11 foods that are rich in vitamin C and can help stimulate collagen too

In summer, protecting your skin from the sun is crucial, and vitamin C (or ascorbic acid) is essential for this. Alongside beta-carotene, vitamin C boosts collagen synthesis, strengthens the skin and shields it from sun damage. Discovered in the 1930s by Hungarian scientist Albert Szent-Györgyi, this micronutrient is vital for skin health. It fights free radicals that age the skin prematurely and supports collagen production, keeping skin firm, toned, and elastic.

But how do we make sure we get enough vitamin C? One way is through vitamin C supplements: the recommended daily dose is 75 mg for women and 90 mg for men. However, nutritionists suggest it is always better to get it through healthy food and a balanced diet.

Including vitamin C-rich foods in our diet is easy—thanks to the variety of delicious fruits and vegetables that have it. They also contain flavonoids that help the body absorb this essential nutrient. Moreover, increasing the intake of fresh, seasonal fruits and vegetables in our daily diet offers several benefits, not just for our skin but for overall health too.

The benefits of vitamin C

• A powerful antioxidant action and prevents cell ageing
• Strengthens the immune system, protecting us from seasonal ailments
• Helps the absorption of iron in the intestines and contributes to the production of red blood cells
• It is beneficial for the health of the cardiovascular system and protects capillaries
• It maintains healthy connective tissues, accelerates wound healing and prevents bleeding
• It is involved in the synthesis of certain neurotransmitters and hormones such as serotonin and supports the nervous system

We have selected 10 vitamin C-rich foods for you to consume in rotation every day. Reminding you that unlike supplements (more than 1,000 mg of ascorbic acid can cause stomach and intestinal upset) foods cannot provide us with "too much" vitamin C. Since vitamin C is sensitive to heat and can be deactivated by cooking, it is better to consume them raw, or only lightly cooked, at a low temperature.

Hot peppers

Red chillies are a real vitamin C bomb: 100 gms of these spicy little veggies provide about 229 mgs. In addition, they also contain a considerable dose of vitamin A or retinol with anti-ageing action on the skin. Chop them raw onto pasta, meat, fish or salads.

Guava

This exotic fruit that grows in tropical areas also tops the list of foods richest in vitamin C: 100 grams of guava gives us about 228 mg of this vital nutrient. In addition, this polyphenol- and carotenoid-rich superfruit is a powerful antioxidant, anti-inflammatory, antiviral and antibacterial. When you find it, hoard it.

Blackcurrants and other berries

Berries, particularly black currants boasting about 180 mg per ounce, are abundant sources of vitamin C. Incorporate them into your daily routine by blending them into morning smoothies, mixing them with Greek yoghurt, or enjoying them as a nutritious snack paired with almonds, cashews, or walnuts between meals.

Red peppers

Red and yellow peppers are great sources of vitamin C. They offer approximately 166 mg per 100 gms. These peppers are also delicious when enjoyed raw: dice them to add a flavorful crunch to salads, or cut them into strips for dipping in hummus or guacamole.

Kale

Known as kale in English, this leafy green is a favourite among health-conscious Californians. Kale and avocado salads are revered as the epitome of healthy eating. Packed with vitamin C, providing 120 mg per hundred gm, this vegetable can be used in salads, nutrient-rich juices, and smoothies to maximise its health benefits.

Kiwi

Originating from China and now available worldwide, kiwi is an exceptional source of vitamin C, boasting about 85 mg per 100 gms. Beyond its vitamin content, kiwi also provides vitamin E, calcium, and potassium. Its optimal blend of soluble and insoluble fibre, alongside enzymes, promotes healthy digestion and smooth intestinal transit. Enjoy kiwi sliced atop your morning muesli or as a refreshing snack between meals.

Oranges (and other citrus fruits)

Oranges are often the first fruit that comes to mind when we think of vitamin C, and for good reason: along with all citrus fruits, they are rich sources of this essential nutrient. An average orange provides about 75 mg of vitamin C, while half a grapefruit offers around 39 mg. Fresh juices are also excellent sources, but it's best to consume them immediately after preparation to prevent the vitamin C from oxidizing.

