Your daily habits can have a significant influence on the lifetime and health of your joints. What generally causes joint pain is the inflammation of joints, and your diet has a very big role to play in preventing this inflammation.
For instance, eating foods that increase bone density, fortify connective tissue, and lower inflammation can help you stay injury-free and keep your joints healthy for a long, active life. Although medication can definitely help to reduce stiffness, soreness and inflammation, certain foods may help additionally.
1. Fatty fish
Fish that are rich in omega 3 fatty acids, like salmon, herring and mackerel are very important when it comes to joint health. They not only enhance brain function and lessen the risk of heart disease, diabetes, and other ailments, but they have also been shown to suppress inflammatory proteins in the body.
2. Nuts and Seeds
Omega 3s can also be found in a range of nuts and seeds. Walnuts have a high content of ALA, or alpha-linolenic acid. Because it reduces cholesterol and enhances heart health, ALA is great for your health. Similarly, flaxseeds are another source of omega 3 fatty acids that contain a high level of ALA.
3. Cruciferous vegetables
Broccoli, cauliflower, Brussel sprouts and even kale, spinach, cabbage and mustard greens are all vegetables that are known to decrease swelling in joints by blocking the enzyme that causes it. They are also rich in fibre, minerals, antioxidants and other micronutrients.
4. Olive oil
Other oils like sunflower oil, vegetable oil and peanut oil all cause inflammation in the body, where olive oil does not. It is an unsaturated fat that is also rich in Omega 3 fatty acids. According to one study, participants with arthritis who took an olive oil supplement had decreased levels of oxidative stress and inflammatory indicators in their blood.
5. Whole Grains
According to research, the proteins in refined grains like white bread, white rice, and ordinary pasta, may cause the body to become inflamed. Whole grains with a high fibre content, like whole wheat, whole oats, barley, and rye aid in the production of fatty acids that are known to reduce inflammation
6. Dark Chocolate
Antioxidants found in cocoa, the primary component of chocolate, help fight against a genetic predisposition for insulin resistance and inflammation. The anti-inflammatory impact of chocolate increases with the amount of cocoa it contains. But it is also important to note that chocolate can be high in sugar and fat content, therefore if indulging in chocolate, it is important to pick ones that have a cocoa content of 70% or higher.
7. Root vegetables
Vegetables like ginger, garlic, turmeric and onion are rich in anti-inflammatory properties. These root vegetables have been seen to be effective in alleviating the signs and symptoms of arthritis and other joint problems. Include these veggies in your dishes to give them more flavour, or just consume each of them as a supplement.
8. Green tea
Numerous substances included in green tea, such as polyphenols and antioxidants, lessen inflammation and delay the degeneration of cartilage, which is a condition linked with arthritis. A particular antioxidant called EGCG, or epigallocatechin-3-gallate, helps people with rheumatoid arthritis by preventing the synthesis of chemicals that harm joints.
Avocados are abundant in lutein, a pigment that has anti-inflammatory properties, and heart-healthy monounsaturated fats. Additionally, a single serving contains a lot of vitamin E, which might improve the condition of your connective tissue. This nutritional combination could lessen some of the early osteoarthritis-related joint damage that is frequently seen.
10. Orange root vegetables
Carotenoids are potent antioxidants that lessen inflammation and are found in foods like carrots, sweet potatoes, and butternut squash. According to research, consuming these antioxidants frequently can lower your chance of being affected by rheumatoid arthritis.
Although these are significant changes that you can make to your diet, what can further help with reducing joint pain is adding appropriate supplements like Lyef Relieve Joint Pain to avoid aggravating the problem.