BEST ANTI-INFLAMMATORY FOODS FOR JOINT PAIN
Living with joint pain or arthritis isn’t easy. If the disease is severe, this disease can make everyday tasks such as tying shoes or even walking impossible.
Foods that reduce inflammation may be beneficial if you suffer from joint or arthritis pain. If being overweight or obese puts extra strain on your joints, weight-loss plans provide another option for alleviating your symptoms.
FOODS TO TRY THAT ARE JOINT-FRIENDLY
- Veggies with leaves
- Spices and herbs
- Fish oil and olive oil
- Fish with a lot of fat
- Grain products
- Soy-based foods
- Dark-colored beans
- Fruits like citrus and berries
NUTRITIONAL ADDITIONS TO REDUCE JOINT PAIN
Don’t miss out on these high-quality foods to fill nutritional gaps and reduce joint pain.
Turmeric is one of the best anti-inflammatory foods for joint pain. Curcumin, a chemical present in this spice, can effectively reduce joint pain and inflammation by blocking inflammatory cytokines and enzymes. Clinical trials involving turmeric saw long-term improvement in chronic inflammatory-related joint disease. Moreover, adding turmeric to smoothies, eggs, or sauces will boost their flavor and anti-inflammatory effects.
THE OMEGA-3 FATTY ACIDS
Fish, nuts, and fish oil supplements are among the foods high in this healthy fat. Omega-3 fatty acids are anti-inflammatory and anti-stiffness. According to research, people who ate omega-3 rich foods or took a fish oil supplement experienced less joint pain. Those who don’t like fish may opt for plant-based sources of omega-3 fats, such as ground flax, flaxseed oil, and walnuts.
THE ROOT EXTRACT OF GINGER
The dried or fresh root of the ginger plant is used to make the ginger extract. Ginger root extract, which is among the best anti-inflammatory foods for joint pain, reduces articular pain and inflammation in people suffering from osteoarthritis rheumatoid arthritis. Further, ginger also possesses similar anti-inflammatory properties as ibuprofen.
The “sun vitamin” is significant is for skeletal and muscular function. Low vitamin D levels in the blood have been linked to an increased risk of osteoarthritis and rheumatoid arthritis in studies. Sunlight, cod liver oil, salmon, egg yolk, and fortified foods like milk and orange juice are all good sources.
VEGGIES, FRUITS, AND WHOLE GRAINS
Fruits, vegetables, and whole grains are all good sources of fiber. As part of a healthy diet, they combat inflammation and may also help manage your weight. The maintenance of a healthy weight alleviates joint stress. Further, too much bodyweight also generates and releases chemicals that promote inflammation within the body.
According to studies, losing one pound of weight reduces the load on your knee joint by four pounds. Apart from a healthy diet, regular exercise or physical activity is significant to maintain the desired weight. Therefore, do a regular physical activity that includes aerobics and strength training exercises.
FOODS TO AVOID THAT CAUSE INFLAMMATION
You might be able to decrease joint pain by limiting or avoiding the following foods.
- Fried foods like French fries
- Red meat
- Sugar and refined carbohydrates
- Processed foods
- Sweetened beverages
- Corn syrup high in fructose
- Excessive consumption of alcohol
In short, it is important to remember that each body is different. Berries, for example, are anti-inflammatory, but if they cause any discomfort, stop eating them. Moreover, you can likewise decrease your joint pain symptoms by keeping yourself away from foods and beverages that trigger irritation in the body, such as sugary soda and fried foods.
It’s really smart to talk with your primary care physician or dietician before changing your eating regimen or beginning to take supplements.