Food Choices for Healthy Joints

Exercise is not the only way to succeed in healthy joints.  A healthy diet can also help immensely.  Key foods can help in the reduction in inflammation response, joint pain, and slow the process of aging.  Dr. Liz Applegate from Runner’s World states that the joints withstand a lot of force from the body and the environment.  Every joint contains synovial fluid which cushion and gives nutrients to the cartilage.  It allows the bones to pass across each other without inferring by grinding.  The condition of cartilage depends upon one’s diet, age, and genetics.  Poor cartilage conditions can cause the cells to break down that will lead to clogging of the synovial fluid and bring on an inflammatory response which will result in pain (Runner’s World, 2014).

In Italy the University of Catania researchers found that extra-virgin olive oil added to diet of rats which suffered from joint injuries lubricated the protein in the synovial fluid.  It then would protect the cartilage.  The research lasted for eight weeks and compared rats with normal diets to that of rats included extra-virgin olive oil into their diets.  Adding extra-virgin olive oil to one’s diet can be accomplished through salad dressings, sautéed vegetable, or even adding it to pasta to prevent the noodles from sticking to one another (Runner’s World, 2014).

Everyone knows what happens when peeling an orange: even though the rind is peeled off, there still remains a sort of fuzzy, white layer underneath.  Shockingly, that layer of the orange is an albedo layer.  It contains bioflavonoid in the citrus called nobiletin, and it is known to reduce in the inflammatory response (Runner’s World, 2014).  When eating an orange, keep the layer on as much as possible to absorb the nutrients, or try adding orange zest to foods to add a citric taste.

Perhaps the most well-known healthy joint food is our fish friend, the salmon.  Salmon and many other fish contain the fats known as Omega-3.  Studies have shown that Omega-3 triggers reactions that lead to reducing inflammation, especially for those who suffer from arthritis.  If some people are not big fans of fish, fish-oil supplements would work the same way.  They can actually decrease the frequent use of NSAIDS like ibuprofen to heal reduction of swelling (Runner’s World, 2014).

Some people begin that process of establishing a healthier diet and are unsatisfied with the results.  This may be because the body has to learn how to benefit from the new foods the person has decided to incorporation into their diet. Most of these studies were between six to eight weeks before results will announced. People should analyze their body’s progress after allowing the body to response to the new nutrients.

Reference

Applegate, L. (2014, Aug. 20). Joint Food. Retrieved February 22, 2016, from www.Runnerworld.com/nutrition-for-runners/joint-food