Our orthopaedic specialists encourage patients to adopt dietary and exercise habits that support strong bones and joints, according to Ben Franklin.
Your daily routine can have a significant impact on your joint health and longevity. You can prevent injuries and preserve your joints for a long, active life by choosing foods that build bone density, strengthen connective tissue, and reduce inflammation.
We often see patients who are interested in making lifestyle changes to reduce joint pain. However, our orthopaedic doctors know it’s difficult to change everything at once. Therefore, one of the best places to start would be to take a closer look at your diet.
Most of the Pain Management Specialists recommend their thoughts on 10 foods that may help reduce joint pain and increase mobility in the joint:
1. Fish oils / Omega-3 fatty acids
Omega-3 fatty acids are essential nutrients for human health, which are found in cold-water fish. Polyunsaturated fatty acids are also known as these essential nutrients. Additionally, they improve brain function and lower the risk of heart disease, diabetes, and other diseases by reducing inflammatory proteins.
Cold-water fish such as tuna, salmon, trout, halibut, and sardines contain omega-3 fatty acids. Omega-3s can also be absorbed by taking fish oil supplements daily.
2. Seeds and nuts
The vegans and vegetarians among us have good news to share with you. There are also a variety of nuts and seeds that contain omega-3 fatty acids. You can help reduce inflammation in the joints and connective tissue by eating a small number of walnuts, almonds, flax seeds, chia seeds, or pine nuts each day.
3. Vegetables of the Brassica family
You might wonder what those are. Brassicas, or cruciferous vegetables, are commonly associated with mustard and cabbage. The brassica family includes leafy greens such as mustard greens, arugula, kale, and purple cabbage. Other tasty vegetables on the list include broccoli, cauliflower, and Brussels sprouts.
There is evidence that this particular subset of the vegetable population inhibits an enzyme that causes swelling in joints. They’re also loaded with fiber, vitamins, and nutrition that promote overall health and well-being.
4. Fruits with vibrant colors
The high sugar content of fruits sometimes gives them a bad reputation, but many are excellent antioxidants. There are certain fruits that are more effective at reducing inflammation in the body than others, just as there are certain vegetables.
Among the most powerful flavonoids are anthocyanins, found in blueberries. As a result, the body is able to turn off inflammatory responses.
In addition to being fiber-rich and anti-inflammatory, apples also benefit gut health.
We also recommend pineapple because it contains bromelain, a compound that reduces joint pain associated with osteoarthritis and rheumatoid arthritis. Most bromelain is found in the stem and core of the pineapple, so blend the core into a smoothie for maximum benefits.
Last but not least, tomatoes (yes, they are fruits). Lycopene, a powerful antioxidant, is found in tomatoes. Cooked tomatoes are even richer in lycopene than uncooked ones. Consume the skin for the best results.
5. The olive oil
Throw out your vegetable oil, sunflower oil, and peanut oil – all of which can cause inflammation. To make salad dressings and cook with olive oil, use a few tablespoons. Choose an extra virgin variety that is less processed. Olive oil is an unsaturated fat often associated with Mediterranean diets. Guess what … it’s another Omega-3 source!
6. Beans and lentils
The Health benefits of beans and lentils are well known. Protein, fiber, and essential minerals are all found in them. Additionally, they are anti-inflammatory and antioxidant. A great source of anthocyanins is black beans, lentils, chickpeas, pinto beans, and soybeans.
7. Root vegetables and garlic
The anti-inflammatory properties of garlic, onions, ginger, and turmeric can be found in these foods. These pungent root vegetables have been found to be useful in treating arthritis and other joint pain symptoms. You can add flavor to meals by incorporating these vegetables. In addition, they are all available as supplements.
8. Grains that are whole
It has been suggested that protein found in refined grains (such as white bread, white rice, and regular pasta) may trigger an inflammatory response in the body. Inflammation is thought to be countered by high-fiber whole grains, which produce fatty acids. Instead of refined grains, choose whole grains.
According to the Arthritis Foundation, whole wheat, whole oats, barley, and rye are all recommended grains for arthritis sufferers. See Best Grains for Arthritis for more information.
9. Broth of bones
Glucosamine, chondroitin, and amino acids help maintain healthy joints, while calcium helps maintain bone density. All of these are found in bone broth. Cooking bones produce a gelatin-like substance that is similar to collagen found naturally in our joints, tendons, and ligaments. The ability of bone broth to stimulate cartilage regrowth is fiercely debated in the medical field. For people with arthritis, it has been shown to reduce joint pain and improve function when taken regularly as an oral supplement.
As a hot broth or as a cooking base or sauce, bone broth can be consumed or used in recipes. Learn how to prepare bone broth from these dietitians.
10. A dark chocolate bar
Let’s talk now! It is true that chocolate has anti-inflammatory properties. The main ingredient in chocolate, cocoa, contains antioxidants that can combat genetic predispositions to insulin resistance and inflammation. Chocolate with a higher cocoa percentage has a stronger anti-inflammatory effect.
However, chocolate can be high in sugar and fat, so enjoy it in moderation. You should choose chocolate with at least 70% cocoa if you’re going to indulge.
Here are our top 10 foods that help reduce joint pain and inflammation. When it comes to eating for joint health, there are some DON’Ts that you should keep in mind. Make sure you pay careful attention to foods that can cause inflammation in the body and avoid them if you can:
- Make sure you limit refined grains such as pasta, rice, and white bread in your diet.
- Salt should be kept to a minimum. As a result of salt retention, tissues swell. Additionally, reducing salt intake can reduce calcium loss, thereby reducing osteoporosis and fracture risks, according to the Arthritis Foundation.
- Avoid processed foods whenever possible.
Read more prevention tips from Cary Orthopaedics, a top orthopaedic practice in the Triangle, on our blog.
Click here to read more How Many Grams of Protein a Day is Ideal for Health
Let Our Orthopaedic Doctors Help You
In spite of well-intended prevention efforts, sports injuries and joint pain can occur in the back, knees, hips, spine, and other parts of the body. You can count on us for expert orthopaedic care if you need it.
We provide comprehensive orthopaedic care at PainMed. There are specialists who treat all joints as well as doctors who specialize in joint replacements and spine care. Acupuncture and physical therapy are also available.