7 Foods that are beneficial to healthy joints & muscles
Exercising, eating a well-balanced diet, and generally taking care of yourself are all keys in keeping your joints moving freely. Here are seven foods to include in your diet that are beneficial to joints and muscles.
Cherries
Cherries get their crimson color from natural plant chemicals called anthocyanins. Several studies have shown that fresh cherries and tart cherry juice may curb inflammation. A few studies have also linked fresh cherries to fewer flare-ups of gout. Other foods to try: It’s the color that counts. Other richly colored fruits (such as blueberries, blackberries, and pomegranates) could also deliver similar effects.
Red Peppers
Red peppers are brimming with vitamin C. Vitamin C helps your body make collagen, which is part of your cartilage, tendons, and ligaments that cushion your joints and hold them together. Other foods to try: Citrus fruits (such as grapefruit and oranges), tomatoes, and pineapple.
Canned Salmon
Salmon might not be the first food you think of for stronger bones, but canned salmon with bones in particular is a good one to consider. It's got calcium and vitamin D to help keep your bones strong. Salmon is also loaded with omega-3s, which help curb inflammation. It is recommended to make salmon patties from canned salmon. Other foods to try: Low- or no-fat plain yogurt or milk, which are both high in calcium and vitamin D. Try other naturally oily fish, such as trout or sardines, for their omega-3s.
Oatmeal
Whole grains like oatmeal are linked to lower levels of inflammation. Refined grains, such as white flour, have the opposite effect. While exercise helps strengthen bones and muscles, it also puts a strain on joints. As a sports nutritionist, eating for exercise is not just about fueling activity, but also eating for recovery and healing. “ Other foods to try: Quinoa, brown rice, and barley.
Turmeric
Turmeric is a staple in Indian food. It's rich in a chemical called curcumin. One study found that a curcumin extract worked as well as ibuprofen at easing knee aches and pains. If you’re not used to using turmeric directly, use curry powder; turmeric is what gives the characteristic orange color. Other foods to try: Cinnamon and ginger are two other spices that have some anti-inflammatory properties.
Walnuts
Walnuts are high in several nutrients that counter inflammation, including omega-3 fatty acids. Keep in mind that while walnuts and other nuts are good for you, they're also very high in calories; so, limit yourself to a handful a day. Other foods to try: Flaxseeds and canola oil both deliver the omega-3s found in walnuts.
Kale
Kale and other dark, leafy greens are rich in nutrients that are linked to joint health, including the antioxidants beta-carotene and vitamin C. Some, including kale and collard greens, are also an excellent source of calcium, which helps keep your bones strong. Other foods to try: broccoli, bok choy, and collard greens. Eating an anti-inflammatory diet will help your joints, go toward more natural, closer to the earth, and less-processed foods, while avoiding fried and processed foods, trans fats, and charred meat,” which increase inflammation.
Here are a number of easy changes you can make to your diet and lifestyle to help keep your muscles and joints moving comfortably.
Sardines, leafy green vegetables, oats, kidney beans, pumpkin and sunflower seeds, and dried fruits such as figs: Magnesium-rich foods like these foster better calcium absorption. Leafy green vegetables also contain potassium, which reduces acidity in the body.
Pineapple, papaya, mango and guava: They contain digestive enzymes that help reduce acidity in the body.
Oily fishes such as herring, mackerel, salmon and tuna, or take fish oil supplements: They contain oils that suppress inflammation by reducing enzymes that damage cartilage, and by preventing the production of inflammatory chemicals.
Foods to cut back on are as followed:
Dairy products: These are problematic because they are high in fat and calcium. Calcium builds up in tissues and around joints, creating more painful inflammation and contributing to stiffness. Instead, get your calcium from sources that also contain plenty of magnesium, a mineral we need in order to absorb calcium.
Red meats and eggs: They create too much acid in the body.
Citrus fruits such as oranges, grapefruit, lemons and tangerines: They are too acidic
Processed foods, White flour, White rice, White sugar, Cold cuts: These contribute to the build-up of acid in the body, which worsens symptoms. Some people find that avoiding wheat altogether makes them feel better. Processed foods tend to contain large quantities of sugar and salt, both of which may make arthritis symptoms worse.
