If your body is weak and your joints and bones are sensitive or weak, it may be the main problem. Often it can be a flu-like illness that goes away over time. However, discomfort can also be caused by arthritis or bone loss, which are temporary problems. While medications and supplements can help fight these diseases, it can also be helpful to try to change your diet.
In accordance with Amy Goodson, MS, RD, CSSD, LDauthor Sports nutrition bookIt’s important to note that bones and joints aren’t the same thing, and food doesn’t magically help with both problems.
Hudson says, “There are people who find that eating them regularly from time to time helps fight inflammation and reduces the risk of joint pain caused by inflammation, but no food can alleviate the pain.” When it comes to bones, this is especially true. There are foods that can help strengthen bones when eaten regularly, but none of them help with bone disease. “
Continue reading to see foods that can help fight inflammation and / or maintain bone density. Then check out the top 5 recipes to prevent bone aging, says a nutritionist.
If you want to lay the foundation for strong bones, don’t underestimate the power of cow’s milk.
“Believe it or not, a glass of cow’s milk is one of the best ways to keep bones strong,” Goodson said. “A glass of 8 ounces of milk will provide you with 13 essential nutrients, including about 300 milligrams of calcium.”
Hudson further explains that the dietary intake of calcium (DRI) for adults aged 19-50 years is 1,000 milligrams per day. Therefore, consuming three servings of dairy products, particularly milk, will help achieve this goal.
“It should be noted that while men aged 51-70 still need 1,000 milligrams of calcium per day, women consume 1,200 milligrams per day, increasing their need for calcium to maintain bone mineral density,” Goodson explains. “Then, after the age of 70, both men and women consume 1,200 milligrams of calcium per day.”
Hudson went on to say that the milk was enriched with another 8 ounces of vitamin D, which contains 100 international units.
“Vitamin D is necessary for calcium absorption,” Goodson suggests. “In fact, if you don’t get enough vitamin D, you’ll only absorb 10 to 15 percent of the calcium you get from your diet. Not to mention that milk contains other nutrients, such as phosphorus and high-quality protein, that help bone and tissue grow.”
If you don’t like to drink cow’s milk directly from a glass, there are other ways to include this cheap milk in your diet. Hudson shares testing it on chilled lattes or smoothies, which help keep you hydrated and keep your bones strong as you age.
Cheese is a calcium-rich food that you can find in dairy products.
“Dairy products are the best source of calcium in the American diet,” Goodson explains.
Cheese is not only an excellent source of calcium, but also excellent for fats and proteins. It also contains many vitamins: Vitamin A, which is needed to stimulate leukocyte production and activity and to participate in bone regeneration, and vitamin B12, which is needed to build red blood cells and DNA. It is also a key player in the functioning and development of brain and nerve cells.
Goodman also recommends that 1.5 ounces of cheese provide you with about 300 milligrams of dairy products in your daily diet.
Don’t be intimidated by the word “fat.” Fatty fish, also known as fatty fish, is packed with omega-3 fats.
“Omega 3s are known to help reduce inflammation in the joints, which leads to pain and stiffness,” he says. Julie Upton, MS, RD.
Examples of oily fish include sardines, tuna and salmon.
“Salmon provides omega-3 fats and helps reduce inflammation, so some people may have bone or joint pain,” he says. Toby Amidor, MS, RD, CDNFAND Award-winning nutritionist and best-selling author of the Wall Street Journal The book “Family Immunity”.
Although Upton believes that the best source is oily fish, he says you can also get omega-3 fats from nuts and flaxseed.
Another dairy product that provides enough calcium to help build strong bones, yogurt is a supplement to breakfast, snacks or meals.
According to Goodman, three to four cups of regular yogurt is enough to provide 300 milligrams of dairy products for your daily consumption.
Potentially, eliminating yogurt from your diet can lead to a decrease in protein, which can lead to bone loss.
However, when choosing any yogurt, be sure to find out which ones are low in sugar, as high-sugar yogurts can cause other problems such as inflammation, weight gain and the risk of heart disease.
According to Amidor, olive oil is a source of monounsaturated fats that help reduce inflammation.
Consumption of extra virgin olive oil (EVOO) has been shown to help reduce the stagnation of arteries due to plaque buildup, an inflammatory biomarker associated with atherosclerosis. In addition, EVOO has anti-inflammatory properties similar to ibuprofen. This is due to its phenolic compound oleocantal.
However, although the benefits are many, Amidor should be consumed only in moderation with olive oil.
“Be careful, 120 calories per tablespoon,” says Amidor. “Choose to use 1 tablespoon per serving in recipes to help control calories.”