In order to maintain an active lifestyle, joint health is extremely important. When your joints aren’t properly supported and are pushed to perform, painful things can happen! I know from experience. As a result, I am careful about incorporating foods that support healthy joints into my diet regulary. Here are some great foods you can add into your diet to boost your joint health:
- Red Peppers, Oranges and Tomatoes: These foods are high in vitamin c, which the body uses to make collagen. Collagen is essential because it is what our cartilage, tendons and ligaments are composed of. Increased levels of Vitamin C can help build healthy cartilage and repair damage as well.
- Walnuts: These delicious nuts are a great source of omega-3 fatty acids which help to east inflammation in the body. While walnuts are a good, healthy source of omega-3’s, they are also high in fat, so it is best to limit your intake to about a handful a day to maximize benefits without overdoing it on calories and fat.
- Extra Virgin Olive Oil: EVOO is a good source of lubricin, which improves the ability of synovial fluid to both protect and lubricate surrounding cartilage. You can easily get your daily intake by adding to salads or sautéing your foods with it.
- Blueberries: These beauties contain 20 types of anthocyanin, antioxidants that give berries their blue-violet and red colors. These are great for easing arthritis pain in your joints.
- Apples: Apples are an excellent source of quercetin, which is an antioxidant used in the formation of collagen. Red apples have the highest levels of quercetin, and in fact, the deeper the color red the apple is, the higher its levels of quercetin are. Apples are also high in magnesium which is one of the nutrients that promotes the formation of hyalouronic acid, which is a lubricating fluid found naturally in the joints.
As with any health condition, prevention is key! It’s so much easier to prevent pain than it is to treat it. Be good to your joints and they will be good to you!
DISCLAIMER: The information contained on this site is not provided by medical professionals and is provided for informational purposes only. The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional. You should always consult a physician licensed in your state in all matters relating to your health.
Here’s a great recipe to help you cool down as the weather heats up. It can be served warm or over ice, but when it’s hot out, I prefer it ice cold. Turmeric is a great natural anti-inflammatory and this is absolutely delicious! I found this recipe on thefullhelping.com. I just let it cool and serve over ice during the hot summer months. Enjoy!
- 2 cups almond milk (rice milk, soy milk, coconut milk, and any other non-dairy milks are a fine substitute)
- 1 teaspoon turmeric powder
- 2 teaspoons freshly grated ginger, or 1 teaspoon ginger powder
- ½ teaspoon cinnamon powder
- ¼ teaspoon cardamom powder (optional)
- 2 pitted medjool dates or 1 tablespoon maple syrup
Turmeric is not a popular spice in the US, but it has very powerful health benefits that should not be ignored. It has been used for thousands of years in India as a medicinal herb, and is what gives curry its signature yellow color. Turmeric contains compounds called curcuminoids, the most important of which is curcumin. It is a powerful anti-inflammatory, and a very strong antioxidant.
It is now believed that chronic, low-level inflammation plays a major role in almost every chronic, Western disease. This includes heart disease, cancer, metabolic syndrome, Alzheimer’s and various degenerative conditions. Incorporating anti-inflammatories into our diet is critical.
I try to sprinkle turmeric in most of my sautés and soups to give my meals a nutritional, anti-inflammatory boost. However, if you are really looking to get a concentrated dose of curcumin, you can take it in capsule form. This allows you to get all the benefits without having to alter the taste of your food much. Be aware that it is poorly absorbed in the blood stream, but absorption may be improved by eating it with a healthy fat (it is fat soluble).
One of my favorite things about Fall is the arrival of pumpkin EVERYTHING season! I love the cool weather combined with warming, nourishing and not to mention delicious pumpkin! Eating seasonally is a great way to prepare your body for the change in weather.
Pumpkins also have many great health benefits, including:
-Pumpkin is an antioxidant/anti inflammatory food so it supports joint health, organ health, stress relief and some injuries.
-Pumpkins are high in vitamin C and zinc so they help boost your immunity.
-Pumpkins are high in vitamin A so they help protect your eyes from cataracts and degeneration.
-Pumpkins are high in magnesium which is great for bone and tooth health.
-Pumpkins contain L tryptophan which can help naturally fight depression.
So this fall, enjoy some pumpkin! Add it to your chili, your smoothies, your oatmeal, pie and more!
I LOVE ginger!!! It tastes and smells delicious and has so many amazing health benefits! It can be great for alleviating gastrointestinal issues, alleviating inflammation and it also has anti-oxidant properties.
When it comes to tummy troubles, ginger can be so helpful in getting things settled. It can reduce nausea, motion sickness, vomiting and dizziness. It’s also great for pregnancy morning sickness.
Ginger is a great natural anti-inflammatory. It has been used to reduce swelling and pain for centuries. Some studies have even shown that it can be effective in reducing colorectal and ovarian cancer cells! It has also been shown to boost the immune system.
I like to use my micro-grater and add finely grated fresh ginger to hot water or even using organic ginger tea. I also like to add it to Asian stir fries for a delicious added flavor and health benefits. Enjoy some ginger today!