NUTRITION FOR JOINT PAIN

Nutrition can play an important role in alleviating Joint Pain

One of the most common types of joint pain is knee pain… and one of the most common types of knee pain is called patellofemoral pain syndrome (PFPS) or simply patellofemoral syndrome.  It is often referred to as “runner’s knee” but could just as easily be called “sitter’s knee” as it often affects people who sit for a living, such as office workers. In fact, almost anyone can develop patellofemoral pain syndrome.  The actual causes of PFPS are unknown but any exercise that minimises stress on the knee can be effective in reducing the pain and this would include knee exercises in pools.

healthy foods
Foods good for joint health

Eating a healthy, nutrition-based diet that includes healthy fats (several servings per week), along with plant-based fruits and vegetables may help reduce some of the symptoms of knee joint pain such as arthritis pain, as well as “Runners Knee” syndrome.

NUTRITION AND JOINT PAIN

The symptoms of arthritis in the joints are stiffness and swelling of the joints.  As we age, we may have experienced stiffness in the joints due to normal wear and tear, accidents, knocks or falls.  Joint trauma, stress and strain or just simply the everyday effects of use of the joints.

In terms of nutrition to help relieve joint pain, we must look at the natural health benefits in the foods that cause inflammation of joints and also the foods that help arthritis.

WHAT ARE THE FOODS THAT CAUSE INFLAMMATION OF JOINTS?

Regardless of whether you have some type of arthritis, osteoarthritis or rheumatoid arthritis it is very important to pay close attention to your diet for the foods that cause inflammation of joints.

Eating many of the highly processed foods such as candies, soda, ice cream, crackers, breads, pasta and meats means that you are consuming foods that inflame joints.  Inflammation can lead to physical pain in the knees and joints and other parts of the body.  Often these heavily processed foods that cause joint pain, such aschips and margarine, also contain trans-fats which raise the bad cholesterol levels (LDL) that are associated with other diseases like stroke and heart disease.  These are foods that inflame joints.

The foods that cause inflammation of joints in the body are often readily available on the supermarket shelves, with misleading labels. This is where the natural goodness is often replaced or altered in some way and replaced by high levels of salt, sugar and other additives.  These additives are often for the purpose of longer shelf life and products are frequently labelled as healthy foods, such as “low-fat” or “diet food”.  However, these labels are somewhat misleading as they may be foods that inflame joints.  If you suffer from arthritis, you need to avoid foods that cause joint pain at all cost.

Foods to avoid are the foods that contain unnatural chemical additives. These are foods not to eat with arthritis, otherwise joint pain stiffness may occur as a result.  They can be foods that help arthritis inflammation develop and therefore will exacerbate joint pain.

WHAT ARE THE BEST FOODS THAT ARE GOOD FOR YOUR JOINTS?

The Mediterranean diet has many benefits not only to health and lifestyle, but the diet also includes beneficial foods that are good for your joints.  The Mediterranean Diet is based on eating whole plant-based foods such as fish and seafood, fruit, vegetables, legumes and grains, none of which are refined.

The choices are clear, choosing a plant-based diet, or a Mediterranean diet has many benefits. 

These are the most beneficial foods for sore muscles and joints…

OILY FISH such as salmon, tuna, mackerel and sardines are all high in the essential omega-3 fatty acids that have anti-inflammatory properties and are excellent foods for joint health.  Omega-3 fatty acids help to protect and reduce inflammation in the body.

Salmon

CRUCIFEROUS VEGETABLES such as broccoli, cauliflower and kale and are all foods that are good for your joints.  These foods are excellent foods for joint health because they are high in sulphoraphane which possesses anti-inflammatory properties. Cruciferous vegetables are foods that help with joint inflammation and reduce the symptoms of arthritis.

Broccoli and Cauliflower

BLUEBERRIES are full of vitamins, minerals and huge amounts of antioxidant anti-inflammatory nutrients.  Strawberries, blackberries and blueberries are all great foods that help arthritis and are all beneficial foods for joint health.

Berries

GINGER AND TURMERIC SPICES are well known for blocking inflammatory pathways in the body. These blocking properties inhibit cell damage and may be beneficial foods for joint pain sufferers.

Recipe for Chicken Broth with Ginger and Turmeric

Ginger and Turmeric

CINNAMON also has high level of anti-inflammatory properties that may help relieve the symptoms of joint pain. Honey and cinnamon are beneficial foods that help arthritis.  One tablespoon of honey with one stick of cinnamon and one cup of warm water, mixed together may be a healing drink to include in your diet to treat arthritis symptoms

Cinnamon and Honey

AVOCADOS are a healthy choice of foods for joint health.  Avocados have high anti-inflammatory monounsaturated fatsand are an important food to include in your diet to treat arthritis joint pain.

Avocados

VITAMIN C FOODS such as oranges, red bell peppers and green leafy vegetable are excellent sources of vitamin C and can help protect and block inflammation in joints. These are good choices to eat often in your diet to treat arthritis.

Citrus Fruits

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