Joint pain : how to combat it with the help of correct nutrition. We define “joint pain” as the painful sensation localized within one or more joints of the body. The pain can originate from the joint itself or even from surrounding elements such as, for example, ligaments or tendons.
It must also be said that joint pain is a symptom of various pathological and non-pathological conditions. It can in fact derive from simple fatigue, from flu, from pathologies affecting the joint itself or the bone structures or ligaments, tendons, bags or surrounding soft parts.
Joint pain does not have a precise duration and, in some cases, can resolve spontaneously. However, when the symptom does not resolve in the short term or when it is particularly serious, it is absolutely essential to consult a doctor who, depending on the underlying cause of the joint pain, will prescribe the most appropriate treatment.
To prevent joint pain (but also to combat mild ones) it is important to carry out adequate and constant physical activity. Bones and ligaments also benefit from sport. Obviously it must be done taking care of correct execution and without ever exaggerating.
It is important to combine physical activity with a targeted diet. If after choosing your workout you want to know more about the diet side, this is the article for you.
Many people experience joint stiffness and pain when they wake up. Regardless of age, everyone can suffer from it and, let’s face it, it is a symptom. However, many studies show that a correct and specific diet could be equally effective in relieving joint pain. Joint pain: how to combat it with the help of correct nutrition:
Joint pain and nutrition
It is important to focus on a balanced and varied diet. In addition to providing lipids, proteins and carbohydrates, macronutrients that are fundamental for the body’s health, a balanced diet provides all the micronutrients necessary for metabolic processes.
Joint pain: diet
It has been shown that correct nutrition can bring benefits to those suffering from joint pain. It is therefore important to follow an adequate diet for two reasons:
- Losing weight soothes pain : Being able to reach your ideal weight is not just a question of aesthetics but is important to reduce the load on the weight-bearing joints. Losing a few kilos will benefit your hips, knees and ankles quite a bit. It has been shown that overweight people who manage to lose weight can experience benefits in terms of pain reduction in just 3 months. have a significant reduction in disorders related to knee osteoarthritis in just three months.
- The production of adipokines is inhibited : Reducing adipose tissue is important precisely because it inhibits the production of adipokines, hormones with an inflammatory action released by the fat pads. Through metabolism, adipokines spread throughout the body, intensifying or causing inflammation. This is why it is important to be able to reach your ideal weight by reducing excess fat even when osteoarthritis affects the cervical spine or finger joints.
Nutrition to support treatment against arthrosis and joint pain
The beneficial effects of correct nutrition in supporting treatment against joint pain have been widely demonstrated. More specifically, it has been found that the Mediterranean diet is able to bring various benefits, in some cases even comparable to those produced by non-steroidal anti-inflammatory drugs (NSAIDs).
Joint pain: how to combat it with the help of correct nutrition
The benefits of the Mediterranean diet
The Mediterranean diet includes:
- a fair consumption of raw cereals and legumes,
- abundant use of fruit and vegetables;
- the use of unsaturated fats, in particular extra virgin olive oil and the exclusion of unsaturated fats;
- a meal accompanied by a modest amount of red wine;
- moderate consumption of fish, white meat and milk;
- a low intake of cheeses, eggs, red meats, sausages;
- only occasional consumption of sweets and sugary drinks
What to eat to combat osteoarthritis?
It is of great benefit to adopt a balanced and varied diet. A correct diet must be able to provide lipids, proteins and carbohydrates, macronutrients that are fundamental for the health of the body. But it must also provide all the micronutrients necessary for metabolic processes.
Here are some foods that can help you when you have joint pain problems
Vegetables
All vegetables are good for you and should never be missing from your food plan. In particular, cruciferous vegetables have proven to be very useful , such as the different types of cabbage, cauliflower, cabbage, broccoli, broccoli, rocket, turnips, radishes.
They are rich in vitamins, fiber and antioxidants , such as sulforaphane, a substance discovered about ten years ago in broccoli, capable of blocking an enzyme that causes pain and inflammation. The positive effects of sulforaphane on joint health (particularly those of arthritis sufferers and athletes) have been well proven.
Fish oil
Fish oil has beneficial effects on our entire body. Several studies have shown that, due to its supply of fatty acids, it works as an anti-inflammatory and is particularly useful for relieving joint pain, thus allowing the reduction of NSAID consumption. Which fish to eat?
- freshwater fish : wild salmon or trout
- sea fish : tuna, cod, sardine
Spices, aromatic herbs and green tea
Spices can also be very useful in case of joint pain, especially those that have anti-inflammatory properties.
Turmeric and ginger, for example, are spices known for their anti-inflammatory properties.
Green tea also comes to our rescue. In addition to being one of the most consumed drinks in the world, it has long been proven that it has beneficial effects on health. Thanks to polyphenols it has a discreet anti-inflammatory property.
The fibers
In a correct nutritional plan they should never be missing. The recommended dose is at least 30 g of fiber, divided exactly into half insoluble and the other half soluble.
Insoluble fibers are found predominantly in cereals and legumes. They are able to bind water and toxins, increase the weight of the stool and, by softening it, facilitate its expulsion.
Soluble fibers are instead present in fruit and vegetables and constitute the nourishment of the microbiome (intestinal flora). They support the health and defenses of the intestinal environment.
To reach the daily amount of 30 g of fiber, for example, you need to consume 50 g of oat flakes, 150 g of berries, 180 g of potatoes, 150 g of carrots and 75 g of whole meal bread.
Must not miss:
- Vitamin E and vitamin C , as well as other antioxidants, are useful for protecting joints from oxidative stress (free radicals).
- Group B vitamins They are useful for improving joint motility, muscle strength and decreasing tiredness and fatigue.
- Omega 3 : essential fatty acids with a powerful anti-inflammatory and regenerating action on the nervous system and nerves
- Mineral salts involved in bone metabolism such as calcium, boron and magnesium, to preserve the bone and joint system. Zinc and selenium, on the other hand, have strong antioxidant power.
Source: https://healthcust.com/
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