Healthy Eating for Healthy Joints

Found: one more reason for healthy eating! AgriLife Extension’s Walk Across Texas website recently shared information from the Human Performance Resource Center which indicated that  we can take control of how our daily eating habits help or hurt our body’s joints. The physical demands of everyday, along with day-to-day exercise, overuse, injury, and aging—can take their toll on joints over time. There are certain eating habits we can practice to help keep joints happy and healthy for the long run.

• Aim for a healthy weight. Extra weight means extra stress on joints – walking alone can cause our knees to take on 3–6 times your body weight. Maintain a healthy weight or lose weight if needed.
• Fight inflammation. Include omega-3 fatty acids on your plate to reduce the body’s inflammation. Salmon isn’t the only source; foods such as English walnuts, flaxseeds and their oil, canola oil, and other fish contribute omega-3s to your eating plan.
• Fill up on fruits and veggies. Fruits and vegetables, all of which are nutrient-heavy, have been linked to a lower incidence of joint diseases such as osteoarthritis and rheumatoid arthritis. Fill half your plate with fruits and vegetables at meals, and build snacks around them too.
• Revive with vitamin C. Because of its role in forming collagen (the main component of connective tissue) and as an antioxidant, foods high in vitamin C are important for joint health. Oranges, Brussels sprouts, strawberries, red peppers, and kiwi are excellent sources.

Focusing on a healthy weight and filling up on nutrient-rich foods, along with regular exercise and stretching, can help optimize the long-term health and performance of your joints.