Did you know that inflammation of joints causes pain and joint damage ? That is why orthopedic doctors encourage us to adopt dietary and exercise habits that support stronger bones and joints.
Your everyday routine can have a huge impact on the health and longevity of your joints. For example, choosing a diet that builds your bone density, strengthens connective tissue, and reduces inflammation can help prevent injuries and protect your joints for long life.
We often see patients who are anxious about making lifestyle changes to reduce joint pain. Yet our orthopedic specialists at Inodaya Hospitals say that it is hard to change everything at once. Therefore, taking a look at your diet is the first step to start.
The best diet for joint pain includes foods with anti-inflammatory nutrients for bone building and health of connective tissue. Here are the top 7 foods that help reduce joint pain and increase mobility in the joints.
1. Omega 3 fatty acids
Cold-water fish such as tuna and salmon are excellent sources of omega-3s fatty acids(polyunsaturated fatty acids), which are essential nutrients for your health. They reduce inflammatory proteins in the body and also improve brain function, lower the risk of heart disease, diabetes, and other illnesses.
2. Nuts and seeds
Nuts contain high amounts of fiber, calcium, magnesium, zinc, and vitamin E which all have anti-inflammatory effects. Omega -3s can also be found in a wide variety of nuts and seeds. A regular portion of almonds, walnuts, flax seeds, chia seeds, or pine nuts can help reduce inflammation in your joints and connective tissue.
3. Cruciferous vegetables
Cruciferous vegetables are commonly associated with the mustard and cabbage family. Leafy greens like mustard greens, kale, cabbage, broccoli, cauliflower, and Brussel sprouts are cruciferous vegetables. These particular vegetables block an enzyme that causes swelling in the joints. Also, they contain fiber, vitamins, and nutrients for overall health and well-being.
4. Colorful fruits
Just like with vegetables, certain fruits are more effective in reducing inflammation in the body. Some of them include blueberries, which are high in anthocyanins that turn off inflammatory responses in the body. Apples are another fiber-rich, anti-inflammatory fruit. Pineapple contains bromelain, a nutrient that reduces joint pain caused by osteoarthritis and rheumatoid arthritis.
5. Olive oil
Avoid vegetable oil, sunflower oil, and peanut oil, which can increase inflammation. Instead, opt for a few tablespoons of olive oil for cooking and making salad dressings, as it is less processed. Often associated with a Mediterranean diet, olive oil is unsaturated healthy fat and it’s another source of Omega-3.
6. Lentils and Beans
Beans and lentils are well known for their health benefits. They are an excellent source of protein, fiber, and essential vitamins and minerals, which also have antioxidant and anti-inflammatory properties. Black beans, lentils, chickpeas, and soybeans are all great sources of anthocyanins, a magical flavonoid that reduces inflammation.
7. Whole grains
Research suggests that proteins found in refined grains such as white bread and white rice may trigger an inflammatory response. However, high-fiber whole grains help produce fatty acids that are counteractive to inflammation. Therefore, stick with the whole grains to reduce inflammation in the joints.
Despite the prevention efforts, sports injuries, joint pain in the back, knee and other parts of the body can occur. Found yourself in need of expert orthopedic care ? We are here to help.
Inodaya Hospitals, the best orthopedic clinic in Kakinada provides comprehensive care. We have experts for the treatment of all joints, as well as doctors who focus on joint replacements.
