Many of us experience joint pain from time to time. It tends to get worse during the cold season although it can happen at any time of the year. This limitation of movements by the body during winter due to severe pain and stiffness in the joints. This relationship has not been well explained; hence more studies are needed.
There is science behind the saying “food is medicine,” especially in matters that concern joints. You can improve your life’s quality by a large extent by adding some foods, spices and supplements to your diet and reducing foods that cause inflammation.
Adding the following foods to your diet can help you get relief from joint pain.
Why Bone Health is Important?
Your overall well-being is benefited by strong and healthy bones. Support is provided by bones, they also protect vital parts of your body while aiding in movement. Childhood and adolescence are important stages in the development of the bones. As we grow older, it becomes necessary therefore for us adults to ensure that our bones remain strong by eating well and working out.
Older adults need to pay more attention to bone health because fractures can be more likely as a result of osteoporosis. For prevention of injuries and preservation of joints for an active life, you may consume foods that enhance bone density, enhance connective tissue strength as well as bring down inflammation levels.
8 Foods To Reduce Joint Pain
1. Green and leafy vegetables
You should eat kale, spinach, Swiss chard and mustard greens among other dark green leafy vegetables because they contain much calcium alongside vitamin K and magnesium, these are essential in boosting bone mineral density. Other vegetables like broccoli, cabbage and brussels sprouts also contain these nutrients.
Vegetables that are leafy and green can obstruct an enzyme responsible for causing joint pain. Also, they are high in fiber, vitamins, and nutrients good for human health generally.
2. Vitamin D
Vitamin D, also known as the “sunshine vitamin,” is key to bone and muscle health. According to scientific investigations, having insufficient amounts of it in one’s bloodstream heightens the chances of suffering from osteoarthritis plus rheumatoid arthritis. Foods rich in it include eggs, fish (such as salmon or cod liver oil), milk and orange juice which are fortified with this nutrient whereas exposure to the sun aids its synthesis.
3. Olive oil
Reduce using vegetable oil, sunflower oil, and peanut oil. All of these can raise your inflammation levels. Instead, use a bit of olive oil in cooking or for dressing salads. If possible opt for extra virgin olive oil; it is less refined. Olive oil helps to create dishes with a Mediterranean touch. It is another source of Omega-3 and it is also good for your heart!.
4. Dark chocolate
An anti-inflammatory diet includes chocolate. And this is because the primary substance in chocolate is cocoa, which has antioxidants that neutralize the genetic tendency towards insulin resistance as well as inflammation. The more cocoa there is in chocolate, the stronger it acts against inflammation.
However, please note that chocolate contains substantial amounts of sugar and fat, hence one should use it sparingly. For instance, if you prefer to pamper yourself, pick a type of chocolate with not less than 70% cocoa.
5. Turmeric
Turmeric is a yellow spice commonly utilized in curry preparations that has long served as an effective means of alleviating discomfort and swelling of the joints, courtesy of its constituent curcumin. Nonetheless, curcumin gets poorly absorbed by the human body. Turmeric is an important ingredient in some supplements like Joint Genesis that provide relief from joint pain.
The absorption of turmeric can increase if it is taken with black pepper or in heated food containing olive oil. Probably, you are in the market seeking to relieve yourself off pain; why not go for specific concentrated supplement? When it comes to supplements, it is crucial to talk to your doctor first since they come in different kinds and substances.
6. Yogurt
Having a healthy gut is really important for managing inflammation. Eating fermented foods like yogurt regularly can help improve the health of your gut. When buying yogurt, check the nutrition label to make sure it has live and active yogurt cultures. Plain and unsweetened yogurt is the healthiest choice, but you can add different fruits to make it more flavorful and get even more anti-inflammatory benefits!
7. Green tea
Green tea is a highly popular beverage, drunk by a number of people worldwide and is very delicious. It is not just delicious, but has a high content of nutrients. Its ingredients are such as polyphenols, which help us reduce swellings in all parts, including the joints.
Quality is very important in selecting green tea for both taste and health reasons. For avoiding consumption of pesticides or herbicides; go for whole leaf teas and wash them under running tap before putting them into your pot.
8. Fatty fish and fish oils
Salmon, mackerel, and sardines are among the fatty fishes rich in vitamin D and omega-3 fatty acids. Vitamin D is important for the intestines’ calcium absorption as well as bone density maintenance. Fish oils’ omega-3 fatty acids have anti-inflammatory abilities. This will help decrease chances for bone loss and breakages i.e., this is beneficial for osteoporosis prevention.
[Please note: The above is generic advice, and it’s always recommended to consult with a healthcare professional before making significant changes to your diet, especially if you have underlying health conditions.]
My name is Dt. Abhishek and I am a nutritionist from India. I have done my graduation in Nutrition and Dietetics, I am also a member of Indian Dietetics Association, I try to stay on track and constantly try to learn new things.
