“Mostly it’s just healthy eating, with a lot of fruits and vegetables, whole grains, nuts and seeds,” says registered dietitian Ruth Frechman, spokesperson for the Academy of Nutrition and Dietetics.
Fruits, veggies and whole grains are natural inflammation fighters that can also help control your weight. “It’s important to stay at a healthy weight to ease up some of the stress on the joints,” Frechman adds.
For every 1 pound of weight you lose, you reduce the load on your knee joint by 4 pounds.
Foods to Ease Joint Pain
Remember, there’s no magic food,” stresses Frechman. But growing evidence suggests that following a healthy diet and adding in specific foods and spices could help fight inflammation and joint pain.
Broccoli, Brussels sprouts and cabbage. These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis, according to a 2013 study involving mice. Admittedly, it’s an early study. But veggies are always a healthy choice. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry.
EHA & DPA. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding mackerel or trout into your nutrition. Steer clear of Fish Oil supplements, however, as no matter how "clean" can be tainted with mercury. An alternative is algae-derived OR Krill Oil.
Garlic. Garlic is a member of the allium family—which also includes onions and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases—including arthritis.
Tart cherries. Some people with arthritis have found relief from products made from tart cherries. The ingredient in cherries that helps with joint symptoms is the same one that gives this fruit its red color—anthocyanin. A 2013 study published in Osteoarthritis and Cartilage found that subjects who drank tart cherry juice had improvements in the pain and stiffness of Osteo Arthritis
Turmeric. One of the best-researched inflammation fighters isn’t a food at all, but a spice. Turmeric contains a compound called curcumin. A 2012 review published in the International Journal of Molecular Sciences said that “curcumin could be beneficial in the management of chronic inflammatory-related joint disease,” but authors warned that there is a considerable lack of data regarding side effects and safety.
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Vitamin C. Antioxidants in vitamin C may slow the progression of OA, research finds. A 2011 study from the University of South Florida reported that people who took vitamin C supplements were 11 percent less likely to develop knee OA than those who didn’t take the supplements. You can get vitamin C from strawberries, kiwi, pineapple, or cantaloupe. However, Frechman warns against taking supplements with much higher doses than 65 to 85 milligrams, because in large doses vitamin C can increase the risk of kidney stones.
We believe that along with a healthy diet, anyone can achieve a pain free existence. For that extra push, supplementation may play a very big part in the total relief that you're seeking.
When looking for a supplement product to help with your joint pain and stiffness, be sure to look at the three major players: Turmeric, Glucosamine & Chondroitin. Those are the "holy trinity" of joint pain relief, with many years and solid scientific evidence to their use and effectiveness.
You don't have to live life in pain.
1. Eat well.
2. Supplement well.
3. Live well!
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