Your daily life can have a major impact on the health and longevity of your joints. For example, choosing foods that increase bone density, strengthen connective tissue, and reduce inflammation can help you prevent injuries and protect joints, making them live longer and more active. We often see patients curious about changing their lifestyles to relieve joint pain. However, our orthopedic surgeon realizes that it is difficult to change everything at once. Therefore, checking your diet is a good starting point. Here are our views on 10 foods that may help reduce pain and increase joint mobility:
Omega-3 Fatty Acids / Fish Oils
Cold water fish is an excellent source of Omega-3s fatty acids, which are essential nutrients for human health. These important nutrients are sometimes called polyunsaturated fatty acids. Not only have they been shown to reduce inflammatory proteins in the body, but they can also improve brain function and reduce the risk of heart disease, diabetes, and other diseases. Omega-3 can be found in cold water fish such as tuna, salmon, trout, halibut and sardines. Taking fish oil supplements daily is another way to absorb Omega-3.
Nuts and Seeds
For vegetarians and vegetarians among us, there is good news. Omega-3 can also be found in various nuts and seeds. A small portion of walnuts, almonds, flax seeds, chia seeds or pine nuts every day helps reduce inflammation of joints and connective tissues.
Brassica Vegetables
What are those, you may ask. Brassica is also known as a cruciferous vegetable and is usually related to the mustard and cabbage families. Green leafy vegetables such as mustard greens, arugula, kale, and purple cabbage belong to the Brassica genus. Several other popular (and delicious!) vegetables are also on the list, including broccoli, cauliflower, and Brussels sprouts. It is well known that this particular subgroup of plant populations prevents enzymes that cause joint swelling. In addition, they are rich in fiber, vitamins and nutrients, which contribute to overall health and well-being.
Olive Oil
Throw away your vegetable oil, sunflower oil and peanut oil-all of these will increase inflammation. Instead, choose a few tablespoons of olive oil to cook and make salad dressings. Even better, choose extra virgin varieties with less processing. Usually related to the Mediterranean diet, olive oil is an unsaturated “healthy” fat. Guess what… it’s another source of Omega-3!
Lentils and Beans
Beans and lentils are known for their health benefits. They are an excellent source of protein, fiber and essential minerals. They also have antioxidant and anti-inflammatory properties. Black beans, lentils, chickpeas, pinto beans, and soybeans are all important sources of anthocyanins-this miraculous flavonoid compound can reduce inflammation.
Garlic and Root Vegetables
Garlic, onion, ginger and turmeric have anti-inflammatory properties. Various studies have shown that these spicy root vegetables can be used to treat arthritis and other symptoms of joint pain. Add these vegetables to the diet to increase flavor. In addition, they can all be used in supplements.
