For Healthy Joints
Having a healthy diet is an essential part of your daily life to maintain a good healthy lifestyle.
For our health, we need to pay more attention to inflammation in the body.
Inflammation is a vital part of the body’s immune response. As it can lead to or contribute to any kind of chronic disease, inflammation checking is important to stay healthy life. If your desire to avoid triggering inflammation, focusing on these foods may help to control inflammation in your body. These foods are worth considering adding to your diet or your daily routine.
Here are some recommended food to keep your joints healthy!
Best Foods for Joint Health!
Seeds and Nuts: walnuts, pine nuts, almonds, and chia seeds.
Many nuts and seeds are a good source of healthy Omega-3 fatty acids known to fight inflammation and help reduce it in your connective tissue and joints. Also, polyunsaturated and monounsaturated fats in some seeds and nuts can support lower cholesterol in the body.
Some of the nuts contain lots of magnesium and vitamin E, which can help reduce inflammation. In order to maintain healthy joints, keeping inflammation under control is important by having helpful foods as a remedy.
Salmon
Salmon is a good source of omega-3 fatty acids that can support cell membrane health and fluidity with abundant eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA). Both EPA and DHL are known to fight inflammation and are particularly helpful for joint pain.
In addition to this, salmon contains calcium and vitamin D to support healthy bones as well.
To support your joints and get a good source of healthy protein, try to incorporate 3- to 6-ounce servings two to four times a week.
Pineapple
Pineapples are rich in nutrients which can support joint health.
Pineapple has a compound called bromelain (a group of enzymes) that can support relieving joint pain and reducing swelling. Bromeline is an effective pain reliever for osteoarthritis patients.
In addition to this, foods like blackberries, raspberries, blueberries, and strawberries help reduce inflammation as they are rich in anthocyanins.
Sweet Potatoes
Sweet potatoes are great anti-inflammatory food as they are high in vitamins C and E.
As you know chronic inflammation is harmful to your joint health and overall health as well because chronic inflammation contributes to the development of chronic diseases.
Sweet potatoes are a super-rich supply of beta-carotene which is the natural precursor of vitamins A. Your body converts some of the beta-carotene into vitamin A, and the rest of them will act as a potent antioxidant that can support joint health.
Green-Lipped Mussel
Green-lipped mussel is a shellfish native to New Zealand. Unlike other mussels, dark brown/green bark and green edges are green. The green-lipped mussel is a staple food of the indigenous Māori people of New Zealand’s coasts.
Green-lipped mussels are rich in anti-inflammatory compounds which can help to fight inflammation and help reduce it in your connective tissue and joints.
Also, different types of fatty acids in mussels are found by some researchers. That may have anti-inflammatory effects by inhibiting enzymes and proteins that produce inflammation and pain.
Natural ways to reduce inflammation in your body
Eat more plants
Eat a variety of fruits, veggies, whole grains, and legumes that have the anti-inflammatory nutrients that your body needs.
Eating different colours of fruit and plant foods can help with the way their nutrients work together.
Make time to exercise
Regular exercise is an excellent way to prevent inflammation.
Yoga, swimming, water aerobics, brisk walking, and a mellow bike ride are good options to reduce inflammation.
Manages stress
Chronic stress can lead to inflammation. When you get stressed, your body tries to fight it like an infection.
To cope with chronic stress:
- build in regular exercise
- re-balance work and home
- connect with supportive people
- eat well and limit alcohol and stimulants
- carve out hobby time
- sleep enough
Eat less red meat
Red meat can cause inflammation. Replace lunchtime beef with protein made from fish, nuts, or beans.
Cut the processed stuff
Foods such as deep-fried food, pastries, and sugary foods can be all pro-inflammatory offenders. They have unhealthy fats which can cause inflammation. Eating whole fruits, veggies, grains and beans instead.
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The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, images and information, contained on or available through this website is for general information purposes only. Hi Well Healthcare is not responsibly liable for any advice, course of treatment, diagnosis or any other information services or products that you obtain through this website.
※References
1.Robert Silverman, D. C., & Potatoes, S. 5 Foods for Joint Health.
2.Peregoy J, Wilder FV. The effects of vitamin C supplementation on incident and progressive knee osteoarthritis: a longitudinal study. Public Health Nutr. 2011;14(4):709-715.
3.Brien S, Lewith G. Bromelain as a treatment for osteoarthritis: a review of clinical studies. Evid Based Complement Alternat Med. 2004;1(3):251-257.
4.Coulson, S., Vecchio, P., Gramotnev, H., & Vitetta, L. (2012). Green-lipped mussel (Perna canaliculus) extract efficacy in knee osteoarthritis and improvement in gastrointestinal dysfunction: a pilot study. Inflammopharmacology, 20(2), 71–76. https://doi.org/10.1007/s10787-012-0128-6
5. Wakimoto, T., Kondo, H., Nii, H., Kimura, K., Egami, Y., Oka, Y., Yoshida, M., Kida, E., Ye, Y., Akahoshi, S., Asakawa, T., Matsumura, K., Ishida, H., Nukaya, H., Tsuji, K., Kan, T., & Abe, I. (2011). Furan fatty acid as an anti-inflammatory component from the green-lipped mussel Perna canaliculus. Proceedings of the National Academy of Sciences of the United States of America, 108(42), 17533–17537. https://doi.org/10.1073/pnas.1110577108
cyclooxygenase effects of lipid extracts from the New Zealand green-lipped mussel, Perna canaliculus. Comparative biochemistry and physiology. Part B, Biochemistry & molecular biology, 146(3), 346–356. https://doi.org/10.1016/j.cbpb.2006.11.001
7. Brien S, Lewith G. Bromelain as a treatment for osteoarthritis: a review of clinical studies. Evid Based Complement Alternat Med. 2004;1(3):251-257.
musculoskeletal disease, 4(3), 181–207. https://doi.org/10.1177/1759720X11436238
