There’s a very real connection between food and joint health. Just as proper nutrition can keep your heart healthy and cholesterol levels low, certain foods can ease and improve joint function.
Antioxidants help fight free radicals, which may be damaging to the joints. Aim for a diet high in Vitamin A, C, E, and selenium. Choices include yellow-orange fruits and vegetables such as carrots, apricots, cantaloupe, peaches, and dark leafy greens for the A; grapefruit, oranges, papaya, mangoes, raspberries, pineapples, asparagus, red peppers, and broccoli for the C; avocados, whole-grain breads and cereals, sunflower seeds and peanut butter for the E; and salmon, brazil nuts, oatmeal, and brown rice for the selenium.
Certain fatty acids, such as omega-3s, are anti-inflammatory by nature and can reduce swelling and discomfort in joints. Excellent dietary sources include coldwater fatty fish such as salmon, sardines and herring, as well as green vegetables, nuts, seeds and whole grains.
For an additional boost, a glucosamine-based dietary supplement can help. Look for trusted brands that offer at least 1,500 mg of glucosamine, and take it consistently.
Avoid soda (even diet drinks) and refined sugar and opt for whole grains over white bread and pasta.
Make sure to get at least 30 minutes of regular exercise each day.
Stay away from saturated fats. This category includes fats in and from animal products, such as fatty beef or pork, poultry skin, ice cream, butter, whole or 2 percent milk, regular cheese, bacon, bologna, salami, pepperoni, beef sausage, and other fatty foods. Saturated fats are also found in coconut oil, palm oil, and palm kernel oil. Instead of these unhealthy saturated fats, choose low-fat or no-fat dairy products, lean cuts of beef and pork, and skinless chicken and turkey.
Also keep away from trans fats and simple refined carbs such as Sugary foods, white flour baked goods, white rice, bread, crheumatoid arthritis ckers and other refined carbohydrates set up a state of inflammation in the body, causing increases in cytokines and other pro-inflammatory compounds. Limit these foods if you want the best chance of reducing arthritis pain and progression.
Use a diet that is rich in Omega-3 fatty acids. The healthiest of fats for people with arthritis or other inflammatory disorders are omega-3 fatty acids, one of the polyunsaturated fats. While other foods increase levels of inflammation in the body, omega-3s actually work to decrease inflammation by suppressing the production of cytokines and enzymes that erode cartilage. More than a dozen studies have demonstrated that omega-3 fish oils can reduce symptoms of rheumatoid arthritis. And although the evidence is less clear about how fish oil affects osteoarthritis, the anti-inflammatory effects of omega-3s are so potent that I recommend an omega-3 rich diet (and in some instances, fish oil supplements) to all my clients with arthritis. I’ve seen some amazing success stories. Some of the best foods for Omega -3 fatty acids include: salmon (wild, fresh or canned), herring, mackerel (not king), sardines, anchovies, rainbow trout, Pacific oysters, omega-3 fortified eggs, ground flaxseeds, walnuts, seaweed, and soybeans.
There is a ton of useful information to be read about using foods to fight joint pain and that promote joint health. Several websites that contain this information are msnbc.com, ezinearticles, or jointhealthreviews.com.
