We all want to be as agile for as long as possible, but a gradual loss of flexibility is inevitable as we age. Learn how to protect your joint health by adding these best foods to your diet.
As we age, our joints become less flexible and we experience changes in mobility. This happens despite how active a person may be. Aching knees or stiff hips are common symptoms, especially after the age of 45. The lubrication in the connective tissue between our bones decreases, which is why consistent exercise or movement is important. But the foods we eat also play a powerful role in keeping the joints healthy, reducing inflammation and maintaining mobility.
Omega-3-rich foods for flexibility
Sardines, mackerel and salmon are fatty fish and among the best foods you can consume for joint health. These healthy fats reduce inflammation and help with stiffness. If you want plant-based options, you can go for chia seeds, flaxseeds and walnuts for an omega boost.
Antioxidant power from fruits and vegetables
If you want to prioritise joint health, go for brightly coloured produce. They’re high in polyphenols and other antioxidants that protect the joints. Vitamin C-rich foods such as oranges, strawberries and bell peppers aid in forming collagen, which is key for keeping cartilage strong. Dark leafy greens like kale and spinach are rich in compounds that shield against joint damage, while berries provide antioxidants to combat oxidative stress.
Food to strengthen bones
Healthy joints mean healthy bones. Dairy products such as yoghurt, milk and cheese offer calcium and vitamin D. For those who are lactose-sensitive, opt for fortified plant-based milks, almonds and sesame seeds, which are great alternatives.
Oils and spices for natural relief
Turmeric has an active compound, curcumin and has been praised for easing joint pain and stiffness. Olive oil is another anti-inflammatory agent and a good fat that can be drizzled over salads or in cooking. Ginger and cinnamon reduce inflammation – they also add excellent flavour.
Legumes and whole grains for sustained support
Oats, quinoa and brown rice are all whole grains that can lower inflammation. Beans and lentils are amazing additions to any diet because they’re both a protein and fibre, but also have essential minerals that help with joint repair.
We may sound like a stuck record when advising that a balanced diet and exercise are key to a healthy life, but it really is that simple. A diet rich in anti-inflammatory fats, colourful produce, calcium sources and healing spices can go a long way in protecting joint health. Add these foods to your plate daily and you’ll nourish your joints for the inside out, helping you stay mobile for as long as possible.
Compiled by Shaneen Noble
First published on Woman and Home
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