Diet plays a major role in our well-being and impacts our health in ways you might never have imagined. What we eat feeds into the health of our skin, brain, bones, blood, and immune system, to name just a few. And if you suffer from osteoarthritis or have problems with your joints, your diet may be affecting your condition more than you realise. Here are six small changes you can make to keep your joints healthy for as long as possible.
1. Eat more wholefoods
Processed foods such as fast foods, biscuits and cakes tend to be high in trans fats. These artificial fats can trigger inflammation in the body. They’re also high in proteins called cytokines, which play a big role in the body’s inflammatory response. Eating more wholefoods instead, including fresh fruit and vegetables, whole grains, nuts, and beans, can make all the difference.
2. Go a bit nutty
Nuts are a delicious snack and full of great nutrients. Almonds, in particular, contain lots of vitamin E, which some studies have shown can reduce the pain and symptoms of osteoarthritis. Arthritis Research UK outlines a few of them here.
3. Sacrifice that steak
It’s not yet clear exactly why red meat can worsen inflammatory arthritis, but studies, such as this one detailed by CBS, have found a clear link between the two. Opting for white meat or fish instead, or trying the vegetarian option, can be a better bet for the health of your joints.
4. Switch to soy
Protein plays a vital role in building and repairing the body’s tissues. It’s key for the health of your skin, blood, muscles, and bones. If you’re searching for a good source of protein to replace meat, look no further than soy. Soy is brim-full of isoflavones (a compound found in plant foods), which can have antioxidant and anti-inflammatory action.
5. Dish up the fish
Fish is another great source of protein. Oily fish such as salmon and mackerel is also high in omega-3 fatty acids, which can interfere with inflammation-causing chemicals. They also provide a generous dose of vitamin D, which the Journal of Clinical Rheumatology says may benefit those with rheumatoid arthritis.
6. Get fruity
The vitamin C found in citrus fruit has great antioxidant properties. A glass of orange juice can help to fight free radicals (molecules produced in cells that can cause tissue damage). Too much or too little vitamin C, though, might have a negative effect. The Arthritis Foundation highlights the importance of getting just the right amount.
Diet, of course, is only part of the picture. Some of us might find joint pain and problems persist despite a change in what we eat. Others might suffer a knee injury, or condition such as tendonitis, on which diet will have little impact. That’s when specialist medical care, such as that offered at Highgate Private Hospital, can provide solutions. Their consultants are experts in knee pain and knee injuries causes, and can assess your condition and provide tailored and top-class treatment.