Tea: Limit your tea intake to a maximum of two cups a day, especially if you’re frequently tired, as tea can promote fatigue.
Foods to avoid for healthy joints and muscles:
Potatoes, Tomatoes, Peppers, Eggplant: The alkaloids they contain seem to inhibit collagen repair in joints, thereby causing inflammation.
Tobacco products: This plant is nothing but harmful to your body.
Coffee: Coffee can promote fatigue. Drink much more water or replace your coffee with Bambu coffee substitute.
While some foods may help fight inflammation in the joints and muscles, studies have found that others can exacerbate inflammation, causing pain in the knees, back and other parts of the body. Compounds found in certain foods can trigger the body to produce chemicals that cause inflammation as well as other health issues such as heart disease, diabetes and obesity.
To help decrease joint and muscle pain and inflammation, try eliminating these foods from your diet or consume them in moderation:
Sugar
Unfortunately, sugar is on top of the list of foods that may increase muscle and joint inflammation. Numerous studies suggest that processed sugars release proinflammatory substances in the body, causing further inflammation in the joints. Therefore, reduce your sugar intake, and do some research on non-sugar sweeteners that may be right for you.
Omega-6 fatty acids
Although omega-6 fatty acids are necessary for normal body growth and development, it is important to avoid over-consumption. You should maintain a healthy balance of fatty acids in your diet, as they can cause the body to produce pro-inflammatory substances. Omega-6 fatty acids are found in the following oils:
• Safflower
• Corn
• Grapeseed
• Peanut
• Soy
• Vegetable Omega-6 fatty acids are also a component of mayonnaise and salad dressings. Fried foods and many snack foods have a large concentration of this type of fatty acid as well.
Gluten
Millions of people in the United States are sensitive to gluten, the proteins found in grains such as wheat, rye and barley. Gluten is proven to be pro-inflammatory in the small intestines, and research indicts that it can affect other organs and tissues – including the joints. Many people suffering from joint pain and inflammation have made the decision to go gluten-free and have experienced positive results.
Excessive alcohol
Diets that consist of alcohol in moderation are best for everyone. When trying to ease joint pain, limit your alcohol intake. Studies show that alcohol consumption contributes to systemic inflammation by disrupting normal gut functions, and sustained inflammation can extend to organs and tissue outside the gut.
Saturated fats
A diet high in saturated fats will not only increase inflammation but also increase your risk for heart disease. According to the National Cancer Institute, cheese and pizza are the top two sources of saturated fats consumed in the U.S. Grain-based desserts, meat products, pasta and full-fat dairy foods are also high in saturated fat and should be consumed in moderation.
Foods that help reduce inflammation
It may seem as if all of your favorite foods are on the “do not eat” list as it relates to joint and muscle pain. However, there are actually a variety of nutritious and delicious foods that can help reduce inflammation. A Mediterranean diet offers an excellent guideline, including these foods:
• Vegetables
• Fruit
• Potatoes, sweet potatoes, turnips and yams
• High-fat fruits such as avocados and olives
• Olive oil and coconut oil and other healthy fats
• Whole grains
• Salmon, sardines, herring, mackerel, anchovies and other fatty fish
• Almonds and other nuts
• Poultry
• Bell peppers and chili peppers
• Dark chocolate
• Legumes such as beans, peas, lentils, pulses, peanuts and chickpeas
• Spices such as turmeric, ginger and cinnamon
• Green tea Sticking to a diet consisting of these foods will not only help combat inflammation and pain but also help you maintain a healthy weight and reduce risk for many diseases.
Inflammation and pain management through a well-balanced diet is an important step you can take for your overall health – and that includes your muscles and joints. Consuming an array of nutrient-dense foods while avoiding or minimizing sugar, certain fats, gluten and alcohol may help to reduce joint pain.
Sources:
www.WebMD.com
www.Caryorthopaedics.com
www.avogel.com