As we all know, prevention is better than a cure. Many experts have suggested adopting healthy diets and regular exercise, further encouraging the patients once they start experiencing relief. A proper routine is essential for us humans because this is the primary thing that affects our health and the mortality of joints. For instance, opting for diets that assist in developing bone density, strengthening connective tissues, and lessening inflammation might help you avoid injuries and keep your joints for the long run.
Switching to a healthy lifestyle is not something that can happen in a snap; it can take some time, but it’ll be worth it. But changing your diet is possible, and it can be considered the best place to begin.
Omega-3 Fatty Acids
Fishes bred in the cold water are the best source of omega-3 fatty acids, crucial for human health. These are a few essential nutrients that are sometimes also referred to as polyunsaturated fatty acids. It not only lowers the inflammatory proteins in the body. Therefore, it reduces the threat of terminal diseases like cancer, heart-related diseases, diabetes, etc.
Fatty acids are present in fishes bred in cold water, like tuna, trout, sardines, salmon, and halibut. Therefore, having daily fish supplements is also an efficient way to soak omega-3 fatty acids.
Nuts And Seeds
For vegetarians and vegans, it can be considered a blessing. Lucky for us, omega-3s are also present in nuts and seeds. So having small amounts of flax seeds, chia seeds, pine nuts, walnuts or almonds, can help lower inflammation and swell in the connective tissues and joints.
Now you must be wondering, what kind of vegetables are those? Vegetables with many leaves like mustard greens, kale, purple cabbage, and arugula belong to the brassica family. They have another name, cruciferous vegetables, which are considered related to the family of cabbage and mustard. Other various and well-known vegetables like Brussel sprouts, broccoli, and cauliflower are on the list.
The specific subset of the population was well known for restricting the enzyme, which results in swelling joints. But, in addition to that, they are jam-packed with nutrients like vitamins and fiber for well-being and overall health.
Fruits might have a reputation due to their high sugar content, but many fruits have antioxidants. Similar to vegetables, a few fruits are very effective compared to others in lessening inflammation in the body. Specifically, blueberries are very effective as they have a strong presence of flavonoids which can be considered a turn-off button for inflammation.
Apples are another fruit rich in fiber and are anti-inflammatory, and they also have additional advantages for gut health.
Another example of anti-inflammatory fruit is pineapple which has a high bromelain content, a nutrient proven to reduce joint pain. And finally, tomatoes. They are jam-packed with lycopene and antioxidants. Cooked tomatoes have more lycopene content compared to raw tomatoes.
Kick out your vegetable oil, peanut oil, and sunflower oil, as they are a significant cause of inflammation. Rather than that, choose olive oil for cooking or dressing for salad. Or, if you want something healthier, you can have less processed extra virgin olive oil. Frequently related to the Mediterranean diet, olive oil comes into unsaturated (healthy) fat. Another surprising fact is that it is also a source of omega 3s.
Lentils And Beans
Lentils and beans are well known for their health advantages. They are an efficient source of crucial minerals, protein, fibers, and they are also jam-packed with antioxidants and anti-inflammatory benefits. Soybeans, black beans, chickpeas, pinto beans, and lentils are the best sources of anthocyanins and flavonoids, which reduce inflammation.
Turmeric, ginger, garlic, and onion are known for having a high content of anti-inflammatory properties. Several pieces of research have shown that these root vegetables with a pungent taste and smell might be proven essential for preventing diseases like arthritis (or any disorders related to joint pain). These vegetables are mainly added to the food to give it some flavor. In addition to that, it has numerous nutrients which will benefit you.
Some studies show that proteins are available in refined grains like white bread, and rice which might influence an inflammatory response for the body. But, high fiber whole grains assist in developing fatty acids, which would attack inflammation. This is why you must purchase whole grain flour.
Dark chocolate is rich in antioxidants, as it is from cocoa, which would help in attacking genetic predisposition to inflammation and insulin resistance. In addition, as the percentage of cocoa goes higher in the chocolate, the anti-inflammatory properties go high as well.
However, many chocolates are high in fat and sugar, so purchase the one which has at least 70% cocoa. Or else have it in moderate amounts.
So these were a few foods that provide relief from joint pain. But, just like everything, these foods also have a few DON’Ts that you must pay attention to.
Make sure you limit the consumption of grains like pasta, white bread, and rice. Make sure that you keep the salt content to a minimum. It causes fluid retention, which is frequently related to tissue swelling. Make sure you don’t have processed foods. After following these tips, your joint pain should subside along with other methods to reduce disease.