top source of selenium, a tough-to-get mineral that helps your liver flush away wastes before they can harm joint tissue. No wonder a study of more than 900 people found that those who ate very few selenium-rich foods were nearly twice as likely to have severe arthritis compared with those who ate a selenium-rich diet. Other good food sources of selenium include canned tuna, halibut, shrimp and sardines.

Keeping joints

young with sunshine

Spend just 15 minutes in bright sunlight four days each week (without sunscreen), and your body will make enough vitamin D to help keep your joint tissues healthy and strong, cutting your risk of osteoarthritis at least 67%, suggests recent research in the International Journal of Endocrinology. Already have joint pain and swelling? That same daily dose of sunshine could slow the progression of arthritis symptoms 50% or more. Tip: Can’t consistently get enough sun? Taking 2,000 IU of vitamin D- 3 daily can help make up for any shortfall, according to study coauthor Thomas Mabey, PH.D.

Koing pain

with plant fats

Eating three avocados weekly— or 2 Tbs. of extra-virgin olive oil daily— could push down your risk of arthritis as much as 40%! The healthy plant fats in those foods help your liver quickly neutralize the inflammationtriggering proteins and wastes that damage your joints’ cartilage and connective tissue, Swedish research shows.