Joint pain affects many of us, especially as we age. While the condition can range from a little irritating to completely debilitating, there are many things we can do ourselves to help improve and ease the pain as part of our daily lives.
Diet
We all know that a good diet is important for our overall wellbeing, from eating the right foods for the nutrients our bodies need, to helping maintain a healthy weight. A key study published in Arthritis & Rheumatism found that a weight loss of only one pound resulted in four pounds of pressure being removed from the knees.
Inflammation if often a key element of joint pain so including foods that have anti-inflammatory effects can help decreased joint pain and stiffness. These include: -
- Fish that is high in omega-3 fatty acids such as salmon, mackerel & sardines.
- Curry! Most curries contain three important anti-inflammatory ingredients, garlic, ginger and turmeric. See our curry recipe on our Facebook page.
- Greens such as broccoli and spinach have a vast variety of goodness, including anti-inflammatory properties.
- Berries contain a ton of vitamins, minerals and antioxidants but these bundles of yumminess also help reduce inflammation in the body.
Exercise
Low impact exercise is very good way to help keep joints stay flexible and improve muscle strength around the joint helping to support it. The great thing is that most low impact exercises can be done without needing to spend money on gym memberships or equipment.
- Stretching
- Yoga, Pilates & Tai Chi
- Low impact cardio: Water aerobics, swimming & walking
Supplements
Turmeric contains large amounts of an active compound named curcumin (main chemical in turmeric, related to ginger) that is said to have anti-inflammatory effects.
Vitamin D is a key vitamin for bone and muscle function that is also believed to have anti-inflammatory properties helping relieve joint pain.
Omega-3 Fish Oils may have beneficial properties which eases inflammation. These supplements can be a great way to top up your Omega-3 especially if you struggle to eat enough oily fish.
Glucosamine & Chondroitin are both naturally produced in the body, with Glucosamine being one of building blocks of cartilage and Chondroitin is believed to help bring water and nutrients into the cartilage, helping to keep it spongy and healthy.
