Diet And Joints: What Is Recommended And What Is Not

Good joint nutrition is essential to prevent or improve certain joint diseases.

Good joint nutrition is essential for good physical health. The joints are useful throughout our life and are exposed to difficult daily work. If they are not properly maintained, they can be seriously damaged over time.

Joints are the points in the body where two bones meet, allowing their mobility. They are therefore made up of bone and cartilage. These structures can easily be damaged.

Aging and physical activity greatly increase the risk of this type of injury. However, with proper nutrition of the joints, it is possible to protect and care for them.

Rheumatoid arthritis is a joint disease that is very common in the general population. This pathology is caused by the wear and tear of hyaline cartilage, a very specialized structure that covers the bony surface of the joints. Nowadays, there are only partial treatments for this pathology.

Dietary recommendations to take care of the joints

The British Arthritis Foundation has compiled a list of foods that are good and bad for the joints. In this sense and according to the scientific literature, here are some of the best foods to include in a healthy diet:

Turmeric

Turmeric is a good ally in cases of various rheumatisms, such as arthritis and osteoarthritis. In addition, unlike other anti-inflammatory drugs, it does not cause damage to the gastric mucous membranes.

It is also credited with a great ability to reduce histamine in inflammatory processes. Turmeric also stimulates the activity of two enzymes, glutathione transferase and glutathione peroxidase. These enzymes are responsible for regulating the body’s response to an inflammatory process, thereby facilitating the elimination of waste.

Olive oil

Olive oil and other foods rich in omega-3 fatty acids are able to reduce chronic inflammation associated with different types of joint diseases and disorders. It is therefore important to include this nutrient in a common diet.

Ginger

This natural remedy has been used for many years to treat nausea, migraines, or even high blood pressure. However, in recent years, some reviews have reported different results on its benefits for osteoarthritis.

However, a study published in the Jounal of Medicine Food supports the beneficial role of ginger by including it in a diet designed for the joints.

Vitamin D

Although there is no definitive cure for rheumatoid arthritis, the science is advancing. Recently, a comparative and randomized clinical study was carried out on the effect of vitamin D on various parameters of osteoarthritis or gonarthrosis of the knee.

The authors investigated whether administration of this vitamin could improve pain, joint function and changes in biochemical markers in 107 patients with knee osteoarthritis and hypovitaminosis D.

After a year of follow-up, they observed that people who received vitamin D had improvement in pain and function and that the level of this vitamin in the blood was normalized. Therefore, in a correct diet for the joints, vitamin D cannot be lacking.

Other foods to include in a joint diet

In addition to the above, there are many other foods that can strengthen these structures. Here is a non-exhaustive list :

• Raspberries and blackberries
• Magnesium supplements
• Broccoli, cauliflower and other vegetables
• Oranges

Food bans to take care of the joints

Just as there are a number of nutrients that can improve joint condition, there are others that can make it worse. These foods include seafood and red meat. Both food groups can promote the onset of gout.

Gout is a disease that appears due to the buildup of uric acid in the blood. It forms crystals which are painfully deposited in the joints.  It is therefore not recommended to consume more than 17 grams of lean meat, chicken or fish per day. The remaining proteins must be accompanied by legumes.

Foods to avoid include sunflower oil and soybean oil. These oils have a high content of omega-6 fatty acids, which induce an increase in inflammation. In addition, you have to be careful with industrial products.

Finally, it should be mentioned that some studies suggest that sugar can cause increased inflammation. While it provides a quick energy boost, it doesn’t last long and can be a burden for people with arthritis.

Conclusion

If you want to take care of the health of your joints, it is important to lead a healthy lifestyle. For that, one should not exaggerate in terms of efforts. But it is also necessary to adopt a diet rich in vegetables, omega 3 fatty acids and vitamin D, among other nutrients.