Nutrition

Joint Health for the Colder Months

Joint Health for the Colder Months

When tempted to retreat indoors during the colder months, it’s important to stay active and nurture our bodies to keep the joints supple. The change in weather doesn’t cause joint pain, but it can make it more noticeable.

Bodies restrict the blood flow when it's cold to focus on our vital organs, like the heart and lungs. When exercising, the body will send blood to our muscles. The lack of blood to certain points makes the soft tissue around our joints less pliable.

Here are 5 great foods for your joints

1 TURMERIC
  • Curcumin is extracted from the turmeric root
  • It has powerful anti-inflammatory effects and is a very strong antioxidant
  • Protects against arthritis – studies now show that curcumin was even more effective for people with rheumatoid arthritis than an anti-inflammatory drug

TOP TIP: to increase the absorption of curcumin, ADD A PINCH OF BLACK PEPPER.

2 GINGER

  • Besides adding a burst of flavour, it can help ease joint pain
  • A clinical trial assessed the effects of ginger extract in 261 patients with knee osteoarthritis. After 6 weeks, 63% of participants experienced improvements with their knee pain
  • Consume in fresh, powdered or dried form to reduce inflammation and aid in reducing symptoms of joint pain
 3 BERRIES
  • Full of vitamins and minerals
  • Loaded with powerful antioxidant and anti-inflammatory compounds, such as anthocyanins
  • Anthocyanins make the rich red/purple colour of berries. Studies show how active they are in tackling inflammation and free radicals

Important to note: Excessive exercise can generate free radicals, which can exhaust your antioxidant defence system, causing damage to your cells and muscles.

4 OLIVE OIL

  • Rich in monounsaturated and polyunsaturated fats which have many health benefits
  • Contains the natural compound, oleocanthal, which can help prevent arthritis-related inflammation
  • Oleocanthal blocks the same inflammatory pathways as ibuprofen and aspirin

TOP TIP: for the highest antioxidant content, USE EXTRA VIRGIN – the stronger the taste, the higher the levels of oleocanthal.

5 SALMON

  • Rich in omega-3 sources that inhibit inflammation
  • Research finds that people who regularly eat fish high in Omega-3 are less likely to develop rheumatoid arthritis
  • For those who already suffer the condition, marine Omega-3 may help reduce joint swelling and pain

TOP TIP: ADD SOME HERBS, such as rosemary, while grilling salmon to increase the antioxidant properties

anatomē PRODUCTS
We understand that it is not always easy to incorporate certain foods into your diet, our products include ranges in which you can. In Organic Spices you will find our Organic Ginger Root Powder and within our Sports Nutrition range, we have available the Curcuma + Boswelia Joint Support vitamins.

References
  https://www.ncbi.nlm.nih.gov/pubmed/22407780           
  https://www.ncbi.nlm.nih.gov/pubmed/11710709