Maintaining healthy joints is a key ingredient to sustaining and healthy active lifestyle. There are many things that can help us to ensure we keep our joints in good health including regular exercise, avoiding injury or trauma, maintaining a healthy appropriate weight and eating the right types of food.
There has been a lot of research around food types and the benefits to different parts of the body. For joint health, these are some of the best options.
#1 Fatty Fish
Fatty fish is rich in omega 3 fatty acids and Vitamin D. Research has shown that each are beneficial as anti-inflammatories and various studies showed a reduction in joint pain and inflammatory markers from omega 3. Ideally you should include at least 2 servings of fatty fish in your diet each week.
Fish varieties rich in omega 3 include salmon, herring, mackerel, tuna, trout and sardines. Ideally you should include at least 2 servings of fatty fish in your diet each week.
The great added benefit is that fatty fish promotes better heart and brain health, so it’s not only your joints that will feel better.
#2 Garlic
Garlic is jam packed with health benefits and has strong anti-inflammatory effects which makes it ideal in helping to maintain good joint health. Studies have shown that regular consumption of garlic may be associated with decreasing the risk of developing osteoarthritis.
#3 Ginger
Studies have identified that ginger impedes the body’s production of substances that promote inflammation and may aid in reducing the symptoms of arthritis. Ginger in a fresh, dried or powdered form can be included in soups, teas and sweets for easier consumption.
#4 Green Leafy Vegetables
Dark green leafy vegetables are filled with antioxidants including vitamins A, C and K. They also protect our body’s cells from the damage by free radicals and provide calcium which helps preserve our ligaments and bones. There are so many choices and they are best eaten raw or slightly steamed to preserve the nutrients and the denser the colour the better.
#5 Walnuts
All nuts and seeds carry great health benefits, but walnuts in particular are excellent for good joint health as they are rich in omega 3. Adding a daily handful of nuts and seeds to your diet brings other health benefits, but make sure they are healthy and natural choices.
We are all subject to different genetic predispositions as well as injury that can affect our joints but adopting and maintaining good lifestyle choices based around regular exercise and diet establishes a great foundation for ensuring healthy joints that will allow us to live an active life.
