The thigh bone’s connected to the….knee bone (joint health)
Every one knows on a subconscious level that they are supported by their bones. And everyone knows thanks to the prolific Milk campaigning of the 80s 90′s and today that it’s important to have strong healthy bones. What people DO NOT realize is that failure to focus on maintaining the health and density of their skeletal system has a domino effect that can negatively impact their weight, heart health, physical ability and endurance…etcetera. Building muscle is not enough to achieve optimal physical fitness. We have to think about out bones and joints.
I count myself among the athletes who have pushed their joints beyond the normal measure of a man. A life time of running hurdles competitively has taken its toll on my knees back and ankles. Now I am in my thirties and know that in order to be able to continue to ask my body to perform for me…I have to fuel it in a manner that protects and repairs my bones and joints. Here are some foods tips and vitamin groups that promote joint health.
Aim for a diet high in Vitamin A, C, E, and selenium
A =yellow-orange fruits and vegetables such as carrots, sweet potatoes, butternut squash, apricots, cantaloupe, peaches, and dark leafy greens
C =grapefruit, oranges, papaya, mangoes, raspberries, pineapples, asparagus, and red peppers,
E= avocados, whole-grain breads and cereals, sunflower seeds, almonds, pine nuts and peanut butter; and
Selenium =salmon, brazil nuts, oatmeal, shellfish, liver, bran and brown rice, .
Certain fatty acids, for example, omega-3s, are anti-inflammatory by nature and can reduce swelling and discomfort in joints. Omega 3′s can be found in salmon, sardines and herring, green vegetables, nuts, seeds and whole grains.
Drink plenty of water. (notice water is in every post we have ever made…want to guess why??)
If taken consistently, A dietary supplement containing at least at least 1,500 mg of glucosamine can also promote joint health.
Avoid soda (even diet drinks) and refined sugar.
And stay active. Just like the engine on a car, if you don’t start your body up and take it for a spin each day…it will begin to break down on you.
Most health experts recommend you limit your intake of saturated fats: (fatty beef or pork, poultry skin, ice cream, butter, whole or 2 percent milk, regular cheese, bacon, bologna, salami, pepperoni, beef sausage) and trans fats: (Sugary foods, white flour baked goods, white rice, bread) as they cause increases in cytokines and other pro-inflammatory compounds. Limit these foods if you want the best chance of reducing joint pain.