Joint Health

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Your joints are very important, and some changes to your diet can be a good way to improve your joint health.

Foods high in antioxidants can help prevent damage to joints so make sure you consume fruits and vegetables that are high in vitamins A, C and E. Good sources of vitamin A include yellow and orange fruits and vegetables such as carrots, cantaloupe and apricots. Sources of vitamin C include red bell peppers, broccoli, citrus, papaya and raspberries. The good sources of vitamin E are avocados, almonds, peanut butter and whole grain breads. An Increase in selenium containing foods as well (salmon, Brazil nuts and brown rice) can also be protective and beneficial for joint health.

Ensuring that you get an adequate intake of omega-3 in your diet is a good way to prevent swelling and discomfort in joints as omega-3s have anti-inflammatory properties. Other kinds of fat can actually increase inflammation in the body so stay away from these and increase those high in omega-3.

Always keep hydrated by drinking plenty of water. This helps to lubricate the joints and keeps movement smooth.

Maintaining a healthy weight is important as carrying more weight increases the stress on your joints as you move and can cause pain. Losing weight will reduce the stress on your joints making movement easier and more comfortable.

Supplementing your diet with glucosamine is a good way to ensure your joints stay healthy and strong. Glucosamine is a precursor for the compounds that form your joints which are called glycosamineglycans. Not all the research so far has been positive but there is evidence to suggest that glucosamine can benefit joint structures. Typical supplementation should be 1500mg of glucosamine per day. This can be taken over a number of doses throughout the day. The most common forms are glucosamine sulphate and glucosamine chondroitin.

Please feel free to contact the G4 Didsbury Clinic (Manchester) to speak to a member of our diet & nutrition team for any questions that you may have or if you wish to arrange a consultation to discuss your diet, nutrition and lifestyle.

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