Broccoli

Broccoli is a health powerhouse thanks to its high vitamin C content, offering about 89 mg per ounce. Have you ever tried it raw, thinly sliced in salads with a dressing made from tahini (sesame cream), lemon juice, olive oil, and soy sauce? If raw broccoli isn't to your taste, you can try it steamed with some sea salt sprinkled over. Or, enjoy it with a drizzle of extra virgin olive oil and a squeeze of lemon.

Strawberries

If you're a fan of strawberries, here's another reason to indulge: they're rich in vitamin C. Just one cup of 4-5 medium strawberries provides about 49 mg of this essential nutrient. Incorporate them into Greek yoghurt, blend them into smoothies, or freeze them to enjoy year-round.

Brussels sprouts

These micro-cabbages are a powerhouse of beneficial nutrients for the skin: they contain beta-carotene, vitamin A, vitamin E, and vitamin C essential for collagen synthesis. 100 grams of these vegetables provide 85 mg of vitamin C. Try eating Brussels sprouts raw, sliced very thin in salads, perhaps with a few slivers of Parmesan cheese. And your skin will glow.

Brussels sprouts, often dubbed micro-cabbages, pack a punch in terms of nutrients that benefit the skin. They are rich in beta-carotene, vitamins A, E, and C, crucial for collagen synthesis. Just 100 gms of these vegetables provide approximately 85 mg of vitamin C. For a skin-boosting treat, try Brussels sprouts raw, thinly sliced in salads, or topped with a few shavings of Parmesan cheese. Your skin will thank you with a healthy glow.

11. Indian gooseberry/ amla- 

just 1 amla gives us enough Vitamin C for the day. It is one source which doesn't lose the vitamin due to heat. You can have as pickle, raita- i.e. ground with green chilies & salt and mixed with curd, murabba- i.e.  amla pieces soaked in sugar syrup and dried.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

 

 

10 foods that are rich in vitamin C and can help stimulate collagen too

 In summer, protecting your skin from the sun is crucial, and vitamin C (or ascorbic acid) is essential for this. Alongside beta-carotene, vitamin C boosts collagen synthesis, strengthens the skin and shields it from sun damage. Discovered in the 1930s by Hungarian scientist Albert Szent-Györgyi, this micronutrient is vital for skin health. It fights free radicals that age the skin prematurely and supports collagen production, keeping skin firm, toned, and elastic.

But how do we make sure we get enough vitamin C? One way is through vitamin C supplements: the recommended daily dose is 75 mg for women and 90 mg for men. However, nutritionists suggest it is always better to get it through healthy food and a balanced diet.

Including vitamin C-rich foods in our diet is easy—thanks to the variety of delicious fruits and vegetables that have it. They also contain flavonoids that help the body absorb this essential nutrient. Moreover, increasing the intake of fresh, seasonal fruits and vegetables in our daily diet offers several benefits, not just for our skin but for overall health too.

The benefits of vitamin C

• A powerful antioxidant action and prevents cell ageing
• Strengthens the immune system, protecting us from seasonal ailments
• Helps the absorption of iron in the intestines and contributes to the production of red blood cells
• It is beneficial for the health of the cardiovascular system and protects capillaries
• It maintains healthy connective tissues, accelerates wound healing and prevents bleeding
• It is involved in the synthesis of certain neurotransmitters and hormones such as serotonin and supports the nervous system

We have selected 10 vitamin C-rich foods for you to consume in rotation every day. Reminding you that unlike supplements (more than 1,000 mg of ascorbic acid can cause stomach and intestinal upset) foods cannot provide us with "too much" vitamin C. Since vitamin C is sensitive to heat and can be deactivated by cooking, it is better to consume them raw, or only lightly cooked, at a low temperature.

Hot peppers

Red chilies are a real vitamin C bomb: 100 gms of these spicy little veggies provide about 229 mg. In addition, they also contain a considerable dose of vitamin A or retinol with anti-ageing action on the skin. Chop them raw onto pasta, meat, fish or salads.

