This Is How To Regenerate Your Knee Cartilage!

Eating right is essential in keeping your joints problems free. But did you know that a proper diet has a major role in restoring knee, hip and spine cartilage?

Keeping the optimal weight balance and having a normal physical strain every day will keep your knees safe and and reduce the risk of damaging the knee cartilage.

What Are The Symptoms of Damaged Knee Cartilage?

First, you need to know that cartilage is a type of connective tissue. It is part of many other bone structures in the human body. You can find it in the humans’ chest, nose, bronchi, ears and lines and creases of the spine, elbows, knees, hips. It is not as elastic as the muscle, but is not as hard as the bone.

What it does is help the bones grinding against each other and help its mobility. This is what keeps our bones from damaging.

So you understand how important it is to have a healthy cartilage, especially in the knees area where it holds the most weight from the entire body.

And there are various factors that can cause distortions such as the aging process and diseases such as osteoarthritis, which commonly affects the joints on your shoulders, neck (impedes the movement of the head and causes dizziness), hip, knee, hand and foot joints.

The symptoms that can indicate that the structure of cartilage is damaged or even its complete disappearance is pain when moving, as well as swelling and muscle tension. In addition to degenerative changes, there can be many other factors that can damage your cartilage such as mechanical injuries of some kind of impact, excessive physical activity, carrying heavy loads, as well as obesity. Here in this text we will present you the best natural remedies for cartilage regeneration on your hips and knees.


How to Rebuild the Knee Cartilage

Some recent studies have shown how eating foods rich in the amino acid lysine can be of great help, because this amino acid participates in the renewal of the collagen, which is the main part of your cartilage. Given that it is not synthesized in the body, it must enter through the food. The optimum amount you should is 12 milligrams for every kilogram of your body weight.

The foods you should focus on is beans, cod, red meat, eggs, soy, yogurt, cheese, dried fruit, beans and many others.

Another important substance for your body is also the chondroitin that participates in the preservation of our cartilage and it is also important for the natural regeneration of the cartilage of knee, hip and other joints.

Chondroitin absorbs water in connective tissue, thereby it is preserving the elasticity and flexibility of the cartilage. In addition, it can block many enzymes that degrade the connective tissue, but also it can contribute in the construction of new one.

The optimum amount of this compound is from 1000 to 1200 milligrams daily, and is obtained from shark cartilage, and from pigs and cows. In addition, chondroitin is often combined with glucosamine, which encourages greater flexibility and mobility of joints, and it is also important for the natural regeneration of cartilage. It is derived from chitin, which can be found in the shell of sea crabs, crab and lobster.

Which food is Recommended for Cartilage Regeneration?

Eating foods rich in vitamins is essential for the proper formation and renewal of knee cartilage. The largest part of it eventually becomes rigid, so it’s necessary to ingest as many vitamins to prolong its life and resilience.

Foods rich in vitamin C for regeneration of cartilage of the hip and knee

Vitamin Cis essential for the body because it stimulates the production of collagen, which essential in building healthy ligaments and tendons. The optimum daily amount is 75 milligrams, and there’s a great choice between citrus fruits, oranges, tangerines, grapes, blackberries, and their juices.

Vitamin C is also found in onions, peppers, potatoes, lettuce. A diet based on fruits and vegetables can also reduce the risk of gout, accumulation of uric acid in the joints.

Vitamin D for bones, joints and cartilage

A study published under the title “Arthritis and Rheumatism” confirms that exposure to sunlight and vitamin D directly contributed to better joint mobility.

Results of the study showed that it’s necessary to bring a sufficient amount of vitamin D in the body in order to prevent the occurrence of osteoarthritis. Vitamin D can be found in milk, bread, cereals, as well as fatty fish such as salmon, herring, and in oysters.

Foods rich in vitamin A stimulate cartilage regeneration on the hip and knee.

