While we might think that joint pain and long-term diseases such as arthritis only affect older people, take a moment to consider how their joints became a source of pain in their lives. Most of them developed these chronic conditions by doing nothing out of the ordinary (going to work, caring for their kids, running errands, exercising on weekends, etc.). The truth is that joint pain slowly became arthritis. This blog is part of a -blog series on joint health; we will learn how to prevent joint pain and arthritis.
Can you prevent joint pain or arthritis?
The simple answer is no. You cannot prevent them, but you can take proven steps to lower your chances of developing painful chronic diseases like arthritis. Increase your quality of life by avoiding future mobility issues caused by stiff or inflamed joints. These are great reasons to start caring for your joints as early as your 20s.
How to Reduce Your Risks?
Preventing joint pain involves being proactive in caring for and maintaining joint health. We recommend the following changes for healthy joints:
- Stay at a healthy weight: Excess weight puts unnecessary strain and pressure on your joints (mainly your knees, hips, and spine).
- Regular Exercise: Everyday physical activity helps to strengthen the muscles around your joints, which reduces the risk of joint pain and injury.
- Healthy diet: A diet rich in lean meats, fruits, veggies, whole grains, and healthy fats can help you stay at a healthy weight. The diet will reduce inflammation that contributes to joint pain.
- Protect your joints: Avoid repetitive motions that can strain your joints, and use proper technique when lifting heavy objects.
- Drink water: Being hydrated will help reduce the risk of joint pain, by keeping your joints lubricated.
- Stretch No Matter What: Stretching allows your joints to stay flexible and prevents injuries that could have been easily prevented.
- Get Rest: Rest is essential to reduce injuries due to overuse and allows your joints to recover.
- Take supplements: Certain supplements and vitamins have been shown to help reduce joint pain. Take a quick look at our blog (blog link), which describes joint supporting supplements.
- Smoking: Smoking is not only harmful to your lungs, but it also causes your body’s immune system to mistake the joints as intruders, which leads to painful, inflamed joints.
- Alcohol: Not only can alcohol negatively impact any other medication that you might be taking, but it can also speed up arthritis in joints.
Eat to support your immune system
As you know, maintaining a healthy weight and exercising are important, but what should you eat? Here are our food recommendations:
Fatty Fish
These protein sources contain omega-3 fatty acids that help reduce joint stiffness, swelling, and pain.
- Salmon
- Tuna
- Trout
- Sardines
- Halibut
Nuts
These nuts have good fats that provide our bodies with omega-3s.
- Almonds
- Chia seeds
- Flax seeds
- Walnuts
- Pine nuts
Vegetables
You will need the cruciferous vegetables on your plate. These vegetables help slow down cartilage damage and reduce swelling.
- Broccoli
- Cabbage
- Brussel Sprouts
- Kale
Whole-Grains
These grains are packed with antioxidants and vitamin B. They help in preventing swelling and inflammation and fuel your workouts.
- Brown rice
- Buckwheat
- Quinoa
- Whole oats
- Whole wheat
Fats
Most oils you are used to cooking with tend to increase inflammation and weight gain. Here are some new oils that are less processed and have less impact on joints.
- Olive oil
- Avocados
- Coconut oil (small quantity suggested)
Fruits
While containing sugar, fruits are packed with antioxidants that help reduce inflammation.
- Apples
- The core of pineapples (we suggest blending them into a smoothie)
- Mango
Spices and Herbs
These plants are anti-inflammatory and can ease pain in joints.
- Turmeric
- Cat’s claw
- Eucalyptus
- Cinnamon
- Green tea
- Aloe vera
What Not to Eat or Drink
- Sugary beverages: These tasty drinks can trigger joint swelling and negatively impact your weight.
- Unhealthy (Saturated) Fats: These are usually found in processed foods such as meats and dairy. Overconsumption can trigger joint inflammation, weight gain, and develop cardiovascular diseases.
- Refined Carbs: Most carbs you will find at the grocery store are highly processed, which means that they lack nutrients and can cause inflammation in your joints and weight gain.
- Bad fats: Throw away fats such as butter, vegetable oil, sunflower oil, peanut oil, or margarine. These tend to cause swelling and stiffness in joints.
Remember that you can take our suggestions and slowly incorporate them into a daily routine. When you least expect it, your lifestyle will greatly minimize the risk of developing joint pain and other diseases. Always consult with your healthcare provider for a proper diagnosis and treatment.
