Joints are nature?s hinges. They let us bend, twist, and move in all the intricate ways that make our lives enjoyable, like rock climbing and dancing. Unfortunately, when joints are damaged due to illness or injury, each movement is filled with pain.
The discomfort and restriction of joints can be caused by many things, including strains, sprains, osteoarthritis, rheumatoid arthritis, bursitis, gout, and other injuries. Joint pain is a hidden epidemic, affecting one third of all adults, and the immobility and aches only get worse as we age.
Fortunately, there are a few things we can do to keep joint pain, inflammation, and arthritis at bay. Our weight and activity levels play large roles in our joint health. If we are overweight, that extra baggage compresses joints with each movement and can do heavy damage to cartilage and our ability to keep joints lubricated. Work on losing any extra pounds if you want to have healthier joints.
When movement results in pain, it is easy to let that keep you from being active, but that decision will only make things worse. Those who are even moderately active have better joints than those who are less active. Joints require movement to be healthy. Disuse causes the joints to stiffen and the tissues attached to them to weaken. That means muscles, tendons, and ligaments deteriorate as we fail to use them.? Low impact exercise is a good way to keep our joints moving, strong, and well maintained. Focus on exercises like walking, cycling, swimming, and yoga to ease joint pain.
Get some sun. A few minutes of sunlight a day will supply you with all the vitamin D you need. Vitamin D lowers the risk of developing arthritis and many other diseases including obesity, diabetes, and cancer. Staying hydrated is another way to reduce the risk of injury and keep joints well lubricated. Drink plenty of clean water and eat fresh fruits. There are also many foods that can ease pain, reduce inflammation, and increase your mobility.
Garlic, Leeks, and Onions ? These are all related and contain a powerful sulfur compound that fights inflammation and pain. Using them flavors food, leading us to use less sodium. High levels of sodium intake have been linked to arthritis.
Apples ? Apples contain quercetin, which helps build collagen, a main component of cartilage.
Almonds ? These nuts are rich in omega 3 fatty acids, vitamin E, and manganese. Omega 3 reduces inflammation. Vitamin E is an antioxidant that protects the body from damage. Manganese helps glucosamine work quicker and more effectively as it repairs joints.
Chia ? The seeds of this quick growing plant are excellent sources of omega 3 fatty acids and essential amino acids the body needs to repair muscle, ligaments, tendons, and cartilage.
Pineapple ? Bromelain, an enzyme found in pineapple, has anti-inflammatory effects and reduces pain. It is great for sprains, bruises, and cuts too.
Papaya ? This fruit is rich in vitamin C, vitamin A, and enzymes similar to pineapple. Vitamin C reduces the likelihood of developing arthritis and vitamin A acts as another antioxidant to reduce damage.
Extra Virgin Olive Oil ? The first pressings of the olive fruit are the richest in antioxidants and omega 3 fatty acids to reduce inflammation and pain.
Red Bell Pepper ? All peppers are rich in vitamin C, but the red bell is one of the best. It also contains plenty of vitamins A and K along with phytonutrients that act as antioxidants. Vitamin C is known to reduce pain.
Bananas ? These fiber-rich fruits are great for weight loss, leaving you feeling fuller longer. They are also a great source of potassium. Potassium has been linked to joint health and deficiencies can result in arthritis.
Avocado ? This mild fruit is often added to savory foods or used in guacamole, but is also full of powerful antioxidants and anti-inflammatories.
Turmeric ? This spice, commonly used in curry, has a secret. Curcumin, the component that gives this spice its bright yellow color, is a potent anti-inflammatory that is being studied in its ability to combat heart disease, arthritis, and cancer.
Ginger ? Ginger is related to turmeric and carries many of the same anti-inflammatory and pain fighting properties.
Kale ? These greens are rich in vitamin C and manganese for pain management and tissue repair. They also contain copper which helps build collagen for cartilage and ligaments.
Most fruits and leafy greens will help ease joint pain. They supply water to keep joints and muscles hydrated. They are full of antioxidants and anti-inflammatories. Most of the benefits of these plant foods are only available when we eat them raw. This keeps the antioxidants and enzymes intact so our bodies can put them to use.
There are also many things you should avoid to keep those joints in tip-top shape. Keep an eye out for foods that will slow you down and limit your movement.
Red Meat ? Too much protein is actually bad for you and can deal damage to joints. Stick to plant-foods as much as possible for your protein intake.
Dairy ? Dairy is a known allergen that causes inflammation and arthritis symptoms. Many people have cured arthritis by simply cutting dairy from their diet.
Caffeine ? This stimulating ingredient dehydrates you and pulls minerals from the body. It has also been linked to joint pain.
Saturated Fats ? These fats are typically found in animal products and contribute to weight gain, putting additional stress on joints. They also cause inflammation and contribute to heart disease.
Trans Fats ? These processed vegetable fats are just as damaging as saturated fats, they cause weight gain and carry free radicals that damage the body. They have been linked to cancer, diabetes, and heart disease.
Soy ? Another allergen, soy can cause inflammation and other problems. Chia seeds and hempseed are better sources of quality protein.
Processed Foods ? In general, processed foods are full of high levels of sodium, sugar, trans or saturated fats, and cell-damaging free radicals. Prolonged use of processed foods increases the sensitivity of the body to the allergens and chemicals inside them which results in auto-immune responses and inflammation.?
Learn more about?Charlie Pulsipher
Source: http://www.sunwarrior.com/news/foods-for-joint-health/
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