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Nutrition to Help Keep your Joints Happy

November 11th, 2011 Posted in Diabetes, Eating healthy, Exercise, News, Nutrition, post weight loss surgery tips, Post WLS tips, Research

Unhappy knee            Unhappy joints inflamed with arthritis are the one of the causes of reduced physical activity and the main cause of disability in more than 46 million adults over the age of 55, according to the Arthritis Foundation.  The causes of arthritis can involve factors from obesity, diabetes, abnormal development during development, autoimmune diseases attacking the joints, and simply aging however there are far fewer lines of defense for lessening the effects of the painful condition. 

            Currently the first line of defense for arthritis is medication but research is emerging linking the effects of diet on joint health.  These diet and lifestyle changes may help soothe arthritis symptoms:

 

          Fruit and veggeis.  The “anti-inflammatory” properties of plant foods can ease the pain and swelling of osteoarthritis (OA).  Cruciferous vegetables like broccoli, cauliflower, and kale, along with alliums such as garlic, onions, and leeks appear to be the most helpful.

          Ginger. Ginger has been a topical remedy for alleviating arthritis symptoms for thousands of years in China and now including ginger in the diet has proven helpful for managing OA in some studies. 

          Green tea. Potent plant compounds in green tea leaves have an anti-inflammatory and antioxidant effect that may help reduce oxidative damage in joints.

          Mediterranean diet.

          Omega-3 fats. Fish oils, more importantly the omega-3 fatty acids EPA and DHA have shown an anti-inflammatory effect on joints, according to dozens of clinical trials.

          Food allergies.  Work with your healthcare provider to monitor any symptoms that may be related to your diet. 

          Move more. Nothing helps keep your joints healthy and happy like physical activity.  Get at least 150 minutes of walking, running, biking, dancing, and strength training each week. 

 

Source: “Healthy Nutrition for Flexible Joints” Environmental Nutrition Newsletter, July 2011 Volume 34 Number 7.

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