Some people may not think their bone & joint health is something they need to consider until they get older. However, by the age of just 30, the rate of new bone formation begins to decline, leading to bone thinning and joint stiffness.
Our bones, which are dynamic living tissues, constantly undergo structural and compositional changes throughout our lives.
A combination of regular exercise and a nutritious diet plays a truly crucial role in ensuring that your body has the resources to rebuild and fortify itself.
As a Registered Nutritionist here at Alyve, some of the foods I’d love to encourage you to incorporate into your diet for optimal bone and joint health would be:
Fatty Fish 🐟
Incorporate omega-3-rich fish like tuna, salmon, herring, and mackerel into your diet twice a week. These fatty acids reduce inflammation, providing joint cushioning and alleviating pain, especially for those with rheumatoid arthritis.
Soy-Based Foods 🌱
Include protein and fibre-rich soy-based foods such as tofu and edamame. These foods are low in fat and possess anti-inflammatory benefits, contributing to the reduction of joint pain.
Extra Virgin Olive Oil 🫒
The anti-inflammatory and antioxidant properties of olive oil, when added to your diet, enhance bone formation markers like osteocalcin.
Dairy Products 🥛
Opt for milk products like cheese and yoghurt, rich in calcium and vitamin D. This combination enhances bone strength and is particularly beneficial for those with osteoporosis and osteoarthritis.
Dark Green Vegetables 🥬
Consume dark, leafy green vegetables such as kale, collard greens, spinach and Chinese cabbage. These vegetables are abundant in calcium - a crucial mineral for strong bones.
Sweet Potatoes 🍠
Rich in potassium and magnesium, sweet potatoes contribute to overall bone health.
Grapefruit 🍊
Packed with vitamin C, grapefruit helps prevent bone loss. Incorporate this fruit into your diet 3-4 times per week for potential benefits.
Broccoli 🥦
High in vitamins C and K, broccoli also contains sulforaphane, which may slow down the progression of osteoarthritis.
Green Tea 🍵
Implement green tea into your daily routine, as studies suggest its antioxidants reduce inflammation and protect cartilage. Green tea can positively impact various aspects of your well-being, from inflammation reduction to hormonal balance and metabolism support.
By incorporating as many of these foods into your diet as you can, you will be truly optimising joint nutrition and reducing your risk of developing osteoarthritis, rheumatoid arthritis and other bone and joint conditions.
It goes without saying, but try to fill your diet with as many unprocessed, natural foods as you can, so that you can get as many of the natural nutrients out of everything you eat as possible.
