Tips and Foods to Relieve Joint Inflammation

Tips and Foods to Relieve Joint Inflammation

Discover simple dietary advice and the best foods to eat for effective joint inflammation relief.

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Inflammatory joint diseases, such as osteoarthritis, arthritis and polyarthritis, today affect nearly a third of French people. Particularly painful and disabling, they have various origins and affect all age groups. While conventional medicine and alternative medicine can provide effective solutions, we do not always know that a suitable diet also helps relieve the disease.inflammation joints. We offer you an overview of good eating habits and foods to favor to take care of your joints and relieve pain.

Simple eating habits to help your joints

Adopting certain eating habits helps reduce inflammation and relieve pains rheumatic. Gradually, these gestures should become reflexes that will maintain and protect your joints on a daily basis.

Drink throughout the day

In general, it is recommended to drink between 1.5 and 2 liters of water per day. An essential gesture to meet the needs of the body consisting of about 60% water. In particular, water plays an important role in the health of the cartilage which covers the joints and is mainly composed of water (65 to 80%). When the water intake is not sufficient, the cartilages are not able to protect the joints from friction. They deteriorate and pain appears.

Relieve joint inflammation by reducing fast sugars

The sugars fast, including glycemic index is over 70, are quickly assimilated by the body and increase the rate of glucose in the blood. They are found in large quantities in sweets, cakes, sodas, bread … However, fast sugars have acidifying effects and promote glycation. This natural reaction of the body causes in particular the production of cytokines, compounds that amplify the inflammatory reaction and degrade the cartilage in the joints.

Limit your consumption of dairy products

Dairy products are known for their high content of calcium which intervenes in the mineralization of the bones and the solidity of the skeleton. But, consumed in too large quantities, dairy products can also cause joint pain. In case of intolerance or when it is poorly digested, the lactose can generate inflammation in the joints. This is why some patients with joint pain have noticed an improvement in their symptoms after reducing their consumption of dairy products. But milk and dairy products contain a number of nutrients necessary for the joints: it is therefore best to consume it in the right amount and according to its tolerance.

The best foods for joint inflammation

In addition to adopting simple gestures that contribute to good joint health, it may be interesting to favor certain foods. Indeed, thanks to their content of good fats, antioxidants, in minerals or in vitamins, they reduce the inflammatory reaction and protect against rheumatic pain.

Fatty fish

The Pisces fatty, like sardines, Salmon or mackerel, are particularly rich in Omega 3 EPA and DHA. Those Fatty acids release substances anti-inflammatory, protect cartilage, improveelasticity and joint mobility. To supplement your omega-3 intake, you can also replace animal fats with vegetable oils such as olive oil. linen, camelina oil or even nuts.

Vegetables and fruits rich in vitamin C

Vitamin C has a powerful antioxidant action. It therefore fights against free radicals which cause cellular damage, especially in the joints, and promote the appearance of inflammatory diseases. But vitamin C is also essential for the formation of collagen, a protein who assures resistance and elasticity in the joints. So do not hesitate to consume foods rich in vitamin C: pepper, parsley, Kiwired fruits, blackcurrant, citrus, camu camu

Lean meats

To relieve inflammation of the joints, choose lean meats: cutlet, breast, rack of veal … Rich in protein, iron and in amino acids, they contribute to the good health of the joints without adding too much fat. Lean meats are also a good source of zinc, a trace element essential in the formation of collagen.

Spices and their effects on joint inflammation

Certain spices are great allies in relieving inflammation. This is particularly the case of ginger or turmeric which contain anti-inflammatory substances called curcumin and gingerols. These act effectively by inhibiting the molecules responsible for inflammation. Other spices can be consumed to relieve pain and improve joint comfort: black pepper, curry, oregano

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