There comes a time when your age will get the best of you. This applies to every aspect of your life, especially your health. It is worth noting your joints give way, if not taken care of, thus leading to conditions like arthritis. If you want healthy joints to stay active after 50, there are certain things you can do to make that happen.
But most of the important of them all is to focus on your diet. Yes, there are certain foods that can be consumed to keep your joints healthy.
Here are 6 joint-friendly foods that you must add to your diet today.
1) Nuts
Nuts come loaded with antioxidants and healthy fats, which give your body the fighting chance to deal with inflammation. According to a study by the American Journal of Clinical Nutrition, it was noted that over a course of 15 years, people that consumed nuts had lowered their risk of dying from inflammatory diseases by 51%, as compared to those who did not consume any nuts at all.
When it comes to making nuts a part of your diet, add them to your oatmeal along with chopped apples and cinnamon. If you are not a fan of oatmeal, you can have smoked almonds instead.
2) Berries
Berries have anti-inflammatory components which also give the fruit its rich hue. If that is not enough, berries are also a great source of ellagic acid, which is great for decreasing inflammation responsible for joint pain.
To make a habit of consuming berries, add them to cold or hot smoothies, Greek yogurt, and cereal. Or, prepare a low-carb berry crisp for later on, which can be reheated whenever you need your breakfast fix in a hurry.
3) Oily Fish
Oily fish, like sardines, salmon, and mackerel, are rich in omega-3 fatty acids which are healthy for your joints. They not only reduce stiffness and joint pain, but they halt the production of enzymes responsible for eroding the proteins and cartilage regulating inflammation.
For oily fish to be a part of your diet, get pre-packaged salmon with a side comprising the fried egg, onions, and whole-grain toast. You also have the option to prepare mackerel fillets with lemon, garlic, and olive oil. Or have a Greek salad of tomato, red peppers, olives, romaine, feta, and sardines.
4) Onions
Onions are known for being an excellent source of quercetin. In a study published in Biological Pharmacology back in 2006, it was reported that consuming quercetin orally considerably decreased the symptoms of arthritis in mice.
Agreed, results from experiments on animals do not yield the same results for humans, but this study suggests the positive role of antioxidants in eliminating inflammatory diseases. Even though more research is needed to sort this out, it won’t hurt you to consume onions more often than not.
With onions, you won’t have to think much about how it’s added to your diet. You can add onions to foods like burgers and steaks. Not only will it improve flavor, but you will have plenty of health benefits to look forward to.
5) Red Apples
Just like onions, red apples have a lot of quercetin. This antioxidant, as already mentioned earlier, keeps arthritis and the pain resulting from it at bay. It also has anthocyanins, which is a strong anti-inflammatory compound that also gives red apples its distinctive hue.
For a crunchy and delicious twist, add apples to cheese, along with Dijon mustard to a turkey sandwich. Of course, you can have red apples as they are as well.
6) Basil
Basil has been used in Europe and India since time immemorial to treat joint pain and inflammation. The sweet scent from basil comes from an enzyme called Eugenol. It is a strong anti-inflammatory that negates the effects of cyclooxygenase – an enzyme that causes inflammatory responses due to lipid mediators.
Dried or fresh basil can be incorporated into a variety of foods. You can add it to vegetables, pasta, meat, and omelets. For greater benefits, use a variety of the leafy green herb known as holy basil.
Apart from consuming foods to keep your joints healthy, you will need to exercise. As long as you eat right and exercise enough, your body will cope with anything that comes it’s way. But with exercising, don’t focus on workouts that stress your joints. You must be careful while exercising the shoulders or you would end up with painful shoulder conditions.
Safe Workout
You need to focus on ‘safe’ workouts that develop stronger muscles since the joints are supported by muscle and cartilage. Moreover, the workouts need to have a range of motion, something that can be done regularly. Keeping this in mind, you can most definitely indulge in strength training, aerobic exercises, and yoga.
Maintain a Proper Weight
Enough emphasis cannot be placed on the fact that you must maintain your weight. This will aid your cause when it comes to preventing your joints from giving way to medical problems. Apart from your weight, you also need to think about your footwear, and how much support they are offering.
Have Enough Sleep
Another great way to protect your joints is by getting enough sleep. It is just as vital as eating healthy and exercising. When you sleep, you give your body the time it needs to repair itself. In fact, several studies have shown that sufficient sleep is key to maintaining weight, while sleep deprivation leads to obesity.
Maintain the Balance:
As long as you maintain a balance between eating the right foods, exercising, weight management, and sleeping; it is highly unlikely you will have any health problems, let alone weak joints. No matter your age, take these things seriously if you wish to move around freely without having to worry about coming across a health problem when you least expect it.
-
Sanya
- October 10, 2018
