Chronic Joint Pain: Top 5 Dietary Tips
For many, chronic joint pain caused by inflammation is a disability that affects almost every aspect of their movements during the day. While some chronic joint pain is caused by injury of repetitive motion, much of joint ailments are diet-related. Below are some dietary tips which can reduce the amount of inflammation and strengthen the muscles and bones involved in relieving chronic joint pain.
- Drink Lots of Water - As children, our cartilage consists of 85% water; as adults, that percentage drops to 75%. One of the best ways to keep the joints - which are comprised of cartilage - properly lubricated, drink at least eight (8) glasses of 8 ounces of water. Avoid diuretics such as soda, carbonated water, and alcohol.
- Make Bone Broths - An old-fashioned remedy and a staple of a more agrarian time, bone broths have a great deal of benefits. Making a stock made of bones and/or eggshells is easy, nutritious, and great for your bones and your joints. By boiling bones from chicken, pork, or beef, hyaluronic acid - an important anti-arthritic component - is released into a tasty broth. Eggshells also contain hyaluronic acid, glucosamine, chondroitin, and collagen.
- Omega-3 Fatty Acid - Studies have demonstrated that omega-3s can reduce the pain and inflammation of stiff joints in people with arthritis. Foods rich in omega-3s include fatty fish such as salmon, sardines and mackerel, as well as green vegetables, nuts, seeds and whole grains.
- Calcium - The ideal diet for preventing bone and joint problems contains about 1,200 mg of calcium per day. Aside from common calcium-rich foods such as dairy products, fish and soy, there are non-animal sources like broccoli, artichoke hearts, and beet greens. Supplements can also provide a good amount of calcium for those that need it.
- Antioxidants - Free radicals can have adverse effects on joints, and antioxidants can fight these damaging molecules. Aside from foods rich in vitamins A, C, E, and selenium, anything containing polyphenols and flavonoids, such as green tea, can benefit. Supplements of antioxidants can also prove effective in battling free radicals.