Supermarket shopping for foods to help stiff and painful joints

Alimentos para manter as articulações saudáveis

Whether your articulações are getting in the way of day-to-day life, you're keeping them strong para esportes e fitness, ou está apenas pensando em problemas relacionados à idade, sua dieta é um elemento eficaz, mas muitas vezes negligenciado, no cuidado das articulações.

Perhaps you're already taking over-the-counter or prescription medicines for your knees, hands, hips, or other joints. These can bring a lot of relief, but it's worth bearing in mind that long-term use of anti-inflamatórios não esteroides (AINEs) can sometimes cause gastrointestinal side effects.

Ajustar sua dieta pode ajudar a aliviar a dor de maneira semelhante, ou se você usar ambas as estratégias, isso pode trazer um alívio ainda maior.

Commenting on his 2024 TV series Médico Disfarçado: Os Segredos da Sua Grande Loja, o falecido Dr. Michael Mosley disse que, no mundo de hoje, as pessoas costumam recorrer a um comprimido para curar seus males. No entanto, ele acreditava que muitas questões de saúde podem ser resolvidas pelos alimentos que colocamos em nossas cestas de compras.

The above five rules are a great basis for healthier supermarket shopping. Use these and focus your planned meals around alimentos anti-inflamatórios to help reduce and prevent joint stiffness and pain. These specific foods are some of the most tried and tested.

Alimentos e bebidas fermentados

O quê: Fermented foods, also called alimentos probióticos, include kimchi, chucrute, kefir, kombucha e iogurte grego. O processo de fermentação faz com que eles sejam naturalmente ricos em bactérias 'boas' vivas.

Como: There is mounting evidence that fermented foods can significantly reduce internal swelling in your body. This is known as inflammation, and it can cause swollen and painful joints - what we call artrite. Segundo o Dr. Mosley, as boas bactérias presentes nesses alimentos reduzem a inflamação ao fortalecer seu intestino e sistema imunológico.

Peixes oleosos

O quê: Oily fish includes salmon, sardines, mackerel, herring, pilchards, and trout. These contain omega-3 fatty acids.

Como: Omega-3 fatty acids - the healthy fats - in oily fish can have an anti-inflammatory effect, meaning they can reduce internal swelling and pain around your joints. Studies show a link between eating these healthy fats and having a lower chance of artrite reumatoide (AR).

Azeite de oliva

O quê: Cooking and frying with azeite de oliva is a healthier, more nutritious alternative to other vegetable oils.

Como: The antioxidants and oleic acid found in olive oil can help fight inflammation. This has been shown to help people with painful and stiff joints.

Vegetais crucíferos

O quê: Cruciferous vegetables are so-called because their four-petaled flowers resemble a cross. Examples include broccoli, cabbage, kale, cauliflower, bok choy, rocket, Brussels sprouts, and leafy greens.

Como: While a diet rich in all vegetables and fruits will help keep your joints healthy, this group of veg is particularly useful because they contain phytochemicals like sulforaphane, which are anti-inflammatory.

Cúrcuma

O quê: Cúrcuma is a bright yellow-orange spice traditionally used to add flavour and colour to Southeast Asian, Middle Eastern, and Indian dishes.

Como: The main pain-relieving ingredient in turmeric is curcumin, which acts as an anti-inflammatory on joints.

Chá verde

O quê: Green tea is a popular hot drink made from the leaves of the camellia sinensis plant. It contains much of this plant's health-boosting nutrients.

Como: Green and matcha , a type of green tea, provide lots of antioxidants. These natural compounds help fight unstable atoms in your body that damage cells and accelerating ageing, which can cause several conditions, including arthritis.

Assim como existem alimentos que combatem a inflamação ao redor das suas articulações, há outros que a desencadeiam.

Try to avoid or limit the following doces e alimentos ultraprocessados (AUPs), pois podem prejudicar seu sistema imunológico, causando inflamação nas suas articulações e outras partes do seu corpo. Esses alimentos também podem levar ao ganho de peso, o que pode exercer pressão adicional e causar danos às suas articulações, enquanto o excesso de tecido adiposo pode enviar sinais às suas células imunológicas para produzir inflamação.

• Alimentos fritos - such as battered foods and chips.

• Carboidratos refinados - such as white bread and biscuits.

• Gorduras saturadas - such as cream and butter.

• Carnes vermelhas processadas - such as sausages and bacon.

• Alimentos e bebidas açucarados refinados - such as fizzy drinks and many breakfast cereals.

• Álcool - such as beer and spirits.