Learn How To Improve Joint Pain Through Diet
Nutrition plays a very important role in all aspects related to health. For this reason, it’s a good idea to adopt a proper nutrition plan to keep your joints healthy before they wear out and start to bother you. What should such a plan look like?
A diet that looks after your joints increases the consumption of certain foods. On the other hand, they should promote good cartilage, muscle and bone maintenance.
In addition, it is important to remember that each person has different nutritional requirements depending on age, weight, and health condition. However, there are some general recommendations for keeping joints healthy from an early age until old age.
How should you take care of your diet to keep your joints healthy?
There are many factors that can influence the development of joint diseases. First of all, the aging process is unfortunately the main cause. However, bad habits, injuries, and poor nutrition can accelerate skeletal degeneration.
Therefore, we must ensure an optimal supply of essential nutrients to reduce the risk of changes and inflammatory processes.
Thanks to a diet that takes care of healthy joints, we try to achieve several goals:
- Of course, maintaining a healthy weight as overweight and obesity make your joints worse.
- In addition, improving circulation to help reduce inflammation.
- It is also important to reduce the acidity level in the body with the help of alkaline ingredients.
- Also ensuring an optimal supply of nutrients, which are less in the body in the case of arthritis.
- Finally, controlling fluid retention by reducing sodium consumption.
Food “prohibited”
Foods that contain too many purines, uric acid, and saturated fats should be turned off if you want to keep your joints healthy. Indeed, absorption of these substances may accelerate their destruction or worsen symptoms.
Among these products we find:
- Red meats, sausages or smoked meats
- In addition, beef, chicken or pork offal
- Also any pasteurized food
- Of course, processed food or junk food
- Refined sugars (including sweets, cereals, and soft drinks)
- In addition, coffee and other caffeinated drinks
- Also chips and ready-made snacks
- Of course, refined flours (bread and biscuits)
- Any dairy products
- Also alcoholic drinks
Foods that should be eaten in moderation
Some healthy foods, however, should be eaten in moderation due to their oxalate content. Since this substance can increase inflammation in the joints, it is better to avoid it in the diet if you want to keep your joints healthy.
- Tomatoes
- Eggplants
- Beetroot
- Spinach
- Potatoes
- Peppers and chili
- Also pistachios and peanuts
- Swiss chard
- Also, cocoa powder
- Wheat germ
Recommended food
Healthy ingredients that are low in calories should be included in your diet plan to keep your joints healthy and help you lose weight and reduce inflammation.
Fortunately, there are plenty of options to cook food while eating a balanced diet. So what foods should we include in the diet?
- Fatty fish such as salmon, sardine, or tuna (contain omega 3 fatty acids)
- Of course, cold-pressed extra virgin olive oil
- In addition, seeds and linseed oil
- Also rapeseed oil
- In addition, walnuts, hazelnuts and sunflower seeds
- Sesame seeds
- Also quinoa and amaranth
- An avocado
- Of course, fresh vegetables (except those forbidden from the list above)
- In addition, the fruit is rich in water
- Legumes (lentils, chickpeas, beans)
- Also brown rice
- In addition, herbs and spices
General dietary advice for healthy joints
In order to establish a good diet that will take care of our joints, we need to follow basic nutritional advice.
Limit salt intake
Foods containing too much sodium can affect fluid retention in your body. Consequently, as this problem increases the level of inflammation, it leads to joint pain and fatigue.
Drink a lot of water
Drinking enough fluids throughout the day can help protect your articular cartilage from premature wear.
This elastic tissue is responsible for covering the ends of the bones so that the joints move smoothly. Therefore, if the cartilage is not hydrated enough, inflammation and pain will increase.
Consume omega 3 fatty acids to support healthy joints
Eating blue fish twice a week helps you get a good dose of omega 3 fatty acids. In fact, proper absorption of these fatty acids fights and prevents inflammation as it helps with the production of prostaglandins.
Eat legumes 3 times a week
Legumes are a rich source of complex plant carbohydrates and proteins. Therefore, eating them 3 times a week helps to maintain optimal energy expenditure. In addition, it helps maintain muscles and joints in optimal condition and health.
Eat five meals a day
In conclusion, it is important to make the right choices to improve a diet that promotes healthy joints.