Guava

This exotic fruit that grows in tropical areas also tops the list of foods richest in vitamin C: 100 grams of guava gives us about 228 mg of this vital nutrient. In addition, this polyphenol- and carotenoid-rich superfruit is a powerful antioxidant, anti-inflammatory, antiviral and antibacterial. When you find it, hoard it.

This fruit ranks highest among foods rich in vitamin C: just 100 grams of guava provides approximately 228 mg of the crucial nutrient. It is also packed with polyphenols and carotenoids, making it a potent antioxidant, anti-inflammatory, antiviral, and antibacterial agent.

Blackcurrants and other berries

Berries, particularly black currants boasting about 180 mg per ounce, are abundant sources of vitamin C. Incorporate them into your daily routine by blending them into morning smoothies, mixing them with Greek yoghurt, or enjoying them as a nutritious snack paired with almonds, cashews, or walnuts between meals.

Red peppers

Red and yellow peppers are great sources of vitamin C. They offer approximately 166 mg per 100 gms. These peppers are also delicious when enjoyed raw: dice them to add a flavorful crunch to salads, or cut them into strips for dipping in hummus or guacamole.

Kale

Known as kale in English, this leafy green is a favourite among health-conscious Californians. Kale and avocado salads are revered as the epitome of healthy eating. Packed with vitamin C, providing 120 mg per hundred gms, this vegetable can be used in salads, nutrient-rich juices, and smoothies to maximise its health benefits.

Kiwi

Originating from China and now available worldwide, kiwi is an exceptional source of vitamin C, boasting about 85 mg per 100 gms. Beyond its vitamin content, kiwi also provides vitamin E, calcium, and potassium. Its optimal blend of soluble and insoluble fibre, alongside enzymes, promotes healthy digestion and smooth intestinal transit. Enjoy kiwi sliced atop your morning muesli or as a refreshing snack between meals.

Oranges (and other citrus fruits)

Oranges are often the first fruit that comes to mind when we think of vitamin C, and for good reason: along with all citrus fruits, they are rich sources of this essential nutrient. An average orange provides about 75 mg of vitamin C, while half a grapefruit offers around 39 mg. Fresh juices are also excellent sources, but it's best to consume them immediately after preparation to prevent the vitamin C from oxidizing.

Broccoli

Broccoli is a health powerhouse thanks to its high vitamin C content, offering about 89 mg per ounce. Have you ever tried it raw, thinly sliced in salads with a dressing made from tahini (sesame cream), lemon juice, olive oil, and soy sauce? If raw broccoli isn't to your taste, you can try it steamed with some sea salt sprinkled over. Or, enjoy it with a drizzle of extra virgin olive oil and a squeeze of lemon.

Strawberries

If you're a fan of strawberries, here's another reason to indulge: they're rich in vitamin C. Just one cup of 4-5 medium strawberries provides about 49 mg of this essential nutrient. Incorporate them into Greek yoghurt, blend them into smoothies, or freeze them to enjoy year-round.

Brussels sprouts

These micro-cabbages are a powerhouse of beneficial nutrients for the skin: they contain beta-carotene, vitamin A, vitamin E, and vitamin C essential for collagen synthesis. 100 grams of these vegetables provide 85 mg of vitamin C. Try eating Brussels sprouts raw, sliced very thin in salads, perhaps with a few slivers of Parmesan cheese. And your skin will glow.

Brussels sprouts, often dubbed micro-cabbages, pack a punch in terms of nutrients that benefit the skin. They are rich in beta-carotene, vitamins A, E, and C, crucial for collagen synthesis. Just 100 gms of these vegetables provide approximately 85 mg of vitamin C. For a skin-boosting treat, try Brussels sprouts raw, thinly sliced in salads, or topped with a few shavings of Parmesan cheese. Your skin will thank you with a healthy glow.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

These 11 foods are good for you at any time, but especially when you’re suffering from knee or joint pain. Working more of them into your diet now can relieve discomfort quite quickly, but don’t stop once your aches disappear. Keep on prioritizing these healthy staples and you will feel better for the long term – not just in your joints, but all over.

