How can diet help to reduce joint pains?

The hectic lifestyle has introduced many health problems. One of the common problems encountered by people due to their sedentary lifestyle is that of joint pains. Old age can also lead to weakness in joints and ultimately joint pains. The joint pains might result in arthritis in extreme cases. Certain lifestyle changes and specific changes in the diet can help a person get relief from joint pains. Experts advise that a daily dose of calcium in any form of milk, milk products, and yoghurt will definitely help apart from few exercises for body joint strengthening.
Many foods contain anti-inflammatory and pain relief properties which is a boon for the joints. Some of the foods recommended for joint pains are:
Relief from joint pains- Diet chart

Fish

Fish is known as the best remedy for joint pains. Especially, salmon which is a fatty fish with loads of omega-3 fatty acids can work best for the joints in the body. The presence of Omega-3 fatty acid, vitamin E and vitamin D in fish has anti-inflammatory properties which help in reducing the stiffness in joints. Vitamin D can help in reducing swelling and tenderness in the body. Vegetarians can opt for cod liver pills to get relief from the joint pain.

Citrus fruits

Vitamin C is best with all kinds of resistance boosting and immunity providing properties. They also have an additional benefit of prevention of bone degeneration and helping in strengthening of joints in the body. Oranges have the maximum amount of Vitamin C in them which is followed by our favourite fruits like grapes, strawberries and green peppers. Experts suggest that consumption of juices of the citrus fruits provide 35% additional Vitamin C than consumption of fruits.

Green leafy vegetables

Green leafy vegetables are a miraculous remedy for every kind of ailment in the body. They have loads of fibre which help in the flexible movement of the body. Apart from this, they also contain anti-oxidants which have the power to relieve any kind of joint pain. Spinach is said to the best source of anti-oxidants for the joint pains. Studies have revealed that regular consumption of green leafy vegetables improves the iron content in the body and provides the body with necessary stamina to improve the joint strength.

Onions

Onions contain high amounts of quercetin which is flavonoid and has high anti-inflammatory properties that can help preventing and reducing joint pains in the body. Addition of onion to salads, soups and stews can help in reducing joint pain.

Fruits like apple, cherries, red grapes, strawberries, raspberries

All fruits like apple, cherries, red grapes, strawberries, raspberries, blackberries contain a phytonutrient called anthocyanins which have very high amounts of anti-inflammatory and anti-oxidant properties. A study conducted in 3006 revealed that anthocyanins helps in relieving pains in the body by neutralising free radicals in the body that contribute to inflammation and also by blocking enzymes that contribute to tissue inflammation.

Green tea

Green tea known as a super food has been known to prevent arthritis in the long run. It contains a compound called EGCG which can stop the production of molecules which have the power to damage the bones and cartilage in the body.

Ginger

Ginger has been recommended by many physicians as a natural remedy to relieve stomach disorders. However, this food item also has gingerol, a polyphenol which in turn prevent generation of COX3 enzymes and help to reduce inflammation in the joints of the body. This herb can provide stamina to the knees and joints of the body to drastically improve the stamina.

Turmeric

Turmeric contains curcumin which helps in reducing COX2 enzyme in the human body and thus, helps in prevention of inflammation and reduction of joint pains in the body. One can try turmeric with milk at nights to help in getting relief from joint pains.

Olive oil

A food items which can provide a long term relief from joint pains is the olive oil. It is a pain buster and has anti-inflammatory properties. Use of high quality olive in uncooked foods provides the most beneficial effects to the body to maintain the strength of the joints. Experts suggest that purchase of good quality virgin olive oil can have low acidity levels and one with strong colour and strong flavour are good for the health of the joints in the body.

Almonds

Almonds are rich in vitamin E which coat the outer membrane of cells and protect it from harmful free radicals. Studies have revealed that arthritis is caused by oxidative stress caused by free radicals in the body. Consumption of adequate amount of almonds every day can help in neutralising the free radicals in the body and prevent joint pains from occurring or aggravating.

Brazil nuts

Brazil nuts are an incredible source of selenium and other very important minerals necessary for the body like calcium, manganese, iron, zinc and copper. The selenium actually plays an important in relieving joint pains from the body. 4 brazil nuts consumed every day can work wonders to reduce joint pains.

Foods to avoid

All kinds of refined foods like white breads, pastas, deep fried foods etc. should be avoided to the maximum possible extent. These foods can impact the joint pain by increasing them and also degenerate the bone and joint strength over a long period of time. Hence, people with joint pains should try to avoid these foods.

Conclusion

Joint pains, knee pains and back pains all have remedies in the diets we follow. Our simple day to day food items contain magical properties. Awareness of the health benefits of the food items we consume and consumption is proper quantities can work wonders in our body.