Best foods to alleviate joint pain
A poor diet, age, and genetics can cause all sorts of health concerns. One of those is cartilage cells breaking apart, clogging up the synovial fluid, and bringing on an inflammatory reaction resulting in joint pain. Have you been there? Well, you’re most definitely not alone. While your joints were built to withstand incredible forces, over time this strength can deteriorate. Fortunately, you can shore up your joint health with certain key foods.
Salmon
I am sure everyone is aware that this fish is a stellar source of omega-3 fats. What you might not know, however, is that studies with omega-3 supplementation show that this fat triggers a series of key reactions that lead to less joint inflammation, especially in those who suffer from arthritis. Research shows that people taking daily fish-oil supplements can typically decrease their use of non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen.
Oranges
In a study, where subjects with osteoarthritic knee pain took a daily orange-peel extract for eight weeks, it was reported that there was a drop in knee pain and subjects had lower levels of an inflammatory compound than a placebo group. The effect was due to a bioflavonoid in citrus called nobiletin. Just make sure when you peel your oranges that leave the white fuzzy (albedo layer) on.
Turmeric
In a study on people with osteoarthritic knee pain, taking a turmeric extract for six weeks helped minimize discomfort as much as taking 800mg daily of ibuprofen. This is because turmeric is rich in a potent antioxidant called curcumin that can decrease the amount of inflammatory compounds in cartilage cells. Turmeric is a great addition to rice, beans and stir-frys.
Extra-virgin olive oil
In an eight-week study on rats, researchers from the University of Catania in Italy found those rats had significantly higher levels of lubricin, a protein in the synovial fluid that protects cartilage and serves as a lubricant, compared with animals fed a standard diet.
Kefir
This cultured milk supplies an array of healthy bacteria, including one strain called L. casei. In one study, participants were given a daily dose of L. casei for two months. At the end of the study, they had lower levels of inflammatory markers and less joint stiffness than a placebo group. Pour kefir over cereal or add to smoothies.