Arthritis and Joint Pain: 8 Eating Habits To Prevent Pain
Here are some tips and food habits to take care of your joints.
Avoid foods that promote inflammation
As long as it remains punctual, the inflammation of the body is not harmful: it is a normal reaction of the immune system to fight against viruses and bacteria.
But when it becomes chronic, the trouble begins.
Cytokines, very powerful and aggressive molecules produced to neutralize aggressors, start to attack healthy cells, especially cartilage joints.
Therefore, foods that promote inflammation should be limited.
Delicatessens, they are very loaded with omega 6, pro-inflammatory fats; cooked butter; the very marbled meat, recognizable by the white filaments that streak; sugar and sugar products and this, especially since they have a glycemic index high, that is to say, they brutally raise the blood sugar level.
A good acid-base balance
With chronic inflammation, acidity is the other big enemy of the joints.
It causes oxidation in the body, a phenomenon that “rust” our organs.
And the joints are a privileged target.
To find out if your body is too acidic, buy drug test strips that change color depending on the pH of the urine.
If it is less than 6.5, acidity alert!
All the foods we consume on a daily basis are acidic, except for fruits and vegetables, which are “basifying” thanks to potassium.
Ideal for achieving a good acid-base balance: 70% of fruits and vegetables, 30% being reserved for everything else.
One piece of advice to reach this goal: share your plate in two, one half for vegetables, raw vegetables, the other half for meat, starchy foods and cheese.
Water, ideal drink
The cartilage joints being 75% water, hydration is essential.
Learn to listen to your body and drink whenever you feel thirsty.
We are too numerous to often differ the satisfaction of this need on the pretext that we are busy and have other things more urgent to do … Water is the ideal drink.
If you have trouble drinking, you can decorate the water with a squeezed lemon, a citrus that despite its acid taste, has “basifying” effects in the body.
Green tea is also interesting for its richness in antioxidants.
Yes to Omega 3!
Omega 3s, polyunsaturated fatty acids, are an ultra-effective weapon against inflammation.
Studies have shown that the cartilage of patients suffering from Joint Pain has an abnormally low omega 3 level.
For your cooking and your vinaigrettes, adopt the olive and rapeseed oils rather than the oil of sunflower.
Eat flax seeds and oilseeds every day (walnuts, hazelnuts, almonds).
Two to three times a week, enjoy fatty fish (sardines, salmon, herring and mackerel).
Antioxidants want you well.
Vitamins A, C, E, K, carotenoids, polyphenols are antioxidants that want good to your joints.
They have the merit of neutralizing free radicals, substances very aggressive against the body that our cells make in contact with oxygen, which accelerate tissue aging and lead to oxidation.
Still “rust” for our knees and our hips.
They are found in fruits and vegetables, always them!
Among the fruits, choose berries and red berries (blueberries, strawberries, raspberries, blackberries, currants, cherries), citrus fruits, plums, kiwis, pineapple and dates, all very rich in antioxidants.
Among the vegetables, go for cruciferous (cauliflower, red and white cabbage, cabbage Brussels, kale, broccoli, kohlrabi, romanesco cabbage, black radish, turnip, rutabaga, horseradish).
Organic fruits and vegetables have a higher level of protective nutrients than those derived from traditional agriculture, and they contain far fewer toxins, including pesticides (the rate 0 is impossible to achieve, even in organic farming).
Control your milk consumption
Milk is a poorly tolerated food for people with lactase deficiency, the enzyme intestinal tract that helps digest it.
They seem to be quite numerous, without any statistic does exist.
However, At home, the consumption of the famous white beverage triggers inflammatory reactions, including joint pain.
But do not consuming milk would run the risk of missing calcium, which would be detrimental to bones, including those of our joints.
Calcium needs can be covered thanks to yogurts and cheeses, water tap or spring water (watch out for mineral waters that are sometimes a bit too laden with sodium), sardines (their edges that you can consume without problem are full calcium), vegetables, oilseeds.
Limit fried foods.
Fried, grilled, roasted food, although delicious, is to be limited.
The high cooking temperatures favor a phenomenon called glycation or the production of glycated proteins.
Substances not very recommendable, which trigger an increase in inflammatory cytokines, enemies of our cartilages !
It is better to use cooking at low temperatures as often as possible.
By setting the oven at 80 ° C or using specially designed pans, even if asks for more time.
Why not without gluten?
About 10% of the population would suffer from gluten hypersensitivity syndrome.
As a result, he defends himself and causes inflammation.
In case of persistent joint pain, you may want to remove the gluten for three months to see if there is improvement.
You will not need foods that contain wheat, barley and rye: bread, pasta, cereals, pizzas, pastries, cakes, pancakes, breaded and crusted products, rusks, semolina, beer and many industrial dishes using gluten as a binder.
You can replace them with rice, corn flour, potatoes…