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The ultimate diet for healthy joints

Having a healthy balanced diet can help prevent inflammation and thus maintain healthy joints and reduce pain.

Inflammation is your body's natural reaction to protect itself against bacteria, viruses and injury. It tends to go away within a few days but if it persists it may be a sign that something more is going on such as arthritis, carpal tunnel syndrome, dupuytren's diesease, fractures and injury for example.

Anti-inflammatory foods

Diet can play a huge role in reducing and controlling symptoms, and includes eating foods such as fresh fruit and vegetables, whole grains, omega-3 rich foods such as salmon and mackeral. It is best to avoid salt, alcohol and smoking and limit your intake of processed and fried food.

Fresh fruit and vegetables

Fruit and veg are high in antioxidants. When cooking vegetables, steamed is best to preserve the nutrients.

The richest vegetables are dark leafy veg such as spinach, kale and broccoli and berries are the most beneficial fruits, such as blueberries, strawberries and raspberries.

Whole grains

As well as high in anti-inflammatory properties, whole grains are also rich in vitamins and minerals. Oats, brown rice, barley, whole wheat and whole rye are beneficial.

Omega 3

Omega 3 is found in oily fish such as salmon, mackerel and anchovies.

Herbs and spices

Spices like turmeric, cinnamon and ginger and herbs like mint, rosemary and sage are well known for their anti inflammatory properties, and are also a great way to add flavour to cooking without using salt.

Olive Oil

As we as anti-inflammatory properties, olive oil is a monounsaturated fat, which lowers total cholesterol.

These foods won't get rid of your joint pain completely but they can help reduce inflammation and pain and alongside gentle exercise, can help to protect your joints and keep them healthy.

If you experiencing chronic and persistent hand and wrist joint pain you may need to seek professional help.


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