Chronic inflammation fuels a lot of diseases and has been linked to heart disease, joint problems, diabetes, cancer, and autoimmune disorders. As the month of March has been designated National Nutrition Month, let’s look at 7 foods that help with joint inflammation.
- Leafy green vegetables: Spinach, kale, arugula and other leafy greens are rich in vitamin K which is known to suppress inflammation markers within the body.
- Fatty fish: Salmon, herring, sardines, tuna and anchovies eaten twice a week provide omega 3 fatty acids and they also have inflammatory properties.
- Herbs and spices: Garlic, oregano, cinnamon, rosemary, turmeric and cloves are some of the herbs and spices that contain powerful antioxidants which neutralize free radicals that are responsible for inflammation.
- Nuts, seeds, and extra virgin olive oil: These foods contain monounsaturated fatty acids that lower the risk of metabolic disease by reducing inflammation.
- Berries: Raspberries, strawberries, and blueberries are rich in anthocyanins which is an anti-inflammatory phytochemical.
- Cruciferous vegetables: Broccoli, cauliflower, kale, and Brussel sprouts have been proven to decrease susceptibility to heart disease, cancer, and other inflammatory conditions due to high levels of antioxidants.
- Avocadoes: In addition to antioxidants that reduce inflammation, avocados are packed with other important nutrients such as potassium, magnesium, fiber, and healthy fats that help maintain proper body function and protect against heart disease.
If you have a degenerative bone and joint condition or arthritis (which literally means inflammation of the joints) incorporating the above foods into your daily diet may help minimize your symptoms.
Eating the wrong foods on the other than can contribute to inflammation. Try to avoid refined carbohydrates, sugary foods and drinks, fried foods, red meat, and saturated fats.
Apart from switching to an anti-inflammatory diet, making sure you get enough sleep, reducing stress, and exercising regularly will help keep chronic inflammation at bay. To be on the safe side, visit your doctor or an orthopedic specialist prior to starting a new exercise routine.
Dr. Ronak Patel is a Board-Certified Orthopedic Surgeon offering a full range of care for all problems of the knee and shoulder with a special interest in complex knee disorders. Book your appointment with Dr. Patel today: (630) 929-2249.