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Nutrition Tips For Healthier Joints

Are you suffering with joint pain in your knees, hips or wrists? Well you’re not alone! In Ireland there are approximately 400,000 people suffering from osteoarthritis, causing them pain and restricted mobility in their joints.

Our joints are built to withstand remarkable forces. Within each joint is a capsule filled with synovial fluid. It’s this fluid that cushions and nourishes the joint, while allowing bones to easily glide over one another.

Age, injury, a diet lacking in nutrients and genetics can all play a role in triggering inflammation in the joints, resulting in pain, swelling and restricted movement.

Fortunately there are a number of foods you can introduce to your diet that have been shown to help reduce inflammation, improve mobility and enhance your performance – inside and outside of the gym!

  • Extra Virgin Olive Oil – Add it to salad dressings, vegetable dishes or straight off the spoon! EVOO has been shown to significantly increase lubricin, a protein that protects cartilage and lubricates the joint.

  • Oily Fish – Increase your intake of cold-water fish, such as mackerel, sardines, herrings and salmon. These fish are high in EPA, which is an omega 3 fatty acid, known for it’s potent anti-inflammatory properties.

  • Bone Broth – Also known as stock, has been used for centuries for its healing properties. It’s rich in glucosamine and chondroitin sulfate – two compounds sold as supplements to reduce inflammation and joint pain. So why not get it for free!

  • Cherry Juice – Contains an antioxidant called anthocyanin, which gives certain fruits red, blue and dark-purple hues. It’s been shown to stop inflammatory responses associated with joint pain. Beware, cherry juice contains high levels of melatonin, which can cause drowsiness – so consume in the evening!

  • Garlic- Is rich in the mineral It is the cellular scaffolding on which connective tissue is built. Other sulphur rich foods are leeks, onions, brussel sprouts and cabbage.

  • Turmeric – Contains a potent anti-inflammatory compound called curcumin. Several studies have shown its ability to ease joint pain and inflammation associated with RA and osteoarthritis.

Start adding these foods to your daily diet and improve your joint health today!

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