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600Osteoarthritis begins with the breakdown of joint cartilage which results in pain, stiffness, swelling and tenderness. The joints are most often affected, but osteoarthritis can also affect the shoulders, elbows, wrists and ankles.

Top 10 Foods To Include In Your Diet To Help Fight Osteoarthritis

Salmon, mackerel, sardines are full of omega-3s (good fat). Research tells us omega-3 fatty acids significantly reduce joint pain. Healthy fats may also enable people taking non-steroidal anti-inflammatory drugs (NSAIDs) to reduce their dosage or discontinue use.

Mixed Berries are packed with antioxidants. Antioxidants protect your body against inflammation and Free diet ebooks radicals.

Green Tea possesses anti-inflammatory properties which may help reduce pain from OA.

Bananas are high in magnesium and potassium. These minerals help increase bone density. Magnesium is also known to alleviate symptoms of arthritis

Orange juice is full of vitamin C which is important in the development of normal cartilage. A deficiency of vitamin C might lead to the development of weak cartilage.

Pineapple contains a digestive enzyme called Bromelain which may help reduce inflammation.

Turmeric and ginger contain massive amounts anti-inflammatory properties. I love adding a herby turmeric dressing to all our salads.

Foods To Remove From Your diet

Food intolerances.

Sugar may cause inflammation.

Salty foods inhibit the absorption of calcium, deters collagen production, causes loss of bone mass and reduced joint space. Enjoy Himalayan rock salt which is full of vitamins and minerals.

Processed and refined foods.

Trans fat and saturated fat may clog up your arteries.

Dairy may promote cholesterol build up and can instigate inflammatory responses.

Controllable Risk Factors

Healthy diet. A healthy diet packed with healthy omega-3's (chia, flaxseeds, pumpkin seeds, hemp seeds, and salmon) to reduce joint inflammation. Unhealthy fats may contribute to your risk of developing osteoarthritis.

Exercise. A lack of exercise weakens muscles and bones, decreasing flexibility and support at the joints. This eventually leads to pain and stiffness. At the same time, over-exercising can also be harmful to the joints.

Strong muscles. If muscles surrounding your joints are weak you are more prone to develop osteoarthritis in those joints. Strength training and yoga can help you build muscle, which strengthens your joints and provides protection against osteoarthritis.

Nic is the founder of Nic Makim Health Biz, your health + wellness guide to feeling fabulous with nourishing wholefoods. Nic empowers busy people with effective online health coaching, nutrition programs, ebooks and an award winning health blog.
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