Hip and Knee joints are the two most important joints that bear the full body weight while also helping us with all our physical movements. So naturally, these two joints are most predisposed to pain due wear and tear of overuse which catch-up with us in the older age in the form of Arthritis.
Being one of the most common causes of pain in hip and knee, arthritis is a progressive condition that worsens over time increasing the pain and decreasing the range of motion ultimately leading to hip replacement or knee replacement if proper treatment is not available.
However, the best thing you can do to improve your hip and knee health is to follow a proper exercise regimen and top it-off by making healthy diet choices, according to joint replacement surgeons.
Impact of Diet on Hip & Knee:
Taking special care of your diet can help you improve your general health, sure. But making healthy food choices improve medical conditions like arthritis? We say yes.
Consuming the right foods with nutrients that alleviate pain and reduce inflammation is found to help reduce the incidence of arthritis especially in the hip the knee, the most common victims. Mediterranean diet, according to researchers is considered the best diet to help improve the knee and joint health and longevity. Does that mean you completely revamp your food habits to reap the benefits of the Mediterranean diet? Not really.
Here are the 2 simple diet tips you can incorporate into your daily life for optimal knee and hip health:
- Make fish a regular in your diet:
As one of the most powerful anti-inflammatory nutrients available in the market, Omega-3 fatty acids reduce the production of inflammatory molecules to resolve the chronic inflammation in the body. If you have to make just one change to drastically improve your diet to help your hip and knee condition then consume at least 2 servings of fish per week.
Being the most efficient of Omega-3 fatty acids, Fish are easily available and are also affordable. If you are unable to procure fish or not accustomed to eating fish, you can also make use of Omega-3 supplements available in the market.
- Don’t miss the fruits and veggies:
Antioxidants help our body in preventing unnecessary inflammatory responses which could negatively impact the body in the long run. And fruits and vegetables are your best bet for the intake of the antioxidants. Below is the list of antioxidants are food sources you can add it to your diet:
Vitamin C – Citrus fruits, Tomatoes, Guavas, Papaya & Peppers.
Vitamin E – Spinach, Olive oil, Almonds, Avocado.
Vitamin K – Cruciferous vegetables (Spinach, Cabbage, Broccoli)
Zinc – Nuts, Meat & Cereals.
Carotenoids – Sweet potatoes, Carrots, Tomatoes, Mangoes.
Polyphenols – Onions, Grapes, Coffees, Wine & Spices & Curcumin.
Having a rich diet filled with omega-3 fatty acids in fish and antioxidants in the above foods can help you reduce the inflammation leading to better joint health. However, if you are haven’t been able to follow a proper diet and have been suffering from hip or knee pain, you could benefit from Dr. Niraj Vora, today’s advanced joint treatment procedures of expert Hip replacement and knee replacement surgeon.