Exercise # 1. Easy exercises for knee pain | Foods and tips for arthritis

Knee pain is a global issue with ageing. In this video some useful tips, exercises and foods are explained. Exercises
1. Heel Raise
Lift your heels off the ground and rise up on the toes of both feet. Hold for 3 seconds. Slowly lower both heels to the ground. Do two sets of 10 repetitions.
2. Side Leg Raise
Place your weight on your left leg. Stand tall and lift the right leg out to the side -- keep the right leg straight and outer leg muscles tensed. Hold 3 seconds, then slowly lower the leg. Do two sets of 10 repetitions.
3. Sit to Stand
Use your leg muscles to slowly and smoothly stand up tall. Then lower again to sit. Be sure your bent knees don’t move ahead of your toes. Try with your arms crossed or loose at your sides.
4. One Leg Balance
Stand behind your kitchen counter without holding on, and slowly lift one foot off the floor. The goal is to stay balanced for 20 seconds without grabbing the counter. Do this move twice, then switch sides.
5. Hamstring Stretch
Stretching keeps you flexible and improves your range of motion, or how far you can move your joints in certain directions. It also helps you lower your odds of pain and injuries.
Always warm up with a 5-minute walk first. Lie down when you're ready to stretch your hamstring. Loop a bed sheet around your right foot. Use the sheet to help pull the straight leg up. Hold for 20 seconds, then lower the leg. Repeat twice. Then, switch legs.
6. Calf Stretch
Bend your right leg. Step back with your left leg, and slowly straighten it behind you. Press your left heel toward the floor. You should feel the stretch in the calf of your back leg. Hold for 20 seconds. Repeat twice, then switch legs.
7. Straight Leg Raise
Lie on the floor, upper body supported by your elbows. Bend your left knee, foot on the floor. Keep the right leg straight, toes pointed up. Tighten your thigh muscles and raise your right leg.

8. Quad Set
Is the straight leg raise too tough? Do quad sets instead. With these you don’t raise your leg. Simply tighten the thigh muscles, also called the quadriceps, of one leg at a time.

9. Seated Hip March
Strengthen your hips and thigh muscles. It can help with daily activities like walking or standing up.
Sit up straight in a chair. Kick your left foot back slightly, but keep your toes on the floor. Lift your right foot off the floor, knee bent. Hold the right leg in the air 3 seconds.
10. Pillow Squeeze
This move helps strengthen the inside of your legs to help support your knees. Lie on your back, both knees bent. Place a pillow between the knees.
Squeeze your knees together, squishing the pillow between them. Hold for 5 seconds. Relax. Do two sets of 10 repetitions.

Here are 8 foods and beverages to avoid if you have arthritis.
1. Sugar. prompt the release of cytokines, which act as inflammatory messengers in the body
2. Saturated Fat.
3. Red Meat
4. Omega 6FA
5. Salt
6. Deep fried in oil. Such foods are high in AGEs. Advanced glycation end products (AGEs) are molecules created through reactions between sugars and proteins or fats. They naturally exist in uncooked animal foods and are formed through certain cooking methods (32
3. Refined carbohydrates

• Added sugars. You should limit your sugar intake no matter what, but especially if you have arthritis.
• Processed and red meats.
• Gluten-containing foods.
• Highly processed foods.
• Certain vegetable oils
• Foods high in salt.
•
Good foods
A. Omega 3 FA sources
1. Oily fish
2. Extra virgin olive oil (oleocanthal, which may have similar properties to nonsteroidal anti-inflammatory drugs
3. Chia.
4. Flaxseed
5. Walnut
B. Dairy (Calcium, Vit D)
Milk, yogurt, cheese
C. Dark green
(Vitamin D and stress-fighting phytochemicals and antioxidants)
D. Spinach
E. Brocolli. It contain sulforaphane, Vit K and Ca
F. Green Tea. (moringa)
G. Garlic diallyl disulfide that occurs in garlic may work against the enzymes in the body that damage cartilage.
H. Nuts. contain high levels of calcium, magnesium, zinc, vitamin E, and fiber. They also contain alpha-linolenic acid (ALA)
#KneePain, #Arthritis, #osteoarthritis, #rheumatoidarthritis, #FoodsArthritis, #Moringa, #Omega3Fattyacids
00:00 Knee pain arthritis Introduction
00:42 Heel raise
00:55 Side leg raise
01:10 Sit to stand
01:23 One leg balance
01:46 Hamstring stretch
02:20 Pillow squeeze
03:13 Quad set
04:12 Straight leg raise
04:34 Calf stretch
05:15 Good foods for knee pain
05:44 Omega 3 fatty acid
06:00 Moringa tea
06:35 Vitamin C and collagen
07:00 Foods to avoid in arthritis