As you reach middle-age, your joints are likely to bear the effects of wear and tear and systemic inflammation. Therefore, it becomes crucial to maintain your joint health to live a physically active life and prevent falls and disability. Preventing weight gain and consuming a nutrient-rich diet is essential to promote healthy joints. If you have any joint health-related issues, you need to visit a reputed Orthopaedic Hospital in Ghaziabad for assessment and proper treatment.
The role of nutrition in joint health
Joints mainly contain active tissues, and with increasing age, the body’s capacity to repair these tissues lessens. Over a period, these joints degenerate, and along with other factors like excess weight, injuries, and inflammation, you can suffer from joint pain and lesser mobility. When we are young, our bone mass keeps increasing, but from about 40 years, the percentage of bone loss is more than that of bone formation. Excessive bone tissue loss leads to conditions like osteoporosis.
It is essential to accumulate bone mass sufficiently during youth to reduce the risk of osteoporosis in later life. An active lifestyle combined with a healthy nutrition-filled diet can maintain excellent joint health. To know more about the right diet for good joint health, get an appointment with the Best Orthopaedic Hospital in Ghaziabad.
The right nutrition for optimum joint health
Even though we can get nutrients from supplements, they are not a replacement for food. For our joints to remain healthy, we need to eat food that contains a combination of multiple nutrients.
These nutrients will keep your joints healthy:
- Calcium: It keeps our joints healthy and strong, besides improving blood circulation and muscle control. If we do not provide enough calcium to our body, it gets the nutrient from the bones. Eventually, it will weaken the bones and lead to osteoporosis. Milk and milk products like cheese or yoghurt are rich in calcium. You can also get calcium from non-dairy food like leafy greens, such as spinach, Broccoli, cooked soybeans, dried figs, or oranges.
- Vitamin D: You need vitamin D to absorb calcium from food. Even though sunlight is the main vitamin source, we can get the nutrient from foods like egg yolks, fatty fish like salmon, mackerel, or tuna, and vegetables like Okra.
- Vitamin C: It helps maintain healthy joints and prevent inflammatory conditions like arthritis. You can get Vitamin C in foods like oranges, limes, bell peppers, mangoes, and strawberries.
- Polyphenols: They are antioxidants that lessen joint inflammation and delay cartilage breakdown. They also increase your bone strength. They are present in teas, especially green, oolong, or black tea.
- Omega-3 Fatty acids: They help to reduce inflammation and reduce stiffness in conditions like arthritis. You can get it from fish oil, fatty fish, such as salmon or tuna, flax seeds, chia seeds, and walnuts.
You also must avoid certain foods if you want to prevent joint-related health problems. Limit or avoid refined grains like white bread, and white rice, and refined sugar. Avoid red meat, processed foods, salty foods, alcohol, and foods that contain gluten.
By maintaining a healthy, nutritious diet, you can ensure optimal joint health. If you suffer from joint pains or other related issues, visit Santosh Hospitals, the Best Knee Replacement Hospital in NCR Delhi. The hospital’s experienced orthopedic doctors will evaluate your condition thoroughly. They will prescribe a suitable treatment plan and recommend the best nutrition-rich diet for you to maintain excellent joint health.