Elements of Healthy Nutrition for Joint Inflammation

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Did you know what you eat and ingest has a lot to do with some joint inflammation?  If you are someone who struggles with achy joints and muscles, start paying attention to what you eat and when.

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I've noticed when I've had too much sugar or too much fat, my back starts acting out.  The moment I catch myself and redirect my diet, I start feeling much better.

There is so much info out there on what is considered healthy nutrition. No doubt you can recite them in your sleep.  Somehow though, reading about nutrition is easier than actually implementing it into our daily lives.  Let's try to simplify this so it's easier to follow and avoid inflamed joints.

drink water for joint health

1. Proper Hydration for Healthy Nutrition

I know I talk a lot about staying hydrated. I am genuinely trying to help you remember to stay hydrated but I am also trying to remind myself to hit my daily goal. Water not only keeps our cells hydrated but it can also help with weight loss and helps keep our joints and cartilage lubricated.  This blog post will help you determine how much water you should aim for daily.

When you're dehydrated the last thing that the water is gonna go into in your body is going to be bones and your joints.  So, the less water intake, the dryer your joints are going to be.  And you're going to start getting a lot of cramps and all that bad stuff. It's also going to cause a little bit of stress and it's going to cause your body to get kind of inflamed. This is what causes the pain and discomfort.  So, the more water you drink

1. you hydrate your muscles

2. you start hydrating your bones and also your joints.

3. It's also going to help you with your nervous system and all that good stuff.

The more you hydrate the better your joints are going to feel and they're going to be more fluid.

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2. Eating Healthy

Eating a variety of foods from all of the macronutrients is what will help you stay healthy and mobile.  Avoid fad diets that restrict certain food, unless you have allergies, intolerances, or some other medical reason for it.  The key to eating healthy is to eat a variety of foods and to eat in moderation.  Take a look at your sodium and process foods intake.

One of the things that cause inflammation and pain is going to be the foods that you eat. If you're eating a lot of high processed foods, that's going to have a lot of sugars, fats, and salt, so that's going to inflame your joints. It's also going to mess up your nervous system.

The way to avoid that is by eating fresh fruits and vegetables, whole foods that you make at home. Cooking at home helps you lower your sugar intake and control the amount of salt that you put in your body.  This will help keep your joints healthy.

3. Vitamins & Supplements

Not everyone will need vitamins and supplements unless you have food allergies, illnesses, or dislikes. But if you do, your doctor can tell you what deficiencies you have and can either prescribe or recommend vitamins or supplements. Remember that consuming too much of some particular vitamins can cause toxicity or worse, so watch out.

There's a lot of stuff out there with supplements.  You got glucosamine chondroitin and MSM for healthy joints.  What works for me is turmeric, black pepper, and fish oil. That combination there, a study has shown, that it acts just like taking ibuprofen. So it's kind of like natural ibuprofen for your body to get that inflammation out of your joints and just keep your joints lubricated.

If you would like to get any additional information, you can talk to your primary doctor so they can refer you to a nutritionist.

Make a back up plan for your weight loss plan

Meal planning, meal prepping, and sticking to your grocery list are some of the ways that can help you stay hydrated and eating healthy.  If you have certain fitness goals like posture correction, weight loss or weight gain, you can keep track of your meals on apps like MyFitness Pal.

I'm curious if you have dealt with joint inflammation and dehydration or sugar was not the issue, what worked for you?

Email me if you have any questions about starting a healthy nutrition and fitness plan. Thanks for reading!


Online personal trainer and personal trainer for Austin TX - Rafael Ortiz

Rafael Ortiz

Corrective Exercise Specialist

Rafael has been in the health and fitness industry since 2006.  He is certified by the NASM & insured.

Areas of Expertise

Joint Pain Relief, Post-Rehab Personal Training, Posture Correction, Weight Loss, Nutrition, Strength Training, Core and Balance, Flexibility and Mobility, Muscle Gain, Posture, TRX, Functional Training, Myofascial Release, Cardiovascular Conditioning, Injury Prevention, Stress Reduction, Corrective Exercise, Golf

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