If you have chronic knee or joint pain, you probably feel the effects all day, every day. You may have arthritis, bursitis, tendonitis, or an injury, but all these conditions involve painful inflammation, and all can hurt whether you are using the joint or not. Extended periods of stillness cause just as much discomfort, if not more.

That’s because your joints are designed to move and don’t really like being stationary. Moving them is actually good for healing, as long as you aren’t bearing too much weight or making the same repetitive motions that caused your injury in the first place. But how can you bring yourself to get up and move when you’re in so much pain?

Medication from your doctor can help, but you will be surprised by how much diet actually plays a part.

Try eating more of these 11 foods to relieve that joint pain naturally. They are all proven to support joint health, minimize pain, and help get you moving again.

1. Cherries
In a lot of cases, the more colorful the food, the more antioxidants it packs. That is certainly true of cherries, which get their red hue from natural plant chemicals called anthocyanins. Eating cherries or drinking tart cherry juice has been shown to quell painful inflammation.

It may also reduce flare-ups of gout, a form of arthritis that involves hard crystals in the joints. Other antioxidant-rich fruits to try include pomegranates, blueberries, and blackberries.

2. Red peppers
Not only do sore joints benefit from a reduction in inflammation, but they improve quite a bit when you can support the cartilage, tendons, and ligaments that cushion them and keep them aligned.
Red peppers have a ton of vitamin C, which aids in the production of collagen. Collagen holds together bone and muscle and gives structure to joints. Other foods high in vitamin C include grapefruit, oranges, tomato, and pineapple.

3. Fish
Sustainably harvested fish is a great all around choice for joint health. It contains vitamin D and calcium to strengthen bones, as well as a ton of omega-3 fatty acids.

Omega-3s help to reduce inflammation and many of us don’t get enough of it. If you don’t like fish, eat more low-fat dairy products for the calcium and vitamin D, and consider adding a fish oil supplement to your vitamin routine.

4. Whole grains


Whole grains are great for reducing inflammation, but refined grains (like white flour) do just the opposite. Whole grains retain all three parts of the grain, the bran, the germ, and the endosperm. White flour uses only the endosperm, but it is the germ and the bran that contain most of the nutrition.

Try to avoid white bread in favor of whole grain products. Fantastic whole grains include oatmeal, quinoa, barley, and brown rice. Whole grains are helpful for reducing inflammation both before and after exercise.

5. Turmeric
Turmeric is the orange-y spice that gives curry its distinctive flavor. It contains high levels of a substance called curcumin, which has been revealed in some studies to rival ibuprofen when it comes to pain relief. Turmeric has been used for centuries in traditional Asian medicine because of its anti-inflammatory benefits.

A study out of Arizona in 2006 found that regular consumption of turmeric may actually help prevent the development of osteoporosis and rheumatoid arthritis. If you can’t find straight turmeric, buy curry powder instead.

6. Ginger
Ginger is another spice common in Asian cuisine. It’s sweet and spicy at the same time with a powerful kick of antioxidants. The substance that gives ginger its strong medicinal properties is called gingerol, and it is known to reduce both inflammation and muscle pain.

But that’s not all. Gingerol can help lower cholesterol, improve brain function, ward off Alzheimer’s, treat indigestion, and potentially reduce your risk of cancer. Ginger can be added to dishes in a dried and ground form or grated fresh.

7. Walnuts
Nuts are high in omega-3s and antioxidants, both of which can soothe joint pain. But walnuts are higher in these critical nutrients than any other commonly eaten nut. Walnuts may also protect against cancer and type 2 diabetes.

You do need to be careful with your portion size because walnuts are high in calories. But some studies show that eating walnuts can actually contribute to weight loss because they keep you feeling full longer and tamp down food cravings that might otherwise derail your efforts. Weight loss is another good way to reduce stress on painful joints.

