Are you suffering with joint pain in your knees, hips or wrists? Well you’re not alone! In Ireland there are approximately 400,000 people suffering from osteoarthritis, causing them pain and restricted mobility in their joints.
Our joints are built to withstand remarkable forces. Within each joint is a capsule filled with synovial fluid. It’s this fluid that cushions and nourishes the joint while allowing bones to easily glide over one another.
Age, injury, a diet lacking in essential nutrients and genetics can all play a role in triggering inflammation in the joints, resulting in pain, swelling and restricted movement.
Fortunately, there are a number of foods and supplements you can introduce to your diet that have been shown to help reduce inflammation, improve mobility and enhance your performance – inside and outside of the gym!
- Extra Virgin Olive Oil – Add it to salad dressings, vegetable dishes or straight off the spoon! EVOO has been shown to significantly increase lubricin, a protein that protects cartilage and lubricates the joint.
- Oily Fish & omega 3 supplements – Increase your intake of cold-water fish, such as mackerel, sardines, herrings and salmon. These fish are high in EPA, which is an omega-3 fatty acid, known for its potent anti-inflammatory properties. If you don’t consume oily fish regularly, supplementing with omega 3s is an excellent way to increase your levels of EPA.
We love Wiley’s Peak EPA - https://yourwellnesscollective.ie/products/wileys-peak-epa
- Glucosamine, Chondroitin & MSM – these are nutrients found in bone broth, which has been used for centuries for its healing properties. Glucosamine, MSM and chondroitin are key components of connective tissue in the body, including cartilage, synovial and bursal fluid, ligaments, and tendons.
- Collagen Peptides – Supplementation of collagen peptides, may help improve joint pain, mobility and bone density. It’s important to supplement with vitamin C to improve the absorption of collagen.
Vital Proteins, Marine Collagen - https://yourwellnesscollective.ie/products/vital-proteins-marine-collagen
- Garlic- Is rich in the mineral It is the cellular scaffolding on which connective tissue is built. Other sulphur-rich foods are leeks, onions, brussel sprouts and cabbage.
- Turmeric – Contains a potent anti-inflammatory compound called curcumin. Several studies have shown its ability to ease joint pain and inflammation associated with RA and osteoarthritis.
Start adding these supplements and foods to your daily diet to help improve your joint health today!