Natural Remedy for Regenerating Cartilage – Gelatin

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The Seven Pillars Of Self Care

The Seven Pillars of Self-Care Can Help You 

According to the International Self-Care Foundation, there are seven pillars which form a framework for good self-care. The seven pillars of self-care are:

  1. Health literacy – learning about your health can help you make better decisions about what you need to do for self-care. This pillar includes the capacity of individuals to obtain and understand basic health information.
  2. Self-awareness – self-awareness includes knowing things about your body such as your body mass index, your cholesterol numbers, blood pressure, and so on. Engaging in health screening is part of this pillar and is a great way to obtain this self-awareness.
  3. Physical activity – it’s clear that physical activity can reduce your risk of many illnesses like cancer and reduce your body mass index (BMI), a higher BMI putting you at higher risk for many health problems. Consider walking, cycling, running, or engaging in another physical activity for self-care.
  4. Healthy eating – healthy eating isn’t just about dieting or losing weight; healthy eating is about getting the proper nutrition to help your body function at its best daily. Consider eating a balanced diet with appropriate nutrition, portion sizes, and calorie intake.
  5. Risk avoidance or mitigation – there are many things that increase our risk of health problems and this pillar of self-care is about limiting them or eliminating them altogether. Probably the number one thing you can do in this category is to quit smoking. Smoking shortens the lifespan and increases your risk of illness, and quitting is an amazing act of self-care. Other self-care techniques in this category include: practicing safer sex, limiting alcohol intake, getting vaccinated, and using sunscreens.
  6. Good hygiene – while many people shower and brush their teeth daily without thinking about it, these are actually acts of self-care as they take care of your body. Hand-washing and washing food are other areas of hygiene in this pillar.
  7. Rational and responsible use of health products and services – health products and services can be an important part of self-care. Accessing medical help when you need it, diagnostic tests and medications when warranted, and being aware of the dangers in any medical procedure are all part of using these resources responsibly and are part of this pillar.

Self-Care 1

These self-care pillars are not designed to be used in order and you should never feel pressured to accomplish all self-care pillars at once. You can create new self-care rituals for yourself using any of the pillars and you should feel free to pick and choose what makes sense for you, over time, gradually incorporating a little from each pillar. Remember, even a small change can make a difference so celebrate any new self-care routine – that celebration is self-care too.


“This article was written by award-winning mental health writer and speaker, Natasha Tracy.”

Top 7 Foods that People Who Suffer From Chronic Pain Should Avoid

Top 7 Foods that People Who Suffer From Chronic Pain Should Avoid

Latest studies suggest that the central sensation, in which neurons in the spinal cord are sensitized by inflammations or cell damage, could get involved in the same way people with fibromyalgia process pain. The food you eat may contain chemicals that trigger the neurotransmitters, which increases the sensitivity.


1. Reduce The Intake of Sugar And Artificial Sweeteners

High insulin levels affect the condition, and thus worsen pain and inflammation. Reduce the sugar intake and the foods that contain hidden sugar.

Sugar cravings appear once in a while, but focus on eating more fresh fruits. Aspartame, sorbitol and xylitol are sugar-free artificial sweeteners, but they contain compounds that transform sensitivity to pain and also trigger irritable bowel syndrome. Making your own food and eating whole foods is the best way to avoid hidden sugars.

2. Caffeine is No Good For You

Scientists associate chronic pain and fibromyalgia with insufficient sleep and fatigue. People drink too much coffee so they can go through the day more easily. Coffee provides the desired effect, but in the long run it can largely affect your good night’s sleep.

3. Avoid Gluten And Yeast

These are contained in baked goods and pastry. Regular consumption of these products stimulate the growth of yeast and fungus, and thus increase the pain.

4. Remove Dairy Products From Your Diet

Dairy and many other animal products contain a protein that worsens arthritis and fibromyalgia. It irritates the tissue around the joints, which worsens the pain. Think about going vegan, as this decision has helped many people to cure chronic diseases.

5. Say No To Refined Carbohydrates.

Carbohydrates, similar to sugar, can increase insulin levels and worsen any chronic condition. Always choose low-carb, low-sugar foods and often eat plant-based meals.

6. Tobacco and alcohol harm your body, and trigger severe health conditions including diseases that affect the joints

Statistics has shown that smokers have a higher risk of rheumatoid arthritis, and people who consume alcohol regularly are more likely to develop gout.

7. Food additives Are Dangerous

Monosodium glutamate (MSG) and other food additives cause additional problems for people with chronic pain, by stimulating pain receptors and increasing pain. Producers add MSG to fast food and pre-packaged foods to enhance their taste.


