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 avoid or reduce joint problems and stay fit, pain free, 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. Once it occurs, the body uses particular substances to reduce inflammation.
Nutritional Tools Against Inflammation And Joint Pain
- Some guiding principles for using diet to reduce or avoid inflammation 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. Nutritional variety is a tool against inflammation. Some specific foods that help control inflammation are omega 3 rich walnuts, oily fish, fish oil tonics, and flax seed. High fiber foods, such as whole grains, keep blood sugar in safe ranges and reduce inflammation.
- Hydration is a key to health, drinking enough water on a daily basis regulates vital body functions. Not only is drinking water essential to overall health, it is also essential to joint pain relief 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 make 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 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, peanuts, and Selenium occurs in Brazilian nuts, brown Rice, and oily fish.
Special Food Properties
- Certain foods add particular nutrients to your diet that have demonstrated diminishing effects on inflammation and joint pain. Bromelain is an enzyme found in pineapple; Papain is an enzyme found in papaya. Studies have shown that each of these enzymes have anti-inflammatory and pain-relieving effects on arthritis patients. Similarly, some spices can also reduce inflammation. Curry powder, cinnamon, and ginger are all great food additives that can reduce or help prevent inflammation. One can add these foods by mixing them within a diet plan. Pineapple and papaya make fabulous desserts or salad toppings. Curry powder, cinnamon, and ginger enliven recipes such as rice, vegetable, and bean dishes. Some pain sufferers have reported progress using Glucosamine and Chondroitin.
For Joint Health, Watch The Weight.
- The joints carry body weight, and extra weight creates added stress. Overweight individuals can improve joint pain and reduce inflammation by improving their diet. 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, and joint pain relief.
- One should add beans and proteins to improve joints and reduce joint pain. Lean proteins are critical to healthy and strong joints; they build muscle and cartilage. 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. Shown to reduce persistent inflammation, one can easily add it 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 reduce harmful fatty acids and fat red meats by adding more fish and skinless poultry, and this will help reduce meats that can contribute to inflammation, joint pain, and help bring relief to your joints.
Build Stronger And Less Painful Joints
- Increasing particular vitamins and nutrients can have a substantial impact on joint strength and reducing joint pain. 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 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 can reduce joint pain, inflammation, and provide joint pain relief. Further, 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. One can reduce leg cramps and arthritis pain with Vitamin E from walnuts, hazelnuts, almonds, and sunflower seeds. Vitamin A from dark leafy greens adds antioxidants helps neutralize free radicals that can damage joint and other tissues.
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