8. Kale
Dark, leafy greens are excellent for joint health, kale especially. Kale has vitamin C for collagen support plus a good amount of calcium. It also features 45 different antioxidant flavonoids! Eating kale on a daily basis can cut joint inflammation significantly.

However, regular raw kale consumption can have some negative effects on thyroid function. If you’re going to eat a lot of it, alternate between raw and cooked kale.

9. Avocado
Avocados feature some omega-3 fatty acids, but not as much as other foods on our list. What sets it apart is its healthy unsaturated fat, most of it in the form of oleic acid, a type of fatty acid that has been found to reduce certain biomarkers of inflammation.

Avocado can also help minimize the ability of other foods to cause inflammation, so it’s great to add to all kinds of meals.

10. Eating Flax seed
Eating Flax seed  in an excellent way to get your omega-3s in no time flat. Just two tablespoons of ground flax seed contains an astonishing 140% of your daily value for omega-3 fatty acids.

Studies show that regular consumption of flax seeds can significantly decrease production of pro-inflammatory compounds. This is a great way for vegetarians and vegans to get their omega-3s in a plant-based form.


11. Cruciferous vegetables
The cruciferous category of vegetables includes broccoli, Brussels sprouts, kale, and cauliflower. They have a reputation for causing embarrassing gas during digestion, but are full of antioxidants, vitamins, and fiber to help reduce inflammation.

The specific form of antioxidant contained in abundance in cruciferous veggies is called sulforaphane, which has been found to block a particular enzyme responsible for joint pain and inflammation. Aim for at least ½ a cup of cruciferous vegetables each day, just maybe not in polite company.

These 11 foods are good for you at any time, but especially when you’re suffering from knee or joint pain. Working more of them into your diet now can relieve discomfort quite quickly, but don’t stop once your aches disappear.

Keep on prioritizing these healthy staples and you will feel better for the long term – not just in your joints, but all over.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement 

11 Foods To Get Rid Of Knee Pain Naturally

You probably never realized how much you rely on your knees until they started to hurt. Chronic knee pain is so difficult to manage precisely because your knees are engaged whether you are standing or sitting, walking or biking, climbing stairs or trying to find a comfortable position in bed. Yep, when your knees hurt, it can take over your entire day.

Whether caused by arthritis, bursitis, or injury, there are many remedies for pain and inflammation that can help get you moving again. Unfortunately, many OTC and prescription drugs come with hefty side effects that can eclipse the original complaint. Acetaminophen, for example, is the leading cause of liver failure worldwide.

You may be surprised to learn just how much your diet can affect pain levels, especially when it comes to inflammation. We have collected 11 foods that do wonders for knee pain. Incorporating more of them into your daily diet can reduce your dependence on pain medication and keep you healthier overall.

We think you’ll love #11 enough to eat it every day, but be careful with #7 – it’s only edible in certain forms!

1. Carrots
 
Eating carrots to relieve knee pain is actually an ancient Chinese remedy. It works because the orange veggie is packed with beta-carotene and vitamin A, both powerful anti-inflammatory compounds.
The secret to enjoying the max strength of carrots is to eat them cooked, but if you hate cooked carrots, eating them raw is still good. Try for two servings each day to reduce your knee pain.

2. Turmeric
 
 
Curry-lovers, rejoice! You are already doing wonders for your achy knees. Curry contains turmeric – that’s what makes it orange – and turmeric has a lot of something called curcumin.

Curcumin has actually been used for centuries in herbal medicine because of its anti-inflammatory ability. Eating a lot of it can reduce your risk of developing painful joint conditions in the first place, and also nearly matches ibuprofen in its capacity for pain relief.

3. Apple cider vinegar
 
Apple cider vinegar is good for way more than salad dressing. You can get relief from your knee pain by both drinking it and applying it topically. When you drink it (2 tablespoons per day), apple cider vinegar can dissolve toxins within the knee that tend to spark inflammation.

The same effect occurs when you mix ACV with olive oil and massage it into your painful knees once a day for a week.

