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This article focuses on how to feed and train our joints. Last time, we learned the best way to maintain joint health is to keep moving. This is because joints need movement to get the fluids with the nutrients that nourish them properly.
Elisa Brenner, who holds a Masters in Nutrition Therapy and is founder of Silver Nutrition LLC, explains that one of the most important minerals for the joints is silicone, which repairs and renews your joints. Consuming more lettuce, buckwheat, millet, oats, brown rice and strawberries will have you covered.
Joints would be bone on bone if weren’t for the cartilage that provides the cushion to keep them sliding without a problem. Tanya Zuckerbrot, registered dietitian and creator of the F-Factor Diet, explains that the major component of the cartilage is vitamin C, so make sure to include oranges, grapefruits, kiwi and sweet peppers to your diet.
If you overdo it at the gym or increase your running log rapidly, chances are your muscles will be sore along with your joints. It’s important that you get rid of the inflammation naturally before popping an anti-inflammatory, which may prevent the remodeling process that muscles need to get them stronger for the next session.
Start adding some salmon, walnuts or flaxseeds for a healthy dose of Omega 3 fatty acids to your diet. Onions and leeks have quercetin, which is an antioxidant that may inhibit inflammatory chemicals. Zuckerbrot advises to include green tea in your anti-inflammatory arsenal. A University of Michigan study found that a potent catechin in green tea (EGCG) lessens the incidence of joint damage.
Likewise, make sure to avoid pro inflammatory foods such as sunflower, corn and soybean oils which are all high in Omega-6 fatty acids along with refine carbohydrates. The sugar can interact with certain proteins to trigger inflammation.
Do Supplements Work?
Nicolas DiNubile, Clinical Assistant Professor at University of Pennsylvania and bestselling author of the FrameWork series, recommends Cosamin D for the building blocks of your joint cushion and Cosamin ASU (Avocado Soy Unsaponifiable) for a potent anti-inflammatory. These are good to add if you have a joint issue already and want to improve the condition naturally. You don’t need it if you have healthy joints.
Also Glucosamine is important to repair cartilage, points out Brenner who explains that it’s hard to get it naturally and we make less as we grow older so will be better to supplement it, as it takes three months for your body to process it. To speed up the productivity of Glucosamine, nutrition therapists advise adding manganese to your diet with foods such as whole grains, seafood, dark leafy veggies and nuts.
Joints may not be as sexy as muscles, but being able to run freely or wearing your latest Jimmy Choo pumps is. Take care of them now and enjoy being and feeling sexy.
Marta Montenegro inspires people to live healthy lives by giving them the tools and strength to find one’s inner athlete through her personal website MartaMontenegro.com. She created SOBeFiT, a national fitness magazine for men and women, and the Montenegro Method DVD workout series – a program she designed for getting results in just 21 days by exercising 21 minutes a day . Marta is a strength and conditioning coach and serves as an adjunct professor of exercise physiology at Florida International University.