Can anti-inflammatory foods ease joint pain?
Inflammation can cause pain and discomfort and is something that diet can play a role in improving.
Yes I know it’s something you hear time and time again but it goes back to eating a highly nutritious variety of foods, and trying to avoid the more processed foods.
The Mediterranean diet (no that doesn’t mean overindulging on wine, cheese and prosciutto) has shown to be a fantastic approach to reducing inflammation through food. It includes plenty of fruits, vegetables, nuts, whole grains, fish and healthy oils. Omega-3 fats have also been found to help reduce inflammation associated with some forms of arthritis, so aim for oily fish (we’re talking about salmon, sardines and fresh tuna), linseeds and flaxseed oil, canola oil, walnuts and even some fish oil supplements (if your doctor or dietitian recommends it as some types of liver oil can put you at risk of having too much vitamin A).
Some foods are naturally found to contain more antioxidants and polyphenols than others. Anti-what?! They’re components of food which act as little protectors to the cells in our body, which in turn can help to reduce the inflammation that can occur. These types of food include blueberries, apples and leafy green veggies.
There has been some research also suggesting that even our beloved coffee could protect us against inflammation!
So, my final advice is to pop these items on your shopping list and keep them there for regular intake:
- Olive oil
- Green leafy veggies
- Nuts (particularly walnuts and almonds)
- Oily fish (salmon, fresh tuna, sardines, mackerel)
- Fruits and vegetables (particularly berries)
Try to avoid processed food like always, and try to achieve a healthy weight. Extra kilos can put more stress onto our bodies which can increase inflammation.
Enjoy all these delicious foods!