According to a CDC study in 2018, nearly 50% of older adults who are 65 or older have arthritis, a common joint disease causing the inflammation of one’s joints. Many do not know, however, that preventing and improving your joint health can be targeted through your dietary choices. Maintaining adequate nutrition for joint health in your diet involves choosing foods that reduce inflammation, strengthen connective tissue, and maintain the density of your bones. Here are five of the most nutritional food types to strengthen your joint health.
Whole Grains
Consuming refined carbohydrates like white bread and pasta can trigger your body’s inflammatory response, while foods high in whole grains do the opposite. To reduce inflammation in your body, try substituting the usual white rice or white bread you’d go for, with brown rice or wholewheat bread. Other whole grain options to try include whole-wheat biscuits, oats, or even whole grain breakfast cereals which pair well with fruit toppings.
Seeds and Nuts
If you’re ever relaxing by the pool or playing a round of board games with your retirement community friends, you might find yourself in the mood for snacking. Instead of reaching for chips or sugary candy bars, try snacking on an assortment of seeds and nuts instead. Many varieties such as walnuts and almonds are packed with Omega-3 fatty acids that have anti-inflammatory properties to protect your connective tissue and joints. Flax seeds and chia seeds can also be used in baking, which will enhance the healing effect on your joints. As a bonus, these seeds are also known to be a good source of fiber!
Fruit
Fruits are known to be nature’s antioxidants for our bodies that can help alleviate joint pain. Fruits that are rich in color have nutrients like anthocyanins and lycopene which limit the inflammatory response, while citrus fruits are a great source of vitamin C which also prevents inflammation. Blueberries, blackberries, pineapples, and oranges are just some of the fruits you can consume more to strengthen your joint health.
Cruciferous and Root Vegetables
Cruciferous vegetables like broccoli, cauliflower, or kale are nutrient-dense and have been found to block certain enzymes that cause the swelling of joints. Root vegetables, on the other hand, such as ginger, turmeric, and garlic help reduce inflammation and treat symptoms of joint pain.
Coldwater Fish
Many studies have found that the Mediterranean diet has multiple health benefits, some of which include those attributed to Nonsteroidal anti-inflammatory drugs (NSAIDs). As such, try incorporating more natural oil sources like salmon, sardines, or tuna into your diet. If not, take fish oil supplements, as it’s been found that one-to-three grams of fish oil each day can help reduce the intensity of joint symptoms like morning stiffness, tenderness, swelling, and discomfort.
Crafting a daily meal plan best suited to treat your bodily symptoms like joint pains is no easy feat, which is why sometimes, it’s better to utilize a dining program in retirement communities where personalized meals are provided. That way, you can be at ease and focus on maintaining your fitness to improve your joint condition over time!
