What foods are good for strengthening joints
Healthy joints allow you to stay active longer and enjoy life in all its manifestations: walking, running, cycling, walking at a normal pace, refusing the elevator and climbing stairs, doing many familiar things that we usually do not think about. But as soon as one of the systems fails, the changes become very noticeable.
And it’s not just about aging. Movable joints of bones and ligaments wear out over time, suffer from constant excessive loads, and are injured during training. Increasingly, you can hear complaints about joint diseases from people under the age of 40 – these are both athletes and those who lead a sedentary lifestyle. In the first case, the reason is obvious, because no one is immune from injuries, and in the second, it is more hidden. Sedentary work, lack of exercise and breaks for activity, unbalanced nutrition lead to the fact that the muscles are poorly supplied with oxygen, and the joints do not receive the necessary nutrients.
What can be done to strengthen the joints right now?
4 steps to joint health
To support your body, you do not need to completely change your life, just start with minimal actions and make them habitual. You may not immediately notice the results, but the mechanism will be launched.
Set aside time for walks in the fresh air, it is good not only for physical condition, but also for mental health. While the muscles and joints are working, the mood also improves, thoughts are rebuilt. After a little activity, it will be easier for the body to return to work and solve important tasks.
If you like running, start your day with a run during the warm season. When nature and the city are just waking up, it is especially nice to enjoy the moment. A morning run in the park or in the forest inevitably charges you with positive emotions and energy.
For everyone who works from home or in the office, there is only one advice – take breaks and warm up, you can always find time for this. Get up every couple of hours to walk, straighten your legs, and stretch your arms, shoulders, and neck.
Drink clean water
There is no consensus on how much water to drink daily. But the fact that during the day the body needs pure water is an indisputable fact. It starts the digestive process and dissolves nutrients, helping them to be absorbed faster.
Start your morning with a glass of warm water and drink it 30 minutes before your meal. Do not forget about water before massage, going to the bath and when doing sports.
Recall that tea, coffee and other drinks are not a substitute for pure water.
Control your weight
Each extra kilogram increases the load on the joints, which leads to their deformation and destruction. In addition, metabolic and endocrine disorders appear. Everything in the body is interconnected, so the solution to the problem must be comprehensive. If excess weight is present, consult with specialists and in no case self-medicate with diets.
Under the supervision of a doctor, you can correctly rebuild the diet so that the weight decreases and the joints receive all the necessary nutrients.
Balance your diet
If there are no problems with weight, but concern about the state of the joints does not leave, analyze how you eat. What foods do you buy more often and how do you prepare them? The variety of ingredients is also important, as is the way they are processed. Prolonged exposure to high temperatures destroys fibers and vitamins, and during frying, for example, harmful substances can be formed. Steam, bake or stew dishes, eat more fresh fruits and vegetables.
Reduce the amount of flavor enhancers in your diet. This is monosodium glutamate, which is found in many products, and salt, vinegar. They contribute to fluid retention in the body, which increases the load on the joints.
What foods are good for joints
Bones, mobile joints of bones, cartilage need constant replenishment of a number of nutrients. In the human body, everything is interconnected and strives for harmony, so each microelement is in demand. Go through the list and note if all the products are present in your diet, perhaps it’s time for a new menu.
87% consists of protein, contains valuable amino acids, phosphorus and calcium. It is a source of collagen, which promotes tissue repair, helps cartilage and skin stay elastic longer, improves joint mobility.
The gelling product is used for the preparation of fruit jelly, jelly, marmalade, aspic and aspic. The last dish can be tasty and healthy without the addition of gelatin. In this case, you will need pork or beef bones.
Dairy products, nuts
The main suppliers of calcium – a building material for muscles, cartilage and bones.
Complete your menu with cheeses, cottage cheese, seeds, cereals.
Butter, cod liver, egg yolks
All of these foods are high in vitamin D, which is essential for calcium absorption.
Fatty fish and vegetable oils
These foods are sources of omega-3 polyunsaturated fatty acids. Like collagen, they maintain the elasticity of tissues and cartilage. In addition, they actively participate in the absorption of other nutrients.
Most of all, omega-3 is found in herring, sockeye salmon, chum salmon, mackerel, sardines. Flaxseed and olive oils are also rich in fatty acids.
Rosehip, bell pepper, black currant
Vitamin C plays an important role in the production of collagen. You can also add kiwi, citrus fruits, and sauerkraut to products that hold records for its content.
Sea kale, brazil nuts, brown rice
Selenium is one of the most important trace elements necessary for joint health. It is involved in the formation of bone and cartilage tissue, nourishes and moisturizes the joints, improving their motor function, and relieves inflammation.
In addition to the listed products, wheat and oat bran, sunflower seeds, pink salmon, chicken eggs, cottage cheese, beans, and garlic are rich in selenium.
What foods are bad for joints
As you can see, the list of products useful for joints is very extensive. It is worth mentioning that it is better to reduce in your menu.
- Fatty and fried foods.
- Smoked meats and marinades.
- Baking and sweets.
- Coffee and black tea.
- Tomatoes and other nightshades.
- Canned food.
- Spinach and sorrel.
All of these products in one way or another affect the balance of useful trace elements in the body: they wash out calcium or reduce its absorption, disrupt collagen synthesis, and provoke inflammatory processes.
Once again we are convinced that every system in the human body depends on a full-fledged varied diet. And if you not only revise your diet, but also add a little activity, positive changes will not be long in coming.