Would you like to improve the health of your joints? So check it out, Marlici's Top 5 Tips for Healthy Joints.
1. INCREASE ANTIOXIDANTS
Antioxidants will help to prevent the formation of free radicals in the body, which can promote cartilage damage and inflammation.
- Vitamin C – Broccoli, blackcurrant, blueberry, guava, parsley, peppers, raw cabbage, sweet potatoes, acerola, oranges, lemons, mango, avocado, spinach, alfalfa, cayenne.
- Vitamin E – Almonds, apricots, wheat germ, avocado,brown rice, sweet potato, alfalfa, legumes.
- Selenium – Alfalfa, celery, garlic, onion, cayenne, broccoli, tuna
- Zinc – ginger, herring, alfalfa, cayenne, bilberry, pumpkin seeds
2. ALKALINE DIET
Excess acidity promotes inflammation in the body and joint pain but those symptoms can be decreased by regulating the body’s pH through an Alkaline Diet.
Avoid: Sugar or Artificial sweeteners, Refined carbohydrate, Saturated fats, Red meat, Beer, Wheat, Barley, Malt, Cheese, Soft drinks, Yeast, Fried foods.
Increase the intake of Apple, Banana, Berries, Cantaloupe, Grapes, Melon, Lemon, Orange, Beets, Broccoli, Celery, Cucumber, Kale, Onions, Peas, Peppers, Spinach, Peach, Pear, Watermelon, Chlorella, Sea vegetables, Spirulina, Sweet potato, Garlic, Almonds, Chestnuts, Tofu, Cinnamon, Curry, Ginger, Mustard, Baking soda.
3. REDUCE INFLAMMATION
To avoid inflammation in the joint we need to make sure we eat plenty of foods that contain anti-inflammatory properties. But supplementing along side to a healthy diet may be recommended if you have an inflammatory condition, such as osteoarthritis.
Anti-inflammatory foods & nutrients: Turmeric, Ginger, Bromelain, Omega 3 (fish oils , Chia seeds,
flaxseed) and MSM.
4. DRINK 1.5L-2L OF WATER DAILY
Drinking plenty of water helps our bodies to improve circulation, regulate body temperature, improve our immune system, support our cells to work properly, lubricate the joints and reduce inflammation.
5. REGULAR EXERCISE
Regular exercise is highly recommended to strengthen ours joints, but if you have any joint conditions them low impact exercises are the right ones for you (eg. walking, cycling, swimming, yoga and pilates)
Marlici Riberio, Nutritional Therapist & Revive Active London Rep
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