5 Reasons Vitamin D Is Even More Important Than You Think

study published in Sports Health found that over one-third of elite, Division I college athletes may have low levels of vitamin D. Among its roles, this crucial vitamin helps your body absorb calcium, maintain bone mass, ameliorate musculoskeletal pain and reduce injury risk. Researchers noted that while athletes were especially vulnerable, up to one billion people globally have insufficient or deficient vitamin D levels.Vitamin D

So how do you know whether you have optimal D levels? The only way to know for sure is to have a blood test, with levels between 50-80 ng/ml for optimal health.

Balance becomes key here. “Because vitamin D is a fat soluble vitamin,” writes Dr. Joel Kahn, “it will remain in the body for long periods of time if given in excess. Vitamin D overdosing may cause high blood calcium levels, leading to poor appetite, nausea and vomiting. Kidney stones are a risk.”

While everyone benefits from optimal D levels, the aforementioned Sports Health study showed athletes become especially vulnerable to deficiencies. Whether you play sports, lift heavy or just participate as a weekend warrior, here are five reasons maintaining optimal D levels become crucial:

1. Immunity

Studies show vigorous exercise can take a hit on your immune system, especially if you’re a distance runner or otherwise engage in strenuous workouts. That’s where optimal vitamin D levels can help. Not only does vitamin D help maintain healthy bones, it also “stimulates your immune system to produce factors called defensing and cathelicidins that kill viruses.” No wonder cold and flu season occurs when days are shortest!

2. Brain function

Studies show exercise improves cognitive function and reduce free-radical damage to your brain. Optimal vitamin D levels can amplify that brain boost and possibly reduce your risk for degenerative disease. One study found older people who don’t get sufficient vitamin D have a higher risk for dementia or Alzheimer’s disease.

3. Longevity

The numerous active 70- and 80-something folks in my gym prove regular workouts keep you young and vigorous. Exercise coupled with optimal D levels provides a one-two punch against the effects of aging. Because vitamin D is responsible for so many genetic pathways in the human body, deficiencies are linked to chronic disease while optimal levels are linked to an actual preservation of telomeres.

4. Testosterone

Among its roles as an anabolic hormone, studies show testosterone contributes to optimal muscle mass and synthesis. Vitamin D plays a key role in optimizing testosterone levels. One study found exercising for 10 hours weekly increased testosterone while reducing body mass index (BMI) in females. Another linked low testosterone in women to atherosclerosis and obesity.

5. Inflammation

Chronic inflammation becomes every athlete’s worst enemy, leading to soreness, fatigue and other issues that cramp your game. Studies show consistent exercise reduces inflammation. Working out coupled with an anti-inflammatory diet becomes a powerful way to reverse this disease that, To further reduce inflammation, make sure to get your vitamin D levels checked and maintain optimal levels.

Sufficient sunlight, supplementing, and eating vitamin-D rich foods like wild-caught salmon provide the best ways to get this crucial nutrient.


4 Superfoods that KO Arthritis Pain in a Flash

Add these 4 pain-fighting superfoods to your diet and you’ll probably feel a difference a few minutes after your last bite.


Blueberries are overflowing with nutrients that KO arthritis pain. Yummy blueberries are especially rich in crucial compounds called antioxidants. Antioxidants are your body’s bodyguards that protect your joints from damage. If you don’t get enough of them, expect epic arthritis flare-ups to take hold.

In fact, a USDA commissioned study found that wild blueberries have more antioxidants than any other food on planet Earth! Research at the University of Prince Edward Island recently found that eating blueberries significantly reduced arthritis pain.

Green Tea

If you have arthritis, there’s an acronym that should be part of your vocabulary: EGCG. EGCG is the insanely beneficial compound found only in green tea that fights everything from cancer to cavities.

Used for centuries as a pain reliever in China, green tea is earning the notice of University researchers in the West. A study in the Proceedings of the National Academy of Science found that EGCG drops inflammation and relieves pain in people with severe arthritis.


If you’re like most people, your mother made you down this bitter green cruciferous veggie as a kid. If you followed to her advice into adulthood, you may not have arthritis today. Scientists at the University of East Anglia recently figured out why broccoli helps people with osteoarthritis –by far, the most common arthritis type.

They found that broccoli (and only broccoli) contains a funny sounding nutrient called sulforaphane. Sulforaphane presses the “OFF” button on enzymes that destroy vulnerable joints and cartridge.


