At Live Well Holistic Health, we don’t only advocate physical protocols like chiropractic and massage to keep you in top shape, but also a solid and healthy diet. Eating the right foods is especially helpful when it comes to avoiding specific kinds of problems, such as knee pain.
Knee pain usually comes from inflammation. Inflammation produces free radicals, which damage cells in response to toxins in the air and in our foods. The snyovium, or the cushion between the knee joint, is as vulnerable to free radical damage as the skin or other body tissues.
Keeping your weight down through eating healthy foods is important when it comes to taking excess pressure off the knees. Because body fat produces hormones and chemicals that can increase levels of inflammation, try to eliminate high calorie foods and keep your portions small.
According to research, including an article published in Nutrition Research in 2010, you can potentially avoid knee pain by eating a diet rich in fruits, vegetables, fish, and certain spices, which help to reduce inflammation. Here is a partial list of Live Well Holistic Health’s most recommended foods to eat in order to avoid knee pain:
Foods with Omega 3 Fatty Acids
Omega 3 fatty acids are essential for avoiding knee pain, as they decrease inflammation by suppressing production of chemicals that break down cartilage:
• Wild salmon, rainbow trout, herring, mackerel (not king), sardines, anchovies, Pacific oysters
• Omega-3 fortified eggs
• Ground flaxseed (grind just before eating)
Bioflavonoids contain the antioxidants quercetin and anthocyanidins, which function as anti-inflammatories similar to nonsteroidal medications like aspirin and ibuprofen:
• Onions, kale, leeks, cherry tomatoes, broccoli
• Blueberries, apricots, apples with the skin
• Black currents, lignin berries
• Green tea
Vitamin C is a strong antioxidant that helps develop cartilage. When you are lacking in this vitamin the knees can weaken:
• Tropical fruits: papaya, pineapple, and mango
• Citrus fruits: oranges and grapefruits
• Cantaloupe, kiwi
• Strawberries and other types of berries
• Cruciferous vegetables: broccoli, cauliflower, kale
• Bell peppers, tomatoes
This vitamin can help prevent the disintegration of cartilage
• Seafood wild salmon, sardines, cod
• Fortified milk, yogurt, tofu
A powerful antioxidant that is in colorful fruits and vegetables
• Brussels sprouts, broccoli, collard greens, mustard greens, chard, asparagus, sweet potatoes, winter squash, spinach, parsley, red peppers, tomatoes
• Cantaloupe, apricots
• Peppermint leaves
Ginger and turmeric are excellent spices for helping to avoid knee pain, as they are contain high anti-inflammatory properties. Grate fresh ginger into stir fried dishes and salad dressings. Ginger tea is another way to get a healthy dose of this powerful spice.
Turmeric, also called curcumin, is the main ingredient in yellow curry and can be added to stews, soups, and a variety of curry dishes.
For more information on how to avoid knee pain by eating intelligently, as well as to learn more about the healing protocols we offer at Live Well Holistic Health, please contact us today.