Tips and Foods to Relieve Joint Inflammation

Inflammatory diseases of joints, as osteoarthritis, thearthritis and polyarthritis, affect nearly a third of French people today. 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 an adequate diet also helps to relieveinflammation joints. We offer an overview of good eating habits and foods to favor to take care of your joints and relieve pain.

Simple food gestures to help your joints

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

Drink throughout the day

Generally, 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 approximately 60% water. Water plays an important role in the health of cartilage which covers the joints and which consists mainly of water (from 65 to 80%). When the water supplies are not sufficient, the cartilages are not able to protect the joints from friction. They deteriorate and pains appear.

Relieve joint inflammation by reducing fast sugars

The sugars fast, of which the glycemic index is greater than 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 notably causes the production of cytokines, compounds that amplify the inflammatory reaction and degrade the cartilage of the joints.

Limit consumption of dairy products

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

Oily fish

The Pisces fatty, like sardines, Salmon or mackerel, are particularly rich in Omega 3 EPA and DHA. These 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 linen, camelina oil or even walnut oil.

Vegetables and fruits rich in vitamin C

The vitamin C has a powerful antioxidant action. She therefore fights against free radicals which cause cell damage, especially in the joints, and favor the appearance of inflammatory diseases. But vitamin C is also essential for the formation of collagen, a protein who assures resistance and elasticity to the joints. So do not hesitate to eat foods rich in vitamin C: pepper, parsley, Kiwi, red fruit, blackcurrant, citrus, camu camu…

Lean meats

To relieve inflammation of the joints, favor lean meats: cutlet, breast, loin of veal … Rich in protein, iron and in amino acids, they contribute to good joint health 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 precious allies to relieve inflammation. This is particularly the case with ginger or turmeric that contain anti-inflammatory substances called curcumin and gingerols. These act effectively by inhibiting molecules responsible for inflammation. Other spices can be consumed to relieve pain and improve joint comfort: black pepper, curry, oregano…