If you are one of the many who suffer from achy joints, especially after exercise there are tons of healthy foods you can add to your diet that may be able to help reduce those pains. Most aching joints can be soothed with anti-inflammatory properties found naturally in some fruits, vegetables, whole grains and other foods. Inflammation is a reaction in the body that results in local redness, heat, swelling and pain. It’s a healing response that increases immune activity to the site of an injury or infection. When inflammation persists and causes pain, learning which specific foods influence the inflammatory process may help reduce long-term effects and short-term symptoms.
Anti-Inflammatory Diets as Seen on CBS:
An anti-inflammatory diet designed by Dr. Andrew Weil is based on a balance of healthy fats, protein, fiber, carbohydrates, vitamins, minerals, phytonutrients and plenty of water. See the anti-inflammatory diet pyramid here.
10 Tips from Dr. Weils Anti-Inflammatory Diet
- Eat more whole grains such as brown rice and bulgur wheat, in which the grain is intact or in a few large pieces. These are preferable to whole wheat flour products, which have roughly the same glycemic index as white flour products. Learn about an ancient superfood grain called Quinoa here!
- Reduce your intake of saturated fat by eating less butter, cream, high-fat cheese, unskinned chicken and fatty meats, and products made with palm kernel oil.
- Strictly avoid margarine, vegetable shortening, and all products listing them as ingredients.
- Strictly avoid all products made with partially hydrogenated oils of any kind. Include in your diet avocados and nuts, especially walnuts, cashews, almonds, and nut butters made from these nuts.
- Decrease your consumption of animal protein except for fish and high quality natural cheese and yogurt.
- Try to eat 40 grams of fiber a day. You can achieve this by increasing your consumption of fruit, especially berries, vegetables (especially beans), and whole grains.
- Choose fruits and vegetables from all parts of the color spectrum, especially berries, tomatoes, orange and yellow fruits, and dark leafy greens.
- Drink tea instead of coffee, especially good quality white, green or oolong tea.
- If you are not eating oily fish at least twice a week, take supplemental fish oil, in capsule or liquid form (two to three grams a day of a product containing both EPA and DHA).Look for molecularly distilled products certified to be free of heavy metals and other contaminants. Increasing your intake of omega fatty acids, and healthy fats may help reduce joint pains. Drink pure water, or drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon) throughout the day.
- Try to include carbohydrates, fat, and protein at each meal.(1)
A food which is high in antioxidants provides exceedingly high levels of minerals and vitamins, so it is certainly worth incorporating them into your diet. They are packed with nutrients which drastically improve your health and the best bit is, most of the foods are actually really tasty and easy to add into your diet. If you are a health conscious person who eats well, has insurance with someone like Aviva Health or maybe you go to the gym regularly, then you are sure to be interested in reading about some antioxidant-rich foods.