Its saturated fats and chemical additives can intensify pain and swelling.
Whole dairy products and mature cheeses
Some people experience increased stiffness after consuming dairy products due to the proteins, which can irritate inflamed joints.
Alcoholic and sugary drinks
Alcohol can interact with medications and worsen inflammation, while sugary soft drinks have the same effect.
Excess salt and ultra-processed foods
High sodium levels cause water retention, which puts additional pressure on already sensitive joints.
Foods that may help relieve symptoms:
Fruits and vegetables rich in antioxidants
Blueberries, strawberries, spinach, and broccoli help protect joints from oxidative damage.
Oily fish rich in omega-3
Salmon, tuna, and sardines contain fatty acids that reduce inflammation.
Legumes and whole grains
They promote good digestion, provide plant-based protein, and help control weight.
Nuts and seeds
Almonds, walnuts, and chia seeds are excellent sources of healthy fats.
Anti-inflammatory spices
Turmeric, ginger, and garlic act as natural anti-inflammatories.
Practical tips to improve your diet:
Plan your meals for the week
Meal planning helps avoid poor food choices and ensures that each dish contains anti-inflammatory ingredients. Simple meals like salmon salad, lentil soup, or berry oatmeal can make all the difference.
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Smarter kitchen renovations
Small adjustments can promote joint health:
Choose water or herbal teas over sodas.
Bake or steam your food instead of frying it.
Replace red meat with chicken, turkey, or fish.
Use olive oil instead of refined oils.
Pay attention to portion sizes.
Portion size is just as important as food choice. A healthy weight reduces pressure on the joints, especially the hips and knees.
An ideally balanced meal includes:
