Controlling Joint Pain and Inflammation Through Proper Nutrition

Far too often, society’s focus on food and diet has been centered around weight and looks. However, the primary benefit of eating a well-balanced diet is its contribution to long-term health and a full, active life. One problem facing many millions across the country is joint pain from inflammation. There are some strong connections between inflammation and diet, and there are many ways to use healthy eating to look after your joints and stay fit, comfortable, and healthy. Human bodies strive for balance and strength, and diet provides nutrients for building tissues and energy to fuel those processes. Interactions that operate constantly inside the body cause inflammation. Among the leading causes of inflammation are excessive omega 6 fatty acids, uncontrolled blood sugar levels, and too little omega 3 fatty acids.

Nutritional Tools Against Inflammation And Joint Pain

• Some guiding principles for using diet to help keep inflammation in check are eating omega 3 fatty acids daily, including high fiber foods, and focusing on colors in food selections. The phytochemicals that give color to fruits and vegetables help us select a wide variety of nutrients, and nutritional variety is a tool against inflammation. Some specific anti-inflammatory foods are omega 3 rich walnuts, oily fish, fish oil tonics, and flax seed. High fiber foods, such as whole grains, help keep blood sugar in safe ranges.
• Hydration is a key to health, and drinking enough water on a daily basis regulates vital body functions. Not only is drinking water essential to overall health, it also supports everyday joint comfort because it lubricates joints, adds elasticity to tendons and connective tissues, and enables smooth muscle function. A good rule of thumb is to drink one large glass of water at every meal and again before sleep.

Increasing antioxidants can help support stronger joints. Antioxidants come from a wide variety of foods including those with Selenium, and Vitamins C, A, and E. To increase antioxidant action in the blood, one can eat a variety of fruits and vegetables with bright colors. From oranges, carrots, and cantaloupes, to dark leafy greens, one will acquire Vitamin A benefits. Vitamin C is available in any taste preference. Vegetables like red bell peppers and broccoli, and fruits such as papaya, citruses, and berries are rich in Vitamin C. Vitamin E is a tasty result of whole grain breads, almonds, and peanuts, and Selenium occurs in Brazil nuts, brown rice, and oily fish.

Special Food Properties

• Certain foods add particular nutrients to your diet that have been studied for their role in supporting a healthy inflammatory response and everyday joint comfort. Bromelain is an enzyme found in pineapple; Papain is an enzyme found in papaya. Researchers have looked at both of these enzymes in people living with arthritis and reported findings related to a healthy inflammatory response and joint comfort, though individual results vary. Similarly, some spices are considered anti-inflammatory foods. Curry powder, cinnamon, and ginger are all great food additives to work into your meals. Pineapple and papaya make fabulous desserts or salad toppings. Curry powder, cinnamon, and ginger enliven recipes such as rice, vegetable, and bean dishes. Some people also include glucosamine and chondroitin in their daily routines; individual results vary.

For Joint Health, Watch The Weight.

• The joints carry body weight, and extra weight creates added stress. Improving your diet is one of the most direct ways to take some of that load off your joints. Effective weight loss strategies include avoiding hunger by eating 4-5 small meals per day and carefully limiting portions, such as setting an overall goal per day in caloric intake. Labels can help determine how much a portion should add to the daily goal. Following a simple plan of diet improvement yields weight loss, which in turn supports everyday joint comfort.
• One should add beans and proteins to support joints and everyday joint comfort. Lean proteins are critical to healthy and strong joints; they help support muscle, cartilage, and joint structure. Nuts in small amounts, skinless poultry, fish, seafood, and beans are excellent sources of lean protein. Limiting processed foods provides a foundation for healthy eating every day; a good rule of thumb is to enjoy 80% of one’s daily intake in natural forms. Processed foods sometimes contain undisclosed ingredients and compounds, which add to appearance and taste rather than nutrition.

A Custom Approach

• Setting plans, priorities, and goals are helpful ways to customize a whole life and whole person nutrition plan. Priority One is to ensure an adequate supply of Omega-3 Fatty Acids in one’s daily diet. Studied for its role in supporting a healthy inflammatory response, Omega-3 is easy to add through oily fish such as tuna and salmon, flax seed, and nuts. To ensure a boost in Omega-3 Fatty Acids, one can use fish oil supplements. One can cut back on less helpful fatty acids and fatty red meats by adding more fish and skinless poultry, which helps limit the foods that contribute to inflammation and supports everyday joint comfort.

Build Stronger, More Comfortable Joints

• Increasing particular vitamins and nutrients can have a substantial impact on joint strength and everyday joint comfort. When building stronger joints, some foods act as building blocks. Calcium is a key to building and strengthening bones, and healthy joints. Along with Vitamin D, they can help reduce bone loss. One can increase calcium and vitamin D by adding low fat milk and low fat milk products. Good sources of Calcium include low fat dairy items, Greek Yogurt, kale, and okra. One can increase Vitamin D with eggs and oily fish like mackerel and salmon. Collagen makes up soft joint tissues, and Vitamin C helps the body produce it. Strawberries, blueberries, and raspberries are excellent sources, along with cantaloupe, citrus fruits, and oranges. Some vegetables are high in Vitamin C including bell peppers and broccoli.

Vitamin B, in its several forms, has been studied for its role in supporting everyday joint comfort and a healthy inflammatory response. Many diet-helpful foods have an abundance of B Vitamins including tofu, fish, eggs, and lean meats. Whole grains are filling and add B vitamins, as do sunflower seeds and soybeans. Bananas are a terrific Vitamin B snack. Vitamin E from walnuts, hazelnuts, almonds, and sunflower seeds is another worthwhile addition to the plate. Vitamin A from dark leafy greens adds antioxidants that help neutralize free radicals, which can damage joint and other tissues.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results vary. Consult your healthcare provider before beginning any new supplement.