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5 Tips to Reduce Joint Inflammation

Posted by nutritionist 27/12/2019 0 Comment(s) joint health,

 

Inflammation is a natural defense mechanism where your body fights against infection, disease or injury, in order to heal and protect itself.  Unfortunately, inflammation can become your enemy when it persists for weeks, months, or even years. Multiple factors (e.g. ageing, unhealthy diet and lifestyle, stress, and environmental factors) can promote chronic inflammation, and joint pain is one of the most common symptoms of this persistent inflammation.

 

Did you know that many chronic diseases such as arthritis, cancer, stroke, heart disease and diabetes have been linked to chronic inflammation? Hence, it is important that you pick the right anti-inflammatory foods to lower your risk of such diseases. Here’s how you go about doing it:

 

1. Consume More Fatty Fish

 

Fatty fish like salmon, sardines, and herring are loaded with omega-3 fats. Omega-3s exhibit anti-inflammatory effects. This has been demonstrated in many studies. One involving over 700 postmenopausal women showed that the intake of omega-3s decreased the levels of two inflammatory proteins (C-reactive protein and interleukin-6).

 

Dislike fish? Take fish oil. Research has shown that a daily consumption of fish oil (600 to 1,000 mg/day) reduces joint pain, swelling, and stiffness.

 

 

2. Opt for Whole Grains

 

Whole grains can lower systemic inflammation, thanks to their high fiber content.

 

According to 9 randomised trials with 838 subjects, increased whole grain intake was inversely associated with inflammatory markers (C-reactive protein, Interleukin-6, Tumor necrosis factor-α, Interleukin-1β).

 

 

As such, you are encouraged to eat a minimum of 3 ounces (1 ounce is equivalent to 0.5 cup cooked brown rice or 1 slice of whole-wheat bread) of whole grains daily. Go for whole grains made with the entire grain kernel, like brown rice, quinoa, whole-wheat flour, and oatmeal.

 

 

3. Snack on Nuts

 

Nuts are rich in inflammation-fighting monounsaturated fat and antioxidants and are great anti-inflammatory foods for rheumatoid arthritis. A 15-year longitudinal study observed a 51% lower risk of death from inflammatory disease (including rheumatoid arthritis) in subjects who had the highest intake of nuts.

 

Hence, we recommend that you consume 1.5 ounces of nuts per day (1 ounce is approximately 1 handful). You can go for walnuts, almonds and pistachios.

 

 

4. Eat more Colourful Fruits and Vitamin K-rich Vegetables

 

Anthocyanins responsible for the colours of red and purple fruits such as strawberries, raspberries, cherries, blueberries and blackberries have been shown to exhibit anti-inflammatory effect. Additionally, studies have demonstrated that eating vegetables high in vitamin K (e.g. kale, spinach, broccoli and cabbage) can lower blood inflammatory markers. You may also add ginger and turmeric to your cooked vegetables as these spices possess anti-inflammatory properties.

 

 

 

5. Go for Good Oils

 

Did you know that omega-6s are pro-inflammatory? Excessive intake of omega-6s can adversely affect your fatty acid balance and promote inflammatory response in your body. As such, you are advised to stay away from grape seed oil, sunflower oil, corn oil, peanut oil and palm oil as they have far too much omega-6s.

 

Switch to LABO Camelina Oil instead. LABO Camelina Oil is a 100% unrefined, chemical-free, cold-pressed camelina oil that contains an impressive amount (38%) of omega-3s. Just 1 tablespoon of the camelina oil can fulfil your daily needs of omega-3! The camelina oil also has an ideal ratio of 2:1 omega-3 to 6 (*other oils have higher omega-6 which promotes inflammation in your body, causing heart disease and arthritis). The high vitamin E content makes LABO Camelina Oil remarkably stable and resistant to heat (high smoke point of 245°C) and rancidity. Combined with a delicate nutty taste, LABO Camelina Oil is a healthy, versatile oil suitable for all types of cooking.   

 

 

You may like: 

 

LABO FlexC CARE Transdermal Bioactive Peptide Serum

 

LABO FlexC CARE Serum contains concentrated, micro-molecular bioactive peptides that penetrate deeply and rapidly through the skin to effect relief to the affected areas. These bioactive peptides stimulate the production of extracellular matrix and growth factor, both of which are essential for the regeneration and repair of joint tissues. They also exhibit anti-inflammatory and analgesic effects to support self-repair of the joints and muscles. LABO FlexC CARE serum is the ‘must-have’ joint and muscle care that provides lasting relief from joint and muscle pain, nourishes and strengthens joints and muscles, supporting joint flexibility and active movement. It is non-sticky, non-greasy and gentle on skin.

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