Bones are living tissues that are constantly changing their structure and composition. As we grow, old bone is constantly being resorbed and new bone formed. By the age of 30, new bone formation begins to slow down resulting in thinning of bone and stiffness in the joints.
Regular exercise can provide stimulus for the bone formation process, but you also need to eat right, so your body has the necessary raw materials to build strong bones and joints.
Here is a list of foods that will provide the right kind of nutrition for your joints:
- Fish: Certain types of fatty fish such as tuna, salmon, herring, and mackerel are rich in omega-3 fatty acids. About 3-4 ounces twice a week will benefit those suffering from rheumatoid arthritis.
- Soy-Based Foods: Foods such as tofu and edamame are high in protein and fiber, and very low in fat. They have anti-inflammatory benefits that may relieve joint pain.
- Extra Virgin Olive Oil: Consumption of extra virgin olive oil has been associated with increased levels of bone formation markers such as osteocalcin. In its pure form, olive oil has a lot of anti-inflammatory and antioxidant properties.
- Cherries: According to research studies, anthocyanins found in cherries can help reduce gout attacks.
- Dairy Products: Low-fat milk products such as cheese and yogurt are packed with plenty of calcium and vitamin D, which increase bone strength and should be consumed by those with osteoporosis and osteoarthritis.
- Dark Green Vegetables: Calcium is one of the most important minerals for strong bones and is found in large quantities in dark green leafy vegetables such as kale, collard greens, spinach and Chinese cabbage.
- Sweet Potatoes: They are a rich source of potassium and magnesium which can help boost bone health.
- Grapefruit: This fruit is high in vitamin C, an important vitamin that helps prevent bone loss.
- Broccoli: Besides containing a high amount of vitamins C and K, broccoli also contains the compound sulforaphane, which helps slow down the progression of osteoarthritis.
- Green Tea: Studies have shown that green tea is packed with antioxidants that reduce inflammation and minimizes the destruction of cartilage.
By incorporating as many of the foods from the above-mentioned list into your diet as you can, you will be optimizing joint nutrition and reducing your risk of developing osteoarthritis, rheumatoid arthritis, and other bone & joint conditions.
Dr. Domb is a nationally recognized orthopaedic surgeon specializing in sports medicine and arthroscopic surgery of the hip, shoulder and knee. A noted pioneer in advanced new techniques in hip arthroscopy, he delivers innovative treatments for patients with hip injuries such as impingement and labral tears. Dr. Domb is also an expert in arthroscopic surgery of the shoulder and knee, adept in specialized techniques including arthroscopic rotator cuff repair and all-inside ACL reconstruction.
