Inflammatory Joint Diseases: Actions and Foods You Should Consider to Relieve Joints Inflammation Naturally

Inflammatory joint diseases, such as osteoarthritis, arthritis, and polyarthritis, now affect almost a third of the US population. They are particularly painful and debilitating, have different causes, and affect all age groups. While conventional and alternative medicine can provide effective solutions, we are not always aware that a proper diet also helps relieve joint inflammation. Here is an overview of the right foods to help care for yArthritis Of The Kneeour joints and relieve pain.

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Simple actions to benefit your joints

Certain diets can help reduce inflammation and relieve rheumatic pain. Over time, these actions should become reflexes that maintain and protect your joints on a daily basis.

Drink water throughout the day

In general, it is recommended to drink between 1.5 and 2.5 liters of water per day. This is essential to meet the needs of your body, which is made up of about 60 percent water. Water plays an important role in the health of the cartilage that covers your joints, which is mainly composed of water (65-80%). If the water supply is not sufficient, the cartilage cannot protect the joints from friction and as a result, they deteriorate and pain occurs.

Relieve joint inflammation by reducing fast sugars

Fast sugars, which have a glycemic index greater than 70, are quickly absorbed by the body and increase blood sugar levels fast. They are found in large quantities in sweets, cakes, soft drinks, bread, etc. Fast sugars are acidifying and promote glycation. This natural reaction of the body causes the production of cytokines, which are substances that increase the inflammatory response and break down joint cartilage.

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Limit your consumption of dairy products

Dairy products are known for their high calcium content, which helps mineralize bones and strengthen the skeleton. But if consumed in excess, dairy products can also cause joint pain. In cases of intolerance or poor digestion, lactose can cause inflammation of the joints. This is why some patients with joint pain have experienced an improvement in their symptoms after reducing their consumption of dairy products. However, milk and dairy products contain a number of nutrients that are necessary for the joints, so it is best to consume them in the right amount and according to your tolerance.

The Best Foods for Joint Inflammation

In addition to simple actions that contribute to a good joint, it may be worth focusing on foods that contain good fats, antioxidants, minerals, and vitamins as they reduce the inflammatory response and protect against arthritis pain.

Oily fish

Oily fish such as sardines, salmon, and mackerel are particularly rich in EPA and DHA omega-3s. These fatty acids release anti-inflammatory substances, protect cartilage, and improve joint elasticity and mobility. You can also replace animal fat with vegetable oils such as flaxseed oil, camelina oil, or walnut oil to supplement your omega-3 intake.

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Vegetables and fruits rich in vitamin C

Vitamin C has a powerful antioxidant effect. It, therefore, fights free radicals that cause cell damage, especially in the joints, and that promote inflammatory diseases. But vitamin C is also important for the formation of collagen, a protein that ensures the strength and elasticity of the joints. So don’t hesitate to eat foods rich in vitamin C such as chili peppers, parsley, kiwi, red fruits, black currants, and citrus fruits

Lean meat

To relieve joint inflammation, choose lean meat as they are rich in protein, iron, and amino acids and contribute to good joint health without providing too much fat. Lean meat is also a good source of zinc, which is an important element in collagen formation.

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Spices and their effects on arthritis

Some spices are valuable allies in relieving inflammation. This is particularly true of ginger and turmeric, which contain anti-inflammatory substances called curcumin and gingerol. These work by inhibiting the molecules responsible for inflammation. Other spices such as black pepper, curry, and oregano can also be used to relieve pain and make joints more comfortable.

References

https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/dairy-and-inflammation

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