Eat for healthy joints!

jointYour everyday routine can have a big impact on the health and longevity of your joints. For example, choosing foods that build bone density, strengthen connective tissue and reduce inflammation can help you prevent injuries and preserve your joints for a long, active life.

What should we be eating or drinking to help promote healthy joints?  Here are five of my favourites:-

Green Tea

Green tea has been used medicinally for centuries. Made from unfermented tea leaves, it’s a rich source of polyphenols. These plant compounds are powerful antioxidants. They fight free radicals, which are compounds that can damage your cells. It may also help to boost your concentration and mood.

It is thought polyphenols have strong anti-inflammatory properties. Green tea is a particularly good source of epigallocatechin 3-gallate (EGCG). This is a type of polyphenol with particularly potent antioxidant effects.  It is thought that it may limit the production of certain molecules in your immune system that can trigger inflammation and joint pain.  EGCG may help protect your cartilage and bones,  whilst more research is needed, these findings are promising.

Fish Oils

The beneficial effects of fish oils are attributed to their omega-3 fatty acid content. Studies of fish oil consumption show that it has anti-inflammatory benefits and is particularly helpful for joint pain..

Cold-water fish are a terrific source of Omega-3s fatty acids, which are essential nutrients for human health. These important nutrients are also sometimes referred to as polyunsaturated fatty acids. Not only are they proven to reduce inflammatory proteins in the body, but they also improve brain function and lower risk of heart disease, diabetes and other illnesses.

Omega-3 can be found in cold-water fish such as tuna, salmon, trout, halibut and sardines. Vegan and vegetarian sources include flax seed, chia seeds and organic soybeans.

Colourful Fruits

Fruits sometimes get a bad rap because of their high sugar content, but many are excellent antioxidants. Just like with vegetables, certain fruits are more effective than others in reducing inflammation in the body.

I am very partial to blueberries, which are high in anthocyanins – one of the most powerful flavonoids . These help “turn off” inflammatory responses in the body.

Apples are another fiber-rich, anti-inflammatory fruit, and they deliver added benefits for gut health.

Pineapple is another great fruit mainly for its bromelain content, a nutrient that has shown to reduce joint pain caused by osteoarthritis and rheumatoid arthritis. However, most of the bromelain is found in the stem and core of the pineapple, so blend the core into a smoothie to get the maximum benefit.

And finally, tomatoes (yes, they’re a fruit). Tomatoes contain the powerful antioxidant, lycopene. Cooked tomatoes are even more lycopene-rich than uncooked ones. Be sure to consume the skin to get the greatest benefit.

Bone Broth

Bone broth is made by boiling down animal bones and connective tissue. This nutrient-dense stock is used for soups, sauces, and health drinks.

Glucosamine, chondroitin and amino acids are well documented to help maintain healthy joints, while calcium is essential for bone density. Bone broth contains all of these. The gelatin-like substance that comes from cooking bones mimics collagen that occurs naturally in our joints, tendons and ligaments. Whether or not bone broth can actually stimulate regrowth of cartilage is a fiercely debated topic in the medical field, but taken regularly as an oral supplement, it has been known to reduce joint pain and increase function for people with arthritis.

Garlic and Root Vegetables

Garlic, onions, ginger and turmeric all have anti-inflammatory properties. Various studies have shown that these pungent root vegetables can be useful in treating symptoms of arthritis and other joint pain. Incorporate these vegetables into meals for added flavor.

If you would like some further information or would like to speak to a member of our team please call us on: Hitchin 01462 420077 or Luton 01582 579687, alternatively e-mail us at: hitchin@healesclinics.com or luton@healesclinics.com


Peter Heale Chiropractor in Hitchin and LutonFrom the team at Heale's Chiropractic Clinics
Over 30 years of helping people in Hitchin and Luton and the surrounding areas of Hertfordshire and Bedfordshire

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