Inflammation occurs when your body reacts to foreign substances. For example, your body may react to pollen by triggering allergies, or you may get a bacterial infection from exposure to bacteria. Although inflammation protects your body, chronic inflammation can severely affect your health.
Chronic inflammation can damage the tissues that make up your joints, such as ligaments, bones, membranes, and tendons, causing conditions like Crohn’s disease, arthritis, spondylitis, and more. Common areas of joint pain include hips, knees, shoulders, and the lower back. While certain anti-inflammatory drugs can help eliminate inflammation, a diet change can help reduce inflammation and swelling.
Read on as we discuss six anti-inflammatory foods to help reduce knee, hip, and back pain.
1. Omega-3 Rich Foods
Foods rich in omega-3, like fatty fish, chia seeds, walnuts, and flaxseeds, can help reduce knee, hip, and back pain. These fatty acids reduce interleukin six and C-reactive protein, which are inflammatory proteins in the body. Omega-3 helps to lower the risk of bone loss and fractures. The combination of Vitamin D in oily fish also allows for better calcium absorption and maintenance of bone density.
2. Leafy Vegetables
Dark, leafy vegetables like spinach, kale, Swiss chard, and bok choy contain magnesium, Vitamin K, and calcium, which increase bone mineral density. These minerals also restore cellular health and allow the body to produce collagen, which is essential for ligaments, cartilage, and joints. In addition to adding vegetables to stews or salads, you can blend them into smoothies.
3. Calcium-Rich Foods
Calcium forms the foundation of strong teeth and bones. Eating foods rich in calcium, like dairy, yogurt, cheese, leafy greens, almonds, and tofu, builds bone mass and manages inflammation by preventing the harmful effects of metabolic disorders.
If you’re lactose intolerant and can’t eat dairy or cheese, you can opt for other sources of calcium, like almond milk or soy milk.
4. Nuts and Seeds
Almonds, cashews, walnuts, peanuts, sesame seeds, chia seeds, and pumpkin seeds are great for your knees, hips, and back pain. These nuts and seeds support bone health. They contain magnesium, calcium, fiber, omega-3, and protein, aiding bone and muscle development.
Eating a cup of almonds daily delivers 385mg of calcium, while adding a cup of sunflower seeds gives you 109 mg. Add some of these nuts and seeds to your smoothies or salads. Alternatively, enjoy them as a snack when you need to grab something quick.
5. Eggs
Eggs are high in Vitamin D, which supports bone health. The egg yolk has been shown to have anti-inflammatory properties, leading to less inflammation and improved pain management.
6. Whole Grains
A diet rich in high-fiber whole grains can help fight inflammation and better manage knee, hip, and back pain. Including whole wheat bread, quinoa, and brown rice in your diet has phosphorous, a mineral that works with calcium to reduce joint pain.
These top six anti-inflammatory foods can help reduce knee, hip, and back pain. Note that although certain foods like cheese are considered anti-inflammatory, you should skip them if you’re allergic to them. Consider other alternatives like almond or soy milk. Speak to your doctor to discuss your options if you plan to change your diet.
Experts Warn People to Never Refrigerate These 15 Food Items
Refrigeration prevents spoilage and may extend the shelf life of common foods and other perishable items. While we may innocently store some foods in the refrigerator, you may be surprised that you shouldn’t store all of them, as this may affect their nutritional value, taste, and texture.
Although refrigeration can help preserve certain foods, some items shouldn’t be refrigerated to maintain flavor and freshness. Avoiding these foods can ensure your food stays nutritious, fresh, and flavorful.
Here are 15 food items experts warn people never to refrigerate for optimal flavor and freshness.
Experts Warn People to Never Refrigerate These 15 Food Items
3 Foods Dogs Shouldn’t Eat
We all love our furry friends and wouldn’t mind sharing tiny bits and pieces of food when we’re eating. While this may all be innocent, and you may be giving your dog foods that are okay, certain foods can be poisonous to dogs.
Dogs may react differently to food depending on the type, ingested amount, and size.
Read on as we discuss the three common foods dogs shouldn’t eat.
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