DIET FOR JOINT PAIN

 Chronic joint pain affects millions of people of people across the world every year. Thousands of patients routinely seek medical attention for joint pain, and it is one of the leading causes of disability. Severe Joint pain can limit a person's ability to perform basic functions and seriously compromise their quality of life. Joint pain in medical terms is known as arthralgia which is as common as the flu, and can be caused by a wide range of problems - such as 

• Bad posture

• Over use and misuse of joints like in case of athletes such as footballers, sprinters and tennis players.

 • Nutritional deficiencies in diet

• Osteoarthritis 

• Rheumatoid arthritis

• Certain neurological problems 

• Kidney and liver problems, just to name a few.

Luckily with strict precautions, good exercise, proper diet and supplementation joint pain can be managed. In this blog we discuss five of the best foods that you should include in your diet if you are suffering from joint pain, and also the science behind it. 

1. Oily fish

 Oily fish can reduce joint pain and morning stiffness as it contains unsaturated fats such as Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). EPA and DHA also limit the production of certain negative proteins that inhibit certain types of arthritis. The Omega-3 fatty acids present in fish also increase blood flow throughout the body during exercise, which can help reduce joint pain and swelling. It is recommended that each person should consume at least two to four weekly servings of fish like salmon and sardines. It’s hard for many people to consume such quantities hence omega-3 fish or krill oil supplement can help support joint health.

2. Walnuts and Brazil Nuts 

Like oily fish, walnuts are a rich vegetarian alternative source of omega-3 fatty acids, which reduce inflammation. Also eating walnuts regularly can lower cholesterol, relax blood vessels to lessen stress on the heart and reduce blood pressure. Also, Brazil nuts are high in selenium, which improves the quality of cartilage proteins present in our bones and joints. Snack on three or four each day and you should get all you require. Selenium also helps to boost your immunity which is very important considering the pandemic. 

3. Dark Green Leafy Vegetables 

You might be surprised but your Mom was right when she told you to eat your broccoli. Broccoli, cauliflower, and other cruciferous vegetables have shown to protect against the development of arthritis and joint pain. These also contain antioxidants like carotenoids which fight free radicals in the body and prevent the damage to our cells and tissues. Not only do free radicals damage our cells, they also have been linked to rheumatoid arthritis (RA) and inflammation. Green, leafy vegetables such as broccoli, spinach, Brussels sprouts, kale, Swiss chard and bokchoy are packed with antioxidants and vitamins A, C and K, which protect cells from free-radical damage. These foods are also high in bone preserving calcium.

4. Onions and Garlic 

Onions are a rich source of quercetin, an antioxidant that works to reduce inflammation. Red onions are particularly high in antioxidants. Garlic contains allicin, a compound that can help to alleviate symptoms of rheumatoid arthritis. Garlic also contains Diallyl Di-sulphide which is highly effective for body and can help you with a number of diseases including joint pain.

5. Bone Broth

Glucosamine, chondroitin and amino acids are well documented to help maintain healthy joints, while calcium is essential for bone density. Bone broth contains all of these. The gelatin-like substance that comes from cooking bones mimics collagen that occurs naturally in our joints, tendons and ligaments. Taken regularly as an oral supplement, it has been known to reduce joint pain and increase function for people with arthritis. So, friends these were the five best types of foods that you should include in your diet  if you are constantly suffering from joint pain.