Recently I have been getting many clients complaining about joint pain and stiffness, which is stopping them from doing the things they love.
In the UK, we associate getting older with stiffness, aches and pains, but we should not accept these symptoms as a normal part of life or ageing.
I believe we can grow older feeling fit and flexible with an abundance of energy!
You may find your body is getting stiff in the morning or you are getting pains in certain joints. This can be associated with inflammation in the body.
Inflammatory arthritis describes conditions characterized by pain, swelling, tenderness and warmth in the joints, as well as morning stiffness that lasts for more than an hour.
Also, hormonal changes as we get older can mean we are more prone to inflammation in the joints and other conditions.
However, life does not have to get worse as we get older! Instead, what if I told you that making a few changes to your diet and lifestyle could help keep chronic inflammation at bay?
In this article I’ll look at foods to limit and foods to include in your diet to help eliminate arthritis, plus a few lifestyle changes to help ease aches and pains.
Omega-3 really helps with inflammation. Include oily fish like salmon, mackerel, sardines, chia seeds, flaxseeds, walnuts and avocados in your diet.
You might think about adding a daily dose of fish oil capsules. This will help lubricate your joints. However, if you are on blood-thinning drugs, do not supplement with fish oil and if you are on any medication, always consult your doctor before taking any supplement.
Turmeric, raw ginger, garlic and cinnamon are powerful anti-inflammatory foods. You can add these to juices, smoothies, stir-fries, curries, herbal teas and soups.
Dark chocolate and cocoa are full of anti-antioxidants which can help reduce inflammation. However, you want to choose dark chocolate which is at least 70% or above. You could try making your own raw chocolate made with cocoa.
Dehydration has been linked to joint pain. Water flushes toxins out of our bodies so it can really help with inflammation. Drink at least 2 litres a day. Try making it more appealing by adding in lemon – or slices of cucumber or ginger.
Foods to limit from your diet
Maintaining good health in body and mind is all about balance. Although I never tell people not to eat certain foods, when inflammation is present in the body, I would advise clients to cut back on the foods which are causing the pain.
The following foods cause inflammation in the body and should be avoided if you are experiencing pains and stiffness in the body.
- Ready-made meals, processed foods, fried foods, sugar, cakes.
- Nightshade vegetables such as aubergines, tomatoes, red peppers and potatoes.
- Larger amounts of farmed red meats.
- Refined carbohydrates such as white bread, white pasta, cakes and pastries.
- Some people become more sensitive to gluten as they get older, if you are experiencing pain then try cutting it out and see if you feel better.
- Excessive alcohol consumption. If you want a drink then red wine has greater anti-inflammatory properties than other alcohols, but still drink it moderately.
Other lifestyle changes which can help fight Arthritis, Aches and Pains
Make sure you maintain a healthy weight. Excess weight will put more of a strain on parts of your body, such as knees, hips, lower back and ankles.
Exercise and get moving! A sedentary lifestyle will reduce mobility. However, really intense exercise can also place a strain on the joints.Gentle exercises such as low-impact aerobic exercises like walking, swimming or cycling can help.
Try yoga or join a stretch class. Keeping the body flexible will help with stiffness.
Pilates is a great exercise which will help with core strength and posture.
Strength bearing exercises will help your muscles stay strong, which will help protect your joints.
If you work at a desk all day, then get up every hour and stretch or take a short walk, try to change your desk position, if you can alternate between a sitting and standing desk.
Joint cartilage comprises collagen, glucosamine and chondroitin so you could take a good quality supplement that contains these.
If you wake up feeling stiff or sore every morning then you may want to consider changing your mattress. Everyone is different so do your research to choose the right mattress for you.
There is so much you can do to stay fit, healthy and pain free as you get older.
I hope these tip help you to Eliminate Arthritis, Aches and Pains in your life. If you want a bespoke health and nutrition plan then get in touch.