Are Sore Joints Holding You Back?

Whether you are a professional athlete, a fitness enthusiast or just venturing to complete your first 5km, the muscle soreness and joint pain in the 12- to 48-hour time frame after a vigorous workout can serve as a major frustration. Try these tips to help reduce inflammation and facilitate quicker recovery times.

1. Eat anti-inflammatory foods:

Eating plenty of alkalising foods such as fresh fruits and vegetables, green leafy vegetables, dried fruit, wholegrain bread, rice, quinoa and millet, oily fish, raw nuts or seeds and drinking 8 glasses of water, coconut water, green vegetable juices or herbal teas - nettle tea, green tea, ginger tea or chamomile tea will all help manage inflammation.

2. Up your Omega-3s:

Getting the right balance of fats in the diet is vital to managing inflammation. Omega-3 and omega-6 fatty acids are considered essential as our bodies cannot produce these fats, so we must obtain them from a healthy diet or through supplementation. While omega-6 is more readily available via diet, a massive 89% of Irish people are not consuming sufficient oily fish in their diet, so often there is a need to take a good quality omega-3 fish oil. Omega-3 helps to reduce inflammation and increase movement of the joints. To manage inflammation, I would recommend 2-3 portions of oily fish weekly (salmon, sardines, anchovies, mackerel, tuna) or taking a high-quality omega-3 fish oil such as Eskimo-3 or Eskimo-3 Extra daily.

3. Spice up your Joints:

Spices such as curcumin and ginger are excellent at reducing inflammation. Ginger and Curcumin (the active part of Turmeric) are well known for their benefits for Joint Health. Ginger is an extract which helps to maintain joint mobility and avoid morning stiffness. A scientific study found that among 247 patients with osteoarthritis (OA) of the knee with moderate-to-severe pain, those taking ginger extract for 6 weeks experienced significant reduction in knee pain on standing, compared with those taking a placebo.

Curcumin helps to control inflammatory responses in the body, helps to protect joints and helps to maintain joint flexibility. While Curcumin offers amazing benefits, absorption has always been an issue. ZinCuflexTM uses a patented process “NPT501TM” that combines curcumin with liquefied ginger to achieve 100 x better absorption compared to ordinary curcumin, making it more bioavailable and therefore more effective.

4. Keep moving:

When you have arthritis, movement can decrease your pain, improve your range of motion, strengthen your muscles, and increase your endurance.

It is important to choose the right kinds of activities — those that build the muscles around your joints but don't damage the joints themselves. A physical or occupational therapist can help you develop an exercise program that's right for you.

Focus on stretching, range-of-motion exercises and gradual progressive strength training.

Include low-impact aerobic exercise, such as walking, cycling or water exercises, to improve your mood and help control your weight.

Avoid all high impact activities such as running, jumping, tennis, and high impact aerobics.

5. Reduce weight:

Obesity increases the stress on your joints -- as well as on your entire body. Being overweight can increase complications of arthritis and contribute to arthritis pain. Making incremental, permanent lifestyle changes resulting in gradual weight loss is often the most effective method of weight management. When you lose weight, you increase circulation plus take the stress off the painful joint - all of which eases pain.

6. Avoid Nightshades:

Avoid potatoes, tomatoes, aubergine, peppers and tobacco to see if the nightshade foods are contributing to your symptoms.

Whatever your passion… follow these tips to reduce inflammation and get back living again!

How ZinCuFlex May Help

ZinCuFlex is a natural food supplement which combines ginger extract, curcumin extract and vitamin C in one capsule to support joints, muscles and tendons. Ginger extract helps to maintain joint mobility and avoid morning stiffness, boosts immunity and promotes energy and vitality, while curcumin extract is a powerful anti-inflammatory long renowned for its joint benefits.

The amount of curcumin typically absorbed from turmeric is quite low, so ZinCuFlex uses a patented complex, to improve absorption by up to 100 times compared to ordinary curcumin, making it more bioavailable and therefore more effective.

Make movement natural with ZinCuflex – Platinum Winner in Rude Health Awards 2021 – Best Product for Pain and Inflammation.

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