“It is health that is real wealth and not pieces of gold and silver”, quoted well by Mahatma Gandhi. The real wealth of a human is his healthy body; one can’t buy health by pieces of gold or silver but can preserve good health conditions by adapting good lifestyle and food habits.
Our body functions depend on how well we take care of our health by following a good dietary pattern, daily exercise, and many more. The type of food we eat directly impacts our overall health. Unhealthy food degrades normal health while healthy foods promote the functioning of our whole body.
Amid all the major body functions, joint movement is the one. All the body movements are only possible due to the presence of joints. We are able to do body movements, and make our body stable only if the body joints are in a good condition. We often see our elders who are suffering from various joints problems and severe pain in their joints. This is because our joints require lubrication and proper care.
In this article, we’ll throw light on the foods which are beneficial for lubricating the joints and uplifting joint health.
What Is joint?
What actually joint is? In the human body, a joint is a physical point where two bones meet or it is a connection between two bones. For example, the knee joint- at which the femur (thigh bone) and the tibia (shin bone) meet. The joint is responsible for supporting the body in doing movements such as walk, run, bend, climb, etc. This is all possible because of the well-lubricated joints.
Smooth tissue named cartilage and synovium and a lubricant called synovial fluid provides cushioning to the joints to avoid rubbing of the bones. But growing older, excess body weight and an injury can wear and tear this cartilage which further results in joint damage, and various other joint issues.
So, lubrication is an important thing when it comes to joint health. Joints can work well only if they are well lubricated. You can lubricate the joints by consuming joint lubrication foods for effective results herbal joint Lubrication Remedy and following some measures to improve their health.
Top 10 foods to lubricate the joints
Here is the list of foods that are known to lubricate the joints and maintain their normal functioning:
- Omega-3 fatty acids/ Fish
Omega-3 fatty acids contain numerous health-beneficial nutrients and are well known to lubricate the joints. These good fatty acids reduce the inflammation in the joints and promote their normal functioning. You can get Omega-3 fatty acids from cold-water fishes such as sardines, halibut, trout, salmon, and tuna.
Not only for joint health, but omega-3 fatty acids will also enhance brain functioning, and reduce the risk of diabetes, cardiovascular disorders, and other illnesses.
- Whole grains
The proteins present in refined grains including regular pasta, white rice, and white bread) can trigger the inflammatory response in the body and interfere with the functioning of the joints. However, high-fiber whole grains aids in the production of fatty acids that lubricate the joints and reduce inflammation in them. Sticking to the whole grains is really an excellent way to keep joints awesome!
- Olive oil
Toss out the unhealthy oils- peanut oil, sunflower oil, and vegetable oil, all of which can increase the inflammation in the joints and interrupt their functioning. Instead of these oils, choose olive oil for cooking purposes and making salad dressings. For more benefits, go with the extra virgin variety which is less processed.
Olive oil is an unsaturated healthy fat and you would like to know that olive oil is another source of Omega-3 fatty acids.
- Nuts and seeds
The best food sources for vegetarians to lubricate joints are nuts and seeds. Daily intake of chia seeds, walnuts, flax seeds, almonds, or pine nuts is recommended for boosting the joint’s health and minimizing the inflammation in the connective tissue and joints.
The best way to take almonds is to soak them overnight and eat them early in the morning by peeling them off. Consumption of other nuts and seeds is also advised in the early morning to get their complete benefits.
- Lentils and Beans
Lentils and beans are part of our daily meals and used for centuries due to their multiple health benefits. Lentils and beans are packed with large amounts of proteins, essential minerals, and fiber.
The consumption of lentils and beans will provide sufficient proteins to the bones and joints to stay healthy. Also, the anti-inflammatory and antioxidant properties of lentils and beans are good for overall well-being.
Add soybeans, pinto beans, chickpeas, lentils, and black beans to your daily meals for lubricating and improving joint health.
- Colorful fruits
Due to high sugar content, sometimes the fruits get a bad wrap. But the truth is that they are rich in antioxidants and numerous health-beneficial compounds. Similar to vegetables, some fruits are very effective than others.
You can consume apples, berries, pineapple, grapes, watermelon, avocado, and tart cherries in your routine for strengthening the joints and keeping them lubricated.
- Brassica vegetables
What are brassica vegetables, you might ask! These vegetables are also called cruciferous vegetables. The word brassica is commonly linked with the cabbage and mustard family. Leafy greens such as mustard greens, purple cabbage, kale, and arugula are included in the brassica family.
Several other famous and tasty vegetables are cauliflower, broccoli, and Brussel sprouts.
- Dark chocolate
Now, it’s the turn of everyone’s favorite- dark chocolate. Not only good in taste but dark chocolate also consists of anti-oxidants, anti-inflammatory, and a variety of nutrients. Dark chocolate can cope up with genetic predisposition to insulin resistance and inflammation in the joints.
- Bone broth
Bone broth consists of all the essential compounds that are required to maintain the normal health of the joints. These compounds are- amino acids, chondroitin, calcium, and glucosamine. The gelatin-like substance that comes from cooking bones mimics collagen that occurs naturally in the joints, ligaments, and tendons.
Bone broth stimulates the regeneration of cartilage and promotes the healthy functioning of the bones. You can take bone broth as a hot broth or can use as a cooking base or sauce.
- Garlic and Root vegetables
Turmeric, ginger, onions, and garlic are proven to be favorable vegetables for the joints. These pungent root vegetables protect the joints from ailments such as arthritis, joint pain, etc., and lubricate joints for uninterrupted body movements. Add these vegetables to your meal for preventing any defects in the joints.
OTHER TIPS FOR HEALTHY JOINTS
Along with the consumption of joint lubricating foods, here are some tips that will help you in preventing various joint-related disorders. Adapting the following given tips in your daily life will make your joints more efficient and strengthened even at elder stages.
- Do daily exercise
Exercise can aid you in avoiding any stiffness in your joints and enhance their movement potential. Doing aerobic exercises that increase your heart rate can minimize joint swelling and inflammation.
You can start from low-impact activities like bicycling or swimming and increase it day by day. It is suggested that a daily workout for 45 minutes is required to get a healthy body.
- Follow good body posture
Do you observe your posture while standing, or sitting? It is necessary to keep your body posture straight and fine. A good posture helps in guarding the hip joints and back muscles. Also, keep your posture right while lifting or carrying.
- Avoid unhealthy foods
“You are what you eat”, means your body will show the type of food you are eating. Unhealthy foods lead to degradation of health while eating healthy foods is very good for enhancing overall body functioning. Eat only the right foods and stay away from fast foods, fried foods, and processed food items.
- Weight training
Building body muscles is also an effective way to support the joints. Also, the body muscles will improve your physical appearance. Weight training in the gym will help you in building muscle and making your ligaments strong. In this way, the joints don’t have to do all the work and the strain gets divided.
- Maintain normal body weight
Having excess body weight can put extra strain on your joints and raises the risk of developing joint problems. Mainly, the knees, feet, and the back are the most affected body joints due to obesity. Achieving a normal body weight is the prime requirement for keeping the joints healthy and reducing the risk of cardiovascular disorders.
After reading this article, you’ve read the food items that are efffective in lubricating and regulating joint health . Start using these food items along with the given tips and Diet Plan for Arthritis Patient to prevent any joint-related issues and preserve them from the effects of aging.