Nutrition for Joint Pain
Joint pain may be caused by arthritis. Rheumatoid arthritis is caused by swelling and inflammation of the joints. Osteoarthritis is caused by degeneration of joint cartilage resulting in pain from rubbing bones. Joint pain can be treated with medication and diet. Anti-inflammatory agents in food decrease inflammation in the joints. Weight management is also crucial to decreasing pressure on the joints.
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Significance
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Diet always has an effect on overall health. Certain foods tend to increase pain and inflammation in joints. These foods include those high in saturated fat, and dairy products. It is important to maintain moderate intakes of protein and fat.
Nutrients
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Keeping at a healthy weight with good nutrition and exercise, along with following any medication regimen meticulously, will decrease pain in joints. Adequate vitamins and minerals are also necessary. It is strongly recommended to meet the daily recommended intake, or DRI, for many vitamins and minerals, especially calcium, folate, anti-oxidants, fish oils and B vitamins. The supplements glucosamine and chondroitin may improve joint function.
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Fats
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Saturated fat increases inflammatory response in the joints. A moderate fat diet, in which your total fat intake accounts for about 20 percent of calories you consume, is recommended. It is best to replace saturated fat with omega-3 fats and monounsaturated fats. Fish oils from cod, tuna, salmon, sardines and supplements have anti-inflammatory properties and omega-3 fatty acids. You'll also find healthy fats in olive oil and canola oil.
Anti-Inflammatory Agents
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Anti-oxidants contain anti-inflammatory agents. Vitamins C and E use the antioxidant effect to reduce inflammation. Vitamin C is found in fruits and vegetables---in higher concentrations in produce that don't quickly brown when exposed to air. Vitamin E is found in most oils or can be taken as a supplement. There are also anti-inflammatory spices, such as turmeric and ginger.
Anti-oxidants may have a greater effect on decreasing joint pain when injected into arteries, rather than consumed orally. Further studies are needed before this becomes a mainstream treatment.
Method
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A diet rich in fruits, vegetables, fish oils and grains is believed to decrease joint pain. Dairy products and saturated fats increase inflammation in the joints. Following a vegetarian diet with inclusion of fish or fish oil may be the most beneficial strategy.
Exercise (especially something fluid and low-impact like tai chi), acupuncture and meditation may also help to improve health, stress levels and mobility, thereby easing joint pain.
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