Last Updated on November 10, 2021
Eating a joint healthy diet can help reduce inflammation both within our joints, and throughout our entire bodies. Inflammation is a term often used to describe our body’s response to being under attack; whether by bacteria, viruses, or byproducts of reactions inside our bodies. Free radicals are a class of byproducts often associated with inflammation and pain.
So, what are free radicals? Free radicals are short-lived molecular particles, usually oxygen, that can cause damage to cells in our bodies. Free radicles can be caused by inflammation and can create inflammation. Normally, free radicals exist in the body. However their numbers are increased by an unhealthy environment, disease or poor dietary choices. Inflammation is not the only thing free radicals effect. They also lead to increased levels of chemicals that are responsible for pain.
Foods that increase free Radicals:
- Potato chips
- French fries
- Fatty foods
- Processed foods
- High caloric diets
- insufficient exercise
What can we do to help reduce levels of inflammation? By changing our diets to include anti-inflammatory foods rich in antioxidants we will reduce free radicals in our bodies. Antioxidants help reduce inflammation by reducing the circulating free radicals in our bloodstream. In turn, antioxidants reduce pain and inflammation in our joints and muscles.
There are many different types of antioxidants, but something they tend to have in common is that they naturally exist in many vegetables, fruits and fiber-full foods. Examples of antioxidants, or minerals that increase antioxidants efficiency, include alpha and beta-carotene, lycopene, lutein, selenium, and vitamins A, C and E.
incorporate antioxidants into your daily diet:
- Fruits and veggies are packed with antioxidants: The more colorful the better for the joints. Try adding foods like pumpkin, tomatoes, peas, sweet potato, dark leafy greens, collards, kales, spinach, broccoli and dark-colored fruit such as blueberries, and blackberries.
- Omega-3 Fatty acids are great anti-inflammatory foods. Some of the best sources are cold-water fish including salmon, trout, tuna and sardines. Flax, walnuts, and pistachios are good vegetarian sources of omega-3.
- Spices and Supplements have high levels of antioxidants. Turmeric, cumin, mustard, ginger and garlic all add flavor while reducing inflammation.
- Healthy beverages include green tea, and black tea.
Replacing some high-fat, caloric dense food for some these healthier alternatives will help reduce the inflammatory reactive species in the bloodstream, leading to reduced inflammation and pain in the joints. Some other ways to benefit your body, reduce inflammation and pain include regular exercise, chiropractic adjustments, acupuncture treatment and mindfulness.