We are getting asked more and more in clinic about what are the best foods to eat to help with joint pain and inflammation. The good news is research has proven that eating certain foods can reduce inflammation, strengthen bones and boost the immune system. Although this will not cure things like arthritis adding the following foods to you diet may well help you out of suffering as much pain and swelling.
Below are 9 top foods to try:
1. Let’s go Fishing!
Certain types of fish are jam packed with omega-3 fatty acids which fight inflammation. Fish such as salmon, tuna, mackerel and herring should all be showing up in your shopping trolley. Experts recommend 3 to 4 ounces of fish, twice a week.
2. Oil changes are not just for cars
If you are not a fan of fish, then you can get your Omega-3s from using oils. Extra-virgin olive oil is bursting with healthy fats but has the added bonus of oleocanthal which has similar properties to non-steroidal anti-inflammatory drugs. These are the drugs your GP will prescribe you and can cause other health issues such as stomach problems so why not try the natural route. Much healthier for you.
Another oil that is over looked is walnut oil this has 10 times the amount of omega-3s that olive oil has so is definitely worth a try. Use it on salads or when cooking.
3. Bag those Berries
A personal favourite of mine in my morning smoothie! The benefits of these bad boys are immense! Berries and cherries contain anthocyanins which are antioxidant compounds that fight inflammation so are helpful in those struggling with arthritis. Go enjoy the wonderful flavours and health benefits of strawberries, raspberries, blueberries and blackberries.
4. Add a splash of colour to your plate
Carrots, sweet potato, red peppers and squash get their distinctive colour from beta-carotene. This is converted in the body to vitamin A. Good for fighting inflammation. When cooking veggies remember steaming is best as it helps them keep their nutrients. If you boil them the nutrients tend to leak out on to the water and not in to you. Or like my daughter and I why not have raw carrot as a snack.
5. Calm with citrus
Citrus fruits such as oranges, grapefruits and limes are rich in vitamin C! Research has proven getting the right amount of vitamin acids helps maintain healthy joints with osteo-arthritis. This is because vitamin C has antioxidant properties which can neutralise the free radicals that lead to inflammation.
6. Add the Avocado
Avocado is a firm favourite of mine. The rich creamy texture, is part of why I love it and is because it’s jam packed with anti-inflammatory monounsaturated fat. Avos are also rich in Vitamin E, which has anti-inflammatory effects.
7. Go nutty
Nuts may be small, but they pack a punch in the face of arthritis. Eat as a snack or add to a salad or a stir fry. Nuts are rich in protein, calcium, magnesium, zinc and vitamin E which may play a role in keeping inflammation under control. Try walnuts, pine nuts, pistachios and almonds.
8. Grab the garlic
Like onions and leeks, Garlic contains diallyl disulphide which is an anti-inflammatory compound that limits pro-inflammatory cytokines. Garlic can help pain, inflammation and cartilage damage of arthritis.
Choose fresh when buying garlic as often preservatives are added to the bottled variety thus reducing some of its benefits.
9. Spice up your life
Yes “Spice Up Your Life” is a song by the Spice Girls (no pun intended and now you can tell my age) but add numerous spices in to your daily diet and they have proven to have a big effect on calming inflammation.
Turmeric & Ginger block inflammatory pathways. Chilli peppers contain natural compounds called capsaicinoids which have anti-inflammatory properties. Go easy at first with the amount of chilli spice as we all know chillies can blow the roof off.
If you or a loved one are struggling with joint aches and pains give these tips a go. Want more help to get those joints moving well again why not get in touch with us. We’ve helped hundreds of people with arthritis make better decisions about their health so they can lead active, happy lives so they can stay mobile, independent and most of all in less pain.
If you want some more tips on how to avoid knee pain click the link below where you can download a completely free report on ways to ease chronic knee pain naturally: http://www.wdcphysiotherapy.co.uk/physiotherapy/knee-pain/
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[ebs_iconheading type=”h4″ style=”glyphicon-user” icontype=”glyphicon”][/ebs_iconheading] About the Author
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About Wendy McCloud
Wendy is the founder of The South East’s Leading Specialist Private Physiotherapy Practice for People in their 40’s, 50’s and 60’s, who want to keep healthy and active.
Wendy’s background includes working as an Extended Scope Practitioner Physiotherapist working as part of Mr. Ali Al-Sabti’s Orthopaedic Consultant’s team specialising in Shoulder Pain.
Wendy has treated royalty for Shoulder pain through referrals from her close links with a top Orthopaedic Shoulder Surgeons. More recently Wendy has been the sole choice physiotherapist for all Essex based referrals from London Shoulder surgeon Mr. Matthew Sala.
Wendy worked in National Level Rugby Union for 11 years, working with players who achieved county honours and representative honours for various countries such as England, Samoa, Australia and New Zealand. Wendy resigned from her position as Head Physiotherapist at Southend RFC in June 2011 to open WDC which has become the fastest growing clinic in the South East of England.
WDC is now a large multi-therapist speciality practice in Southend-on-Sea, Essex.
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