Taking certain medications can interfere with the functioning of certain vitamins and minerals, such as folic acid, vitamin B6, zinc and magnesium. Low blood levels of B vitamins (which include folate and B12) can increase the risk of joint degeneration, so include dark green leafy vegetables and gluten-free whole grains such as rice, buckwheat, and amaranth in your diet.
What kind of food should you avoid?
Definitely, you need to exclude all fried foods, as well as fast food. Reducing the amount of salt consumed has a positive effect on joint health. It is necessary to reduce the proportion of consumed animal fats such as fatty dairy products and fatty meats to a minimum.
Some arthritis sufferers report that eliminating certain foods can help relieve their symptoms. They are commonly referred to as oranges, tomatoes and peppers, as well as dairy products and wheat. Since there is no scientific evidence to support these claims, it is wise to keep a food diary to see what triggers your arthritis symptoms in your particular case. Don't eliminate high-value foods from your diet without consulting your healthcare professional or dietitian.
What else can you do to protect your joints?
1. Maintain a healthy weight - every extra pound you lose can reduce the stress on your joints at times.
2. Be proactive. 30 minutes of light exercise daily will improve your overall health. Try sports such as swimming, running, but if sports are difficult for you, start with basic exercises and devote a few minutes to walking.
3. Rest your joints regularly - listen to your body to know when you need to take time out. With moderate stress on the joints, blood circulation and regeneration processes improve in them. But under excessive load, the vessels will not be able to recover.
4. Quit smoking - people who smoke are twice as likely to develop joint diseases.
5. Increase the level of vitamin D in your body. Exposure to the sun's rays on the skin promotes the production of vitamin D. Low levels of the "sun" vitamin are associated with osteoarthritis, so walk outside for 15 minutes daily without sunscreen. In summer, it is recommended to do this in the morning or late at night, when the sun is less intense. Keep in mind that foods like oily fish and eggs are rich in vitamin D.
