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The Healthiest Foods for Joint Pain Relief

You may already be taking prescription or over-the-counter medications to reduce morning stiffness, joint pain, and inflammation. However, numerous studies indicate that some foods, spices, and supplements may be beneficial in addition to medications.

Best Dietitian in Tricity

Panchkula’s top nutritionist Neha, a dietitian, discusses which wholesome foods may reduce joint pain:

Mediterranean eating

Numerous studies have discovered the Mediterranean diet to provide a number of health advantages, some of which appear to be similar to those brought on by nonsteroidal anti-inflammatory medicines (NSAIDs).

A high intake of low-glycemic fruit, vegetables, and legumes; a high intake of unsaturated fats, particularly olive oil; a moderate amount of alcohol, primarily in the form of wine; a moderate to high intake of wild fish; and a low intake of dairy products and red meat are all components of the Mediterranean diet.

A whole-foods, plant-based diet is associated with considerably better self-assessed functional status and pain reduction in adult osteoarthritis patients. The Mediterranean diet is an example of a whole-foods, plant-based diet that excludes refined foods and includes fruits, vegetables, grains, legumes, and legume products.

fatty fish

The presence of omega-3 fatty acids in fish oils is thought to be responsible for their positive effects. Consuming fish oil has been shown in studies to have anti-inflammatory properties, and it is especially beneficial for joint discomfort.

Cold-water fish, including sardines, trout, and wild salmon, are natural sources of fish oil. Flax seed, chia seeds, and organic soybeans were among the vegan and vegetarian sources.

According to a study, fish oil improved cardiovascular health, decreased the need for NSAIDs, and decreased joint discomfort.

Two servings of cold-water fish per week are plenty, according to renowned dietitian Neha.

Cruciferous plants

You should attempt to eat a half cup of a cruciferous vegetable, such as broccoli, cauliflower, Brussels sprouts, or kale, each day in addition to other veggies, advises the expert. “These are all nutritional powerhouses, loaded with fibre, vitamins, and antioxidants.”

Sulphoraphane is an antioxidant present in cruciferous vegetables that has been shown to have anti-inflammatory and pain-relieving properties by a team of researchers. It might be beneficial for athletes who put a lot of pressure on their joints in addition to helping arthritis patients.

herbs & spices

Spices like ginger and turmeric are known for their anti-inflammatory properties. Due to its anti-inflammatory characteristics, turmeric, which is frequently used in Indian food, is also employed in traditional Asian medicine.

For a powerful anti-inflammatory boost, mix turmeric and ginger into smoothies, eggs, or sauces.

a green tea

One of the most popular drinks in the world, green tea has been studied extensively for its potential health benefits.

According to a study, green tea altered the immunological responses connected to arthritis.

The polyphenolic chemicals included in green tea have been proved to be a beneficial addition to nutritional therapy and have anti-inflammatory qualities, but long-term usage of NSAIDs can have negative consequences and cause discomfort.

Green tea should be organic if you want to minimise pesticide exposure.

Noxious foods

If you want to reduce joint pain, stay away from specific foods.

When it comes to lowering or alleviating joint inflammation, sugars and refined grains, such as white rice, pasta, and white bread, are the worst offenders.

For women, try keeping daily added sugar intake to six teaspoons and for men to nine teaspoons. Pick organic sugars like honey, maple syrup, and coconut sugar when using it.

Because they have a healthier fat profile than conventional sources, choose grass-fed or wild game. Trans fat and partially hydrogenated oils are still another absolute no-no for a variety of health reasons.

Avoid omega-6 fatty acids as well. Due to the extensive use of processed foods, the American diet tends to be richer in omega-6 fatty acids. Omega-6s, when consumed in excess, can exacerbate inflammation. Corn oil, safflower oil, sunflower oil, peanut oil, grapeseed oil, and vegetable oil are some of the sources. For condiments like salad dressing and mayonnaise, check the ingredient lists.

When you feel like your diet has improved but you are still having joint pain that you believe to be caused by food, speak with a registered  Best dietitian in Panchkula Dietitian Neha   who is skilled in determining food sensitivities for a customised plan of action.

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