10 Foods That Help Reduce Knee and Back Pain
- by Health And Fitness/BY- A-Zlan Saif {Nutritionist}
“True prevention is not waiting for bad things to happen, it’s preventing things from happening in the first place.” – Don McPherson
As we advance in our lives, the frequency and intensity of keeping oneself fit go down drastically. The sedentary nature of our lifestyles results in multiple health-related issues, including pain in the knee and back regions of our bodies.
Knee or back pain can arise due to an injury, incorrect posture, lack of exercise, or even a sudden jerk. It can last for a day or even prolong for an extended period. Although ensuring a proper fitness regime to keep the bones and joints in good shape is evident, there is another way to enhance the body’s strength and longevity.
The food we eat plays an exceptional role in ensuring the well-being of each body part – including knee joints and back. Food intake also determines how our body can sustain injuries and prevent any sort of chronic knee and back pains. In fact, it is equivalent to medicine which, if consumed properly, will help anyone suffering from knee and back pain to get faster relief.
This article will tell you about ten foods that have a proven efficacy towards reducing knee and back pain. These foods have been selected based on their anti-inflammatory and healing properties.
Extra virgin olive oil has properties that can reduce inflammation and help with joint and back pain. Oleocanthal, which is found in olive oil, can have similar effects as non-steroidal anti-inflammatory drugs like ibuprofen or aspirin.
Remember not to heat olive oil to high temperatures (about 410 degrees), because this kills some of the beneficial properties. At lower temperatures, you can sauté vegetables and reap the benefits of switching out butter for olive oil. You can also use it in salad dressings, as a dip for bread, or for tossing pasta or veggies.
#2 Fatty Fish
BY/A-Zlan Saif
Fatty fish such as salmon, trout, tuna, and sardine are rich sources of omega-3 fatty acids. While their anti-inflammatory properties keep the body metrics in check, the unsaturated fats also reduce joint pains and stiffness in the body. Fish is also an excellent source of Vitamin D, an essential nutrient whose deficiency can aggravate knee and back pain and even cause arthritis.
For those who do not prefer eating fish regularly, can still benefit from Omega-3 nutrients by consuming supplements made of fish oil.
#3 Nuts and Seeds
Another vital source of Omega-3 fatty acids are raw nuts and seeds such as almonds, walnuts, chia seeds and flax seeds. Regular intake of these nuts (i.e., a handful each day) reduces inflammation and repairs the aggravated tissues.
Consumption of nuts also strengthens the bones in the long term, thus reducing the chances of contracting any injury to the knee or the back region.
#4 Vegetables
Leafy greens and cruciferous vegetables such as Broccoli, Cauliflower, Cabbage, and Spinach should be a part of everyone’s diet plan. These contain vitamins A, C, and K, which are antioxidants known to relieve inflammation. They also offer another benefit–a natural compound called sulforaphane, which blocks an enzyme that causes joint pain and inflammation.
Green leafy vegetables are fibrous and play an essential role in maintaining your body’s overall well-being.
Root vegetables such as carrots, beets and pumpkin are rich in beta carotene, a powerful antioxidant. Adding them can work wonders in reducing knee and back pain. Consume carrots as a part of your salad intake regularly.
posted by the NUTRITIONIST /AZlan Saif
Date:-10/03/21