Kidney Beans

In terms of arthritis pain, kidney beans have a lot going for them. First, it’s got almost as much antioxidants per ounce as blueberries. Also, they’re one of the few carbohydrate sources known as “slow carbs.” Slow carbs are digested and absorbed slowly –unlike white bread, potatoes, and soda. Studies show that replacing rapidly digesting carbs with slow carbs relieves arthritis pain.

Last (but not least), kidney beans are bursting with soluble fiber. Soluble fiber fights appetite and accelerates the weight loss results you get from dieting.


5 Foods and 5 Supplements to Reduce Inflammation

Inflammation is a blazing red flag in Functional Medicine. I find most conditions such as joint pain, IBS, autoimmune disorders, eczema and mood imbalances can all be tied back to inflammation. It must be traced, identified and eliminated in order to truly get to the root of these adverse conditions. Through diet experimentation with The Myers Way Comprehensive Elimination Diet and state of the art lab testing, I am able to locate the source of this inflammation and stop it from cascading into the uncomfortable ways it manifests in the body. As you get to the origin of your inflammation, these foods and supplements can help to cool off the inflammation in your body.

Foods to Reduce Inflammation

Turmeric: Curcumin, the active ingredient in turmeric, obstructs the activity of enzymes that trigger inflammation. You can add turmeric to foods such as soups and curries, or take it in the form of a curcumin supplement.

Ginger: A relative of turmeric, ginger contains powerful anti-inflammatory compounds called gingerols. It is also a potent antioxidant, preventing the oxidation of a damaging free radical called peroxynitrite. Try adding ginger to a stir-fry, or drink ginger tea.

Blueberries: Blueberries are packed with phytonutrients that can help to reduce inflammation, pain and even tissue damage from free radicals. Eat fresh, or blend into a smoothie.

Avocados: Avocados are an excellent source of monounsaturated oleic fatty acids, phytosterols, and many more anti-inflammatory nutrients. They are particularly effective at lowering inflammation of the joints, by preventing the synthesis of prostaglandin E2 in the connective tissue.

Salmon: Salmon and other oily fish are rich in Omega-3 fatty acids, which inhibit the body’s inflammatory response process. If you do not eat fish or would like an extra boost in your diet, you can purchase Omega-3 supplements.
Check out my Anti-Inflammatory Smoothie with ginger and turmeric!

Supplements to Reduce Inflammation

Curcumin: Research has shown the anti-inflammatory properties of curcumin to be as effective as some pharmaceuticals, but without the negative effect of toxicity. This powerful antioxidant also supports joint health and cardiovascular function.

Resveratrol: This extract found in red-wine helps to quell inflammation, regulate the malfunctioning immune response, and protect against cancer.

Omega-3: Omega-3 fatty acids inhibit an enzyme called cyclooxygenase (COX), which triggers inflammation. Our fish oil is designed using emulsification technology that enhances absorption by the body.

Mend Vanilla Protein Powder: Ideal for patients with intestinal inflammation, this powder’s blend of nutrients and amino acids helps support a balanced inflammatory response in the body.

Evening Primrose: The unrefined evening primrose seed oil supplies a concentrated dose of gamma-linolenic acid (GLA), an Omega-6 fatty acid that is commonly lacking in the diet. GLA is converted by the body into DGLA, an anti-inflammatory substance.

Dr. Amy Meyers M.D.Dr. Amy Myers, M.D.

How Opioids Are Like The School Bully

paiNDo you wish your chronic pain would go away?

Doctors now realize that we haven’t done a good job treating people with chronic pain. Many of the painkillers doctors prescribe – and that you’ve likely been treated with – are risky and not very effective. We wish we had better drugs but there are problems with all of them when used day after day.

Our bodies have their own strategies to fight pain. Instead of just taking pills, we need to help our bodies use these strategies. Many time-proven methods like massage, chiropractic treatment and yoga reduce our pain without the deadly risk of painkillers. Even our diet can be a useful tool to fight pain.


The problem with painkillers

When you talk to your doctor about chronic pain, the prescription will often be a painkiller. NSAIDs (non steroidal anti-inflammatories like ibuprofen and many others) and acetaminophen are two common forms of pain killers.  Did you know that these drugs will send around 80,000 people to the emergency room each year? Did you know that NSAIDs kill about 16,500 people in the USA each year?

