Joint pain is a common issue among women. It can occur at any age, but it is more common in older women. The good news is that a healthy diet can prevent joint pain. You need to add the following foods to your diet in order to improve your joint health.
Seeds And Nuts
Seeds and nuts make a great addition to your salad, oatmeal and smoothies. They also make a great snack. Flax seeds, chia seeds, walnuts and almonds have omega 3 fatty acids in them. This helps fight inflammation in the tissue and joints.
Coldwater fish, such as salmon, are another great source of omega 3 fatty acids. Not only do the omega 3 fatty acids help reduce inflammation, but they can also lower the risk of heart disease, diabetes as well as numerous other health conditions. In addition to salmon, you can also eat halibut and tuna. Furthermore, you can take an omega 3 fatty acid supplement.
Bone broth can add flavor to your food. It is also great for your joints. It has amino acids, chondroitin and glucosamine, which have been shown to improve joint health. Bone broth may also help stimulate cartilage regrowth.
Almost any type of fruit that you have can help reduce inflammation. Blueberries are one of the best fruits that you can eat for joint health. They have flavonoids in them, which are a type of antioxidant. Pineapple is another great fruit for you to eat. It has bromelain, which has been shown to alleviate pain that is caused by osteoarthritis and arthritis.
Additionally, you can add tomatoes to your diet. They have lycopene in them. Lycopene not only reduces inflammation, but it can also improve your physical health.
Broccoli, Brussels sprouts and cauliflower are examples of cruciferous vegetables. All of these foods can block the enzymes that contribute to inflammation. They are also a great source of many vitamins and minerals.
Lentils and Beans
Lentils and beans have anthocyanins in them. They are also high in fiber and protein, which can help promote weight loss. Additionally, these nutrients can help you feel full for a longer period of time.
If you are looking for a treat that is also good for your joints, then you should give dark chocolate a try. The cocoa has antioxidants that can help curb inflammation. Dark chocolate is a better option than milk chocolate which has a higher percentage of cocoa.
It is important to remember that all oils are not created equal. Sunflower oil, vegetable oil and peanut oil have been shown to promote inflammation. Olive oil makes a great substitution because it is filled with healthy fats that can lower inflammation.
What Foods Should Be Avoided?
In addition to eating healthy, there are many foods that you need to make sure that you avoid. There are certain foods that can increase the inflammatory enzymes in your body. Processed foods, oils that have omega 6 fatty acids, sugar, refined carbohydrates and fried foods are examples of some of the foods that you need to keep out of your diet.
Other Ways That You Can Keep Your Joint Healthy
Maintain a Healthy Weight
If you are overweight, then you will have more of a strain on your joints. It doesn’t take a lot of weight to have a negative impact on your joints. In fact, there are four additional pounds of pressure placed on your joints for every pound that you gain. That is why one of the best things that you can do for joint health is to maintain a healthy weight.
Move Your Body
There are several reasons that you need to make sure that physical activity is a regular part of your routine. Exercising reduces joint stiffness. It also helps you keep your body weight within a healthy range.
Strength training, walking, cycling and swimming are some of the best ways for you to move your body. However, it is important for you to gradually ease into an exercise routine if you have not been doing it consistently.
Use Correct Posture
If your posture is poor, then it will put an additional strain on your joints. Correct posture not only protects your joints, but it also reduces your risk of getting injured. Make sure that you stand up straight and tall. If you work at a desk, then it is important for you to avoid slouching. Chiropractic adjustments can also improve your posture.
No Smoking Or Excessive Drinking
Both smoking and drinking are not good for your joints. It can trigger inflammation. If you are a smoker, then it is important for you to get help quitting. You can drink small amounts of alcohol. However, you do not want to consume more than one or two drinks per day.
Barring all of this preventative maintenance if you do have joint degradation you should seek the help of a qualified orthopedic doctor to see if surgical intervention is necessary.