Do you have joint pain? You are not the only one if it serves as a small consolation. Menopause, sedentary life, mechanical and repetitive movements or the usual practice of physical exercise are factors that they can cause effects such as joint pain, although they often occur without apparent cause or due to certain diseases such as arthritis or rheumatism. With healthy eating and good life habits we can alleviate these pains by strengthening joints, muscles, bones, cartilage and tendons. We give you some tips to counterattack from the table, whether you suffer in these moments of joint pain or if you want to prevent them.
Monitor the pH of the blood
The alkaline diet is based on neutralizing the acidity of the blood to avoid inflation and clean and purify the body of toxins and heavy metals. The foods that cause this acidity in the blood are, among others, milk, coffee, red meat, refined flours, sugar … avoid them as much as possible and choose to include in your menus alkaline foods such as broccoli, avocado, red pepper, apples, cabbage or carrots.
Water is the best alkaline that exists so put the batteries in order to drink 8 glasses of water daily. If you have trouble drinking water, you can give it a different touch by making infused water with, for example, cucumber, ginger, apple, cinnamon … You can also add more water to your diet by drinking broths and infusions, if they are cleansing like horsetail or dandelion better.
Proteins that take care of your joints
Avoid animal protein acidity but you can include some with moderation. Ideally, do not eat red meat and opt for the consumption of white meats such as chicken or turkey moderately. Taking blue fish such as salmon or mackerel would also be a great option as a protein that also I would add Omega 3 to your diet, a substance that improves cognitive function, reduces inflammation and keeps joints healthy.
Legumes and nuts with a great source of vegetable proteins. You can substitute animal protein for these foods since it has been studied that they have only some essential amino acids less than animal protein so they are a very healthy alternative to include in your diet and take care of yourself more.
Calcium and magnesium are your allies
They are two fundamental elements to maintain strong bones and joints. They will also keep fatigue, insomnia, migraines and anxiety at bay. We recommend you to include in your menus legumes and nuts but also seaweed, broccoli, kale, sesame seeds, pumpkin seeds, dried figs, parsley, oatmeal, banana, dark chocolate….
Magnesium is an essential mineral for health and acts together with calcium in the formation of teeth and bones. Protects the joints and the proper functioning of the nervous and muscular system. The good thing is that it is not difficult to obtain it from a healthy and balanced diet.
Increase the intake of foods rich in sulfur and collagen
We do not usually talk about the importance of sulfur in food or the foods that contain this mineral but It is an important support element that strengthens the cartilage and protects the joints. You can find this mineral in onions, leeks, cauliflowers or garlic.
What you've probably heard a hundred times about is collagen. Collagen is basic to keep connective tissues together. Muscles, tendons, cartilage, ligaments, bones … they are held together thanks to the collagen that allows the body's structures and tissues to sustain. You can add collagen to your diet through foods such as gelatin, bone broth or even with hydrolyzed collagen.
Check your vitamin D levels
Vitamin D improves calcium absorption and is responsible for keeping the nervous system, muscles and immune system healthy. The best way to naturally synthesize vitamin D is by exposing ourselves to the sun but when this is not possible we can use supplements.
Vitamin D deficiency it can lead to loss of bone density, joint pain, weakness … In addition to being associated with health problems such as diabetes, hypertension, cancer or autoimmune diseases such as multiple sclerosis.
You can also boost vitamin D levels with the diet although foods do not have large amounts of this vitamin. Liver, blue fish, egg yolk or products fortified with vitamin D are a good option. Check your vitamin D levels because its excess is also problematic since it is toxic at high levels and it can damage the kidneys, raise the level of calcium in the blood (hypercalcemia), arrhythmias, nausea, vomiting or weakness among other symptoms.
Taking good care of your diet, having healthy habits, a positive attitude and practicing exercise you will manage to prevent and minimize joint pain. The saying goes, we are what we eat, take care more inside and you will notice it on the outside.