4. Ginger
 
Ginger is another food that can be both eaten and rubbed on tender knees. Both are great, because it tastes and smells really good. The active ingredient in ginger is called gingerol and it is a strong anti-inflammatory substance.

In fact, in studies of arthritis sufferers, adding ginger to a medication regimen was found to reduce pain further than with medicine alone. Enjoy ginger grated into all sorts of sweet and savory meals, or make a tea. Premade ginger oil is fantastic to rub directly on those swollen knees.

5. Walnuts
 
Walnuts are king among nuts in terms of omega-3 fatty acids and antioxidants, which makes them ideal for soothing knee pain.
Some studies also suggest that despite their high calorie count, eating walnuts regularly can reduce junk food cravings and therefore help you lose weight. Shedding a few pounds is another good strategy to reduce stress on painful knees.

6.Whole grains
Eating a ton of whole grains can reduce the inflammation that causes pain in your knees, especially as a result of exercise. Eating refined grains, on the other hand, causes more inflammation.
Skip the white bread in favor of products that retain all 3 parts of the original grain – the bran, the germ, and the endosperm. Great choices include brown rice, oatmeal, quinoa, barley, and breads made with whole grain flour.

7. Mustard oil
Be careful when you buy mustard oil. It’s not safe to eat unless the label reads mustard essential oil. Straight mustard oil can be mixed with olive or coconut oil and massaged on painful knees, but don’t consume it.
Mustard essential oil is a spicy addition to meals that can promote a healthy blood flow to the affected area, while at the same time reducing inflammation. Get even more benefits when you sauté a little onion and garlic with your mustard oil. Both of these contain allicin, which also has anti-inflammatory abilities.

8. Avocado

 Avocados owe their creamy texture to the presence of lots of healthy unsaturated fat. Most of it is in the form of oleic acid, which studies show can lower particular biomarkers of inflammation. Whatever the cause of your knee pain, your pain will decrease as inflammation abates. Avocado is one of the only foods that can also minimize the ability of other foods to generate inflammation, which makes it very helpful to add to almost any meal.

9.Tart cherries

Tart cherries, or their juice, can be a real boon to people with chronic knee pain. Cherries get their vibrant red color from plant chemicals called anthocyanins, which can settle down that agonizing inflammation.
Tart cherries have also been found in studies to reduce flare-ups in people with gout, a type of arthritis that causes knee pain due to hard crystals that form in the joints.

10. Red peppers
 
Red peppers are especially good for knee pain because they contain a high amount of vitamin C. This crucial nutrient supports the production of collagen, which provides structure to joints and connects muscle to bone.
That reduces pain by supporting the tendons, cartilage, and ligaments that cushion the knee joints and keep them in proper alignment. Rather than a direct pain reliever, eating foods high in vitamin C actually improves the condition of your knees.

11. Pineapple, Cinnamon and Oat Smoothie
 
And finally, when you’re looking for a knee-friendly way to start your day, try this pineapple, cinnamon, and oat smoothie. You’ll get whole grains, vitamin C, and a powerful anti-inflammatory called bromelain, found in pineapple.
Cinnamon reduces joint swelling and pain, as well as adds a flavorful kick. To make it, gather together: 1 cup cooked oats, 1 cup orange juice, 3 cups chopped pineapple, 1 teaspoon ground cinnamon, 1 cup water, and 1 teaspoon honey. Add all ingredients except the oats into your blender. Turn it on low and after 20 seconds or so, carefully add in the cooked oatmeal. Blend until smooth and enjoy!

Each of these foods can help to reduce inflammation, the primary source of pain when it comes to your joints. Your body uses inflammation as a defense mechanism to keep an injury or illness contained to one location, and that’s good. But often there is no risk of spread yet inflammation occurs anyway. In this case, there is no reason to suffer.

Eating a balanced diet full of the foods on our list can go a long way toward quelling inflammation and pain. A better diet will alleviate your pain, but also keep you feeling great overall and reduce your dependence on pain medication.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement