Health Center

Diet to Build Healthy Joints

Diet is a powerful therapy for any condition, and joint health is no exception. A low-fat, moderate-protein diet, based around vegetables, fruits, legumes, and grains, is what the human body was designed for, and it functions best when fueled properly.

The most important dietary consideration in any inflammatory condition, such as joint aches and stiffness, is the proper type and amount of fat. Prostaglandins, hormone-like compounds that either promote or subdue aches and inflammation, are in large part mediated by the types of fats you eat. For example, cold-water fish and flaxseed are rich in omega-3 fatty acids, which promote the production of anti-inflammatory prostaglandins while curtailing the production of harmful prostaglandins. In other words, if you eat cold-water fish several times a week and add flaxseed to your recipes, you'll give your body more of what it needs to fight inflammation—and less of what it doesn't.

Most other types of fat tend to promote inflammatory prostaglandins. The worst culprits are processed oils, saturated fats, and hydrogenated oils (such as peanut butter and margarine). Keep your overall fat intake in the 20 percent range, and avoid unhealthy fats as much as possible.

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