Opioids are very powerful pain killers that work well for acute pain like a broken bone or surgery. They reduce the intensity of pain signals reaching the brain. Some common opioids are Vicodin (hydrocodone), OxyContin and Percocet (oxycodone), and Kadian and Avinza (morphine).

Doctors never used to prescribe opioids for chronic pain. We recognized that opioids were too dangerous to use over the long term. Patients who took opioids for long periods developed a tolerance to them and required higher and higher doses for the same pain relief. Higher doses meant higher risk. And in the long run, most patients were still in pain.

Just recently, doctors were told that opioids were safe for chronic pain patients and many more opioids were prescribed. The results were a disaster.

Over the last ten years, four times more women and two times more men have died from opioid painkillers prescribed by their doctors. Each year, 17,000 people will die from opioids. What makes this all worse is that there is little proof that opioids will relieve our pain in the long term. In fact, they may cause personality changes, interfere with sleep, disrupt your sex hormones, interfere with your breathing, and give you a new kind of nerve pain called hyperalgesia. Opioids are also dangerously addictive and are causing a painkiller epidemic in the US.

Make the pain go away – safely

You don’t have to just live with chronic pain. It is important to try to understand more about your pain, what makes it better and what makes it worse. Here’s how to make your pain more manageable.

Try a non-pill approach.

Don’t reach just for your painkillers. Try the following treatments instead.

I’ve included below a list of different treatment methods that have been proven over time to reduce pain without the risk of drugs. We know these methods work – humans have used them for thousands of years. What’s more is that on average, these treatment methodscosts less than taking only painkillers.

Strategies for self-care


  • Attention to diet: remember, you change your body chemistry every time you eat.
  • An anti-inflammatory diet reduces your body-wide inflammation and can reduce pain while improving healing.
  • For joint pain in the back, neck, hips, knees and feet, weight loss can sometimes reduce pain by reducing the stress on joints and improving your posture.
  • Identify food sensitivities that cause inflammation.
  • Learn to shop for and prepare healthy meals starting with real foods. In North America we rely on packaged foods for most of our calories (I can’t say most of our nutrition since there are more chemicals in these products than nutrients!)
  • Take Michael Polan’s advice: Eat food, mostly vegetables, no too much.


  • Recognize the emotional and social consequences of pain.
  • Participate in support groups and social support.
  • Learn to meditate, use guided imagery recordings for relaxation, Reiki, music therapy.
  • Psychological therapies like cognitive Behavioral Therapy.
  • Take up hobbies that occupy your attention: they distract you as well as give you pleasure.
  • Spend time in nature and engage in other pleasurable or personally meaningful activities.
  • Pets help us relax- we now have the science to prove that they balance our stress system for us.
  • Physical closeness, hugs, intimacy also reduce our stress response.
  • Self-massage and partner massage.

Physical therapies

  • Acupuncture
  • Chiropractic and Osteopathic manipulation
  • Massage therapy, hydrotherapy, and aromatherapy
  • Physical therapy
  • Trigger point therapy
  • Occupational therapy

Movement-based therapies

  • Yoga, dance, exercise, aquatic therapy
  • Tai chi and qi gong
  • Movement education and postural awareness such as Alexander Technique, Feldenkrais, Egoscue Method, and Trager

Relaxation therapies

  • Meditation, guided imagery, Reiki, music therapy
  • Psychological therapies

Creative arts therapies

  • Art, drama, dance, music and poetry therapy

My bottom line

Congratulations on taking your first step to making your chronic pain more manageable.

We should realize that no pill will make our chronic pain disappear instantly or completely. Pain is intricately related to our lifestyle – the healthier we live and eat the less pain we’ll have. Live well and start your new year feeling better and stronger.


Read the complete Policy Brief: Never Only Opioids

Heather Tick

Heather Tick

Heather Tick, MD’s innovative approach to health through Functional Medicine allows her to focus on the root of the problem and manage or eliminate the pain by using integrative practices. She states chronic pain has become an epidemic in North America and wants to educate people on how nutrition, supplementation, movement and stress reduction are the tools to accomplish this. Dr. Tick is the author of Holistic Pain Relief and has been an integrative medical practitioner for over 20 years. She is the first holder of Gunn-Loke Endowed Professorship of Integrative Pain Medicine at the University of Washington and a clinical associate professor in both Departments of Family Medicine, and Anesthesiology and Pain Medicine.

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