Are you suffering from niggling pain in your joints or stiff in the morning. Before you reach for the next lot of Panadol there are natural things you can do to relieve that stiffness, aching or and pain. If your overweight reducing your weight by 10% can reduce the stress on your joints.
Following an anti-inflammatory diet which is very similar to Mediterranean diet can be a great alternative which reduces weight but also reduces pain. Refined carbohydrates such as white bread,cakes and biscuits promote inflammation in the body.
ANTI-INFLAMMATORY DIET
An anti-inflammatory diet consists of foods which reduce inflammatory responses such as pain and stiffness. The diet is rich in fruits, vegetables which are high in phytonutrients and antioxidants as well as nuts, legumes, lean meat (organic where possible) particularly deep-sea fish and plant-based proteins, such as quinoa, and good fats such as avocados & oils such as hemp and olive oil (cold pressed). Phytonutrients and antioxidants are often found in the colour pigment of fruits and vegetables, so it's good to eat a range of colours each day. Five to six serves per day is ideal. These phytonutrients and antioxidants also protect the body from free radical damage as well as being involved in cellular energy production and repair.
Health Benefits
This diet is like the Mediterranean diet which is associated with healthy ageing and reduced symptoms in chronic ailments such as arthritis, high blood pressure, weight issues and cardiovascular disease.Cardiovascular disease,diabetes and many other chronic health conditions are associated with low levels of inflammation. This diet replaces sugary refined & processed foods with whole nutrient rich foods.
Avoid
Removing grains (wheat,rye & barley) as well as processed meats such as bacon & ham,
Soft drinks including diet drinks,Lollies, refined sugar products. Biscuits and bought cakes (contain trans fatty acids which damage the cells in your body)
Fruit and Vegetables
Fruit and vegetables lower markers of inflammation which is a key factor in many forms of arthritis. Our bodies need two types of fibre: soluble and insoluble. Soluble fibre found in oats for example forms a gel when it combines with water which slows digestion. It also helps the body better absorb nutrients and is associated with lower total cholesterol and LDL (“bad”) cholesterol. You’ll find this type of fibre in foods like nuts, seeds, beans, lentils and oat bran. Insoluble fibre found in vegetables and legumes adds bulk to stool, preventing constipation.
Fibre and Low Inflammation
Research has shown that people who eat diets high in fibre have lower C-reactive protein (CRP) levels in their blood. CRP is a marker of inflammation that’s been linked to diseases like , heart disease ,arthritis and diabetes.
Good Fats
Eating deep sea fish such as salmon and sardines as well as cold pressed oils such as olive or hemp oil are needed for cell communication and healthy hormones as well as reducing inflammation. Numerous studies have demonstrated the ability of fish oils in optimal doses to reduce pain,inflammation and high cholesterol.
Prefer a Vegan Alternative?
That's ok too, cold pressed olive or hemp oil ,one tablespoon which can be added to a smoothie or on salads is a great way to incorporate good fats into your diet. Chia and hemp seeds are also good sources along with nuts such as almonds,hazelnuts and walnuts. One handful is a good snack along with seeds such as sunflower and pumpkin seeds. These seeds contain unsaturated fat .