Joint Health on Your Plate
What exactly is joint health? To my mind, it’s the absence of achy and painful joints, stiffness and loss of movement. Most common types of joint pain are knees, hips, shoulders, feet, fingers, elbow and neck pain.
We’ve all heard about or know someone who has received a hip or knee replacement. But what about feet, hands and elbows? I’m not familiar with any procedures that replace those vital joints in the body, so let’s take a look at what contributes to poor joint health and what we can do about it.
Most people that suffer from joint pain have either sustained an injury, developed a condition such as arthritis, have a history of poor eating habits and lack of exercise, or have even over exercised the body. There are too many causes to go into, but suffice to say that “food as medicine” is a good place to start curating the balanced diet your body needs to, well, stay balanced and flexible.
A diet rich in nutrients, antioxidants, and anti-inflammatory properties can contribute to joint flexibility. On the contrary, a diet high in processed foods, saturated fats, and sugary beverages may exacerbate joint conditions. Eating a well-rounded, healthy diet, will help keep our joints strong and flexible.
Think lentils, quinoa, barley, with fresh colourful vegetables such as butternut, beet root and red onion, along with fruit such as berries, pineapple, lemons, limes and kiwi. Choose Omega 3 rich foods such as salmon, wild trout, mackerel, chia seeds, walnuts and soya beans to name a few. Regularly include certain foods, such as lean red meats, top sirloin cut steaks or tenderloin of beef, lamb, chicken- and let’s not forget the wings! Red cabbage, leeks, and cherries, can contribute to joint health and alleviate inflammation.
Lamb, a rich source of protein and essential amino acids, provides the building blocks for maintaining the integrity of joints and connective tissues. It also contains zinc, a mineral that plays a role in collagen production, contributing to the strength and flexibility of joints.
Red cabbage, with its vibrant colour and robust flavour, offers a host of antioxidants and anti-inflammatory compounds. It is amazing how slight changes can make a significant difference in how we feel. Incorporating red cabbage into salads, stir-fries, or as a side dish can be a tasty way to reap its potential benefits.
Leeks have anti-inflammatory properties that can help manage joint inflammation caused by arthritis. They can be included in soups, and stews or used as a flavourful addition to various dishes, whhilst keeping your joints healthy.
Cherries, particularly tart cherries, are also renowned for their anti-inflammatory and antioxidant properties. Studies suggest that the compounds found in cherries may help reduce symptoms of gout and arthritis by mitigating inflammation. You can enjoy cherries fresh, dried or as a juice.
The choices are endless and there is no doubt that paying attention to the foods we consume can contribute to joint health. Nutrient-rich foods, when incorporated into a well-rounded diet, are the key to protecting our joints and ensuring flexibility as we age.
Other foods to contribute to Healthy Joints:
