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How to eat to keep your joints healthy

Recently, the age of people suffering from joint diseases has become younger. What is the reason for the appearance of early problems with bones and joints by doctors?
Numerous anatomical structures, such as ligaments, muscles, nerves, vessels, tendons, affect the condition of the joint and its operation. If any tissue from its environment is disturbed, when the composition or volume of the lubricating fluid changes, the joint begins to hurt.
In order for the joints to be healthy for as long as possible, they must be protected from an early age. There are many recommendations regarding gymnastic exercises lifestyle, adequate  loads, the right choice of shoes, etc., but in this article we will talk about optimal nutrition for the joints.

food for healthy is korean food healthy

Malnutrition is one of the causes of joint damage

Modern food products are often of poor quality - refined, high-calorie with all kinds of chemical additives harmful to the body. But bones, cartilage and joints are formed thanks to the building material that comes with daily products.
Indeed, nutrition for healthy joints is primarily a balance in the elements. In the human diet should be dishes with the optimal content of proteins, fats, carbohydrates, minerals and vitamins. A lot depends on the ratio of all the constituent elements in nutrition, on how much and in what form they enter the body.
Let us dwell in detail on the main recommendations of doctors regarding the nutritional characteristics and composition of the food that a patient who cares about the safety of his joints should receive. Of course, if the diagnosis is already made, a special diet will be required, which will be announced by the attending physician.
In this article, we will talk about the main principles of nutrition, about which foods should be preferred and emphasize how important it is to monitor your weight.

Healthy Nutrition Fundamental Principles for  Healthy Joints

The fight against extra pounds
First of all, you need to know your optimal weight and control it. Each extra kilogram increases the load on the joints several times! Therefore, you need to start a healthy lifestyle with weight loss (if there is excess). The fullness comes imperceptibly, but in the end it not only changes the appearance, but also insistently makes increased demands on the joints of the spine and lower extremities. As a result of an excessive load, the cartilaginous layers in the intervertebral discs wear out more actively and age. You need to monitor your weight regularly, play sports, limit yourself to sweets and calories. Eating should be fractional and in small portions. It is necessary to abandon the abundant use of hot sauces.
You should not go on a rigid diet and arrange fasting days on your own. Any long-term restrictions should be agreed with your doctor.
Cooking food
Of great importance is the way in which food enters the body. Food should be gentle on cooking. It is necessary to exclude fried, to limit long-term heat treatment. It is advisable to bake, stew, cook or cook steamed foods.
Do not get involved in salt, vinegar, mayonnaise or ketchup. If you are used to all kinds of sauces and additives, then after they are canceled, the food will seem fresh for the first time, but soon you will feel its true taste and will begin to enjoy natural food. As a last resort, replace pickled vegetables with sauerkraut.
Introduction to the diet of greens
Parsley and dill are especially useful for joints. It is necessary to eat 1 tablespoon of dill greens and one teaspoon of parsley every day. It is advisable to eat greens from your site. In this case, it can be dried for the winter. Dried herbs should be stored in glass jars tightly closed with a lid. Greens perfectly remove harmful substances, actively participating in the metabolism. If you buy greens at a store or market, rinse them thoroughly in running water and soak them for several hours.
Fiber Introduction
Fiber should be present in the diet in the form of fruits, vegetables, bran, whole grains. Bran play the role of an adsorbent, cleansing the body of unwanted elements and contribute to intestinal motility.
Introduction to the diet of essential trace elements
The lack of trace elements is fraught with significant violations in the structure of bones. Of course, you can introduce trace elements into the body as part of vitamin-mineral complexes, but taking them with food brings much more benefit. Selenium, iron, zinc, boron are especially important for bone tissue.
  1. Selenium. To strengthen the joints, selenium is needed, which moisturizes the joint. Selenium is found in garlic, kelp, brown rice, oatmeal, and meat.
  2. Iron. Dilution of bone structures can provoke a large amount of phosphorus. To adjust the amount of this macronutrient, it is necessary to obtain iron. It removes excess phosphorus. The source of iron is the liver, tongue.
  3. Zinc. This microelement stimulates regeneration processes, helps the synthesis of collagen fibers. It is found in unprocessed brown rice and meat.
  4. Boron. Strengthens bone tissue. It is found in any cabbage, in nuts, prunes, raisins, and seafood.
Introduction to the diet of macronutrients
To maintain healthy bone structures, the body also needs macronutrients.
  1. Calcium.
First of all, bones should receive enough calcium. Especially a lot of it in whole milk, hard fat cheeses, fresh eggs, nuts, beets, wholemeal corn, artichokes and, of course, cottage cheese
It is advisable to consume calcium-containing products in the afternoon, since before 13 hours it is actively excreted by the kidneys.
  1. Phosphorus
Phosphorus also strengthens bones, maintaining an acid-base balance. It is abundant in marine and oceanic fish, in legumes, and in cabbage. But excessive use of this macro can lead to bone demineralization. Reducing the absorption of phosphorus in the digestive tract can products containing magnesium (green vegetables) and iron.
  1. Magnesium
Magnesium not only regulates the phosphorus content, it normalizes the work of neurons that transmit impulses from bones and their joints. It is found in poppy seeds (100 g - 526 mg), in cocoa, in buckwheat, in soybeans, in cherries, green vegetables, sunflower seeds, avocados, and dark chocolate.
  1. Potassium
Potassium plays a large role in metabolism. It is found in the green leaves of vegetables.
  1. Sulfur
Sulfur also promotes adsorption of Ca. It is found in products of animal origin, in buckwheat, in radish, gooseberries, young peas, garlic and onions.
Introduction to the diet of "living" vitamins.
We must not forget about vitamins. Antioxidants are especially valuable for bone tissue. Antioxidants act on free radicals that cause bone pain.
  1. Vitamin D.
Most vitamin D is found in cod liver, in yolk, and in butter. Vitamin D in combination with calcium significantly improves bone mineralization.
  1. Vitamin C
Vitamin C has a pronounced antioxidant property. It is found in rosehips, kiwi, citrus fruits, and currants. When heated, the vitamin is rapidly destroyed, so foods containing it must be eaten fresh
  1. Vitamin E
Tocopherol is present in avocados, in cereals, in peanut and sunflower oil.
  1. Vitamin F
Vitamin F along with vitamin D helps assimilate Ca and P. It is found in olive oil, flaxseed, nuts and sunflowers.
  1. Niacin (nicotinic acid)
This compound, vital for healthy bones, is involved in many biochemical processes; it is found in peanuts, in sunflower seeds, in the liver, in turkey and in chicken breast.
  1. B vitamins
The source of these essential organic compounds is the lamb kidney, in the brain and other offal. They are also found in fresh eggs, natural cheeses, lobsters, oysters, crab, bananas, brewer's yeast.
Introduction to the diet of mucopolysaccharides and collagen
Mucopolysaccharides (MP) are part of the intercellular substance of connective tissue. They participate in the formation of the main moisturizing substrate of the joint - synovia. MPs are found in cartilage, bones, tendons of animals, birds, fish, and algae. Therefore, it is important to periodically eat jellied meat, aspic fish, rich broths, jellies. Jelly and fruit jellies should also be added to the diet. Collagen provides elasticity to the ligamentous apparatus. It is found in salmon fish, in meat (especially beef and turkey), in kelp.
Drinking mode
In addition to a balanced diet, water is important for cartilage and bone. Recent scientific evidence disproves the view that you need to drink up to 2-3 liters per day. You need to listen to your body and drink when thirst occurs. But for joints it is important to get at least 1 liter of pure water.

Products harmful to the joints

If there are signs of joint disease, it is necessary to exclude from the menu some products that especially negatively affect the musculoskeletal system.
  1. Legumes
  2. Smoked meats of any kind, marinades, dried salted fish.
  3. Fatty foods.
  4. Cheeses for long-term storage.
  5. Foods rich in phosphates - processed cheese, sausage products, crab sticks, condensed milk, almost all varieties of ice cream.
  6. Sources of oxalic acid - spinach, turnip, sorrel, radish
  7. Carbonated drinks.
  8. Sources of purines - lentils, beans, offal, fatty pork, chocolate
  9. Trans fats - fast food, baked goods, hard margarines
  10. Large doses of alcohol.
  11. Sources of solanin, which disrupts the function of certain enzymes in muscle tissue - tomatoes, black pepper
  12. Products with preservatives - salt, sugar, nitrites, nitrates, sulfur dioxide, etc.

Products important to joints

  1. Products containing mucopolysaccharides - seafood, gelatin, jellied meat, strong ear, aspic, fruit and berry jellies, natural marmalade.
  2. Products containing iron - tongue, liver, offal
  3. Products with vitamin D - egg yolk, fish liver, butter
  4. Dried fruits - dried apricots and prunes especially (only untreated with sulfur)
  5. Calcium-containing foods - milk, cheese, cottage cheese
  6. Products containing polyunsaturated fatty acids - mackerel, salted herring, salmon, trout.
  7. Sources of vitamin C are blackcurrant, rose hip, kiwi and citrus fruits.
  8. Raw fruits and vegetables should be at least half the daily diet.
  9. Separately, doctors isolate watermelon. Watermelon juice is an excellent body nurse, as it naturally removes unnecessary salts.
  10. Fiber-containing foods, i.e. dietary fiber - whole grains of rye, wheat, bran, brown pasta, oatmeal, broccoli
  11. Pineapple - The fresh pineapple contains the bromelain enzyme, which reduces inflammation.
  12. Cherry, strawberries, blueberries - a berry containing anthocyanins (substances that have anti-inflammatory effects)
food for healthy is korean food healthy

Joint Nutrition Supplements

Nutritional supplements are now widely advertised. But they should be appointed only by specialists. Each supplement has certain indications and contraindications, therefore, the doctor recommends them, given the nature of the process, the age of the patient, his complaints and objective examination data. The purpose of food additives is justified only in complex treatment, in this case it helps to improve tissue nutrition, reduce inflammation and accelerate regeneration. In individuals predisposed to overweight, taking supplements can provoke an increased increase in body weight. In this case, doctors prescribe the necessary supplements in short courses.
Nutrition Tips for People with Joint Disorders
  1. Do not eat meat and milk daily.
  2. When taking non-steroidal anti-inflammatory drugs, minimize salt intake, it retains fluid in the cells.
  3. Eat more whole grain cereals.
  4. Be careful about taking nutritional supplements and only take them after consulting your doctor.
  5. Actively introduce greens into the diet.
  6. Exclude alcohol.
  7. Do not get carried away with coffee (no more than two cups per day)
  8. Try not to heat food, but cook it at one time.
  9. Do not forget about nuts and oily fish.
Remember careful selection of products, drawing up a balanced menu will provide strong joints and protect them from premature wear, and you will remain healthy and active until old age!

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