3 diets that protect your bones and joints
Like every year, the American magazine US News & World Report makes an annual ranking of the best diets for health. For this, a panel of professionals made up of doctors, nutritionists and dieticians evaluate their nutritional qualities and their contributions to health.
“Taking into account diabetes, heart health and weight lossour panelists reviewed each diet and rated them for health, safety, and ease of following,” presents US News & World Report.
But during this evaluation, the specialists also classified which diets are best for those concerned about their bones and joints. “They include diets that reduce inflammation, which include nutrients and vitamins that promote bone and joint health,” they point out.
The Mediterranean diet is already well known for its health benefits. In particular, he can lower cholesterol, hypertension, the risk of heart attack, stroke or developing certain cancers. But according to the American specialists chosen to generate the annual ranking, it could also reduce inflammation.
“For the joints, it is necessary to implement an anti-inflammatory diet. And that’s exactly what the Mediterranean diet offers”, indicates to Medisite Alexandra Murcier, nutritionist. “In case of inflammation, everything must be focused on what is anti-inflammatory such as rapeseed oil, walnut oil, mackerel or sardines. Turmeric which can also help.”
Among the anti-inflammatory foods listed by the nutritionist, many are found in the Mediterranean diet. In effect, this consists mainly of plant-based foods, such as fruits and vegetables. It also incorporates whole seeds, beans, nuts, seafood, lean poultry and unsaturated fats from, for example, extra-virgin olive oil.
“This diet proposes to reduce the consumption of red meatwhich is highly recommended if you have sensitive bones and joints”, indicates the nutritionist. “It also calms inflammation, because it incorporates eating habits specific to an anti-inflammatory diet.” Indeed, for this it should :
Moreover, for Alexandra Murcier and the panel of American experts, the Mediterranean diet is very similar to the Dash diet. “They are both in the same perspective, so it is not surprising that he is part of the podium”, reveals the nutritionist.
Heart, cholesterol, joints… The multiple benefits of the Dash diet
To reduce your joint problems, the Dash diet would be, according to the panel of experts, one of the most appropriate diets. As a reminder, the Dash diet (Dietary Approaches to Stop Hypertension) aims in particular to fight against hypertension and helps lower your bad cholesterol levels.
Invented by American researchers in the late 1990s, he favors a diet rich in fruits, vegetables, dairy products and banishes fat. “It is a flexible, balanced and healthy diet for the heart (…)”, indicate the specialists. “It is known to prevent or even stop hypertension, for example.”
In effect, this diet provides the amount of fiber needed by the body through the consumption of fruits and vegetables. It would therefore reduce the risk of cardiovascular disease and accidents.
Quite similar to the Mediterranean diet, “this one is differentiated by the more concrete recommendations and advice concerning the actual quantities and limits of the types of food consumed”, explain the experts. “Indeed, the diet does not say that you have to eliminate food groups, but rather gives you guidelines on how many servings per week you should ideally consume”adds Lindsey Pine, culinary dietitian in Los Angeles.
Flexitarian diet: a diet that reduces meat consumption
In third place in the ranking of the best diets for bones and joints, we find the flexitarian diet. According to Alexandra Murcier, this would be, like the other two, an anti-inflammatory diet. “It is mainly focused on good fats and reduces meat consumption, two essential points to protect your bones and joints”she reveals.
Indeed, flexitarianism is a predominantly vegetarian diet that occasionally includes animal products. So ultimately, this diet is a good compromise for all those who want to increase their consumption of plant foods, without depriving themselves of meat.
By increasing your intake of plants, you naturally increase your intake of powerful antioxidants that help fight (…) inflammation in the body, Amy Shapiro, founder of Real Nutrition at the American media US News.
In addition to consuming less meat, flexitarians try to cut out processed foods as much as possible (pizzas, quiches, ready meals…) and focus mainly on plants. Vegetables (raw or cooked) are eaten for lunch and dinner, as a starter and/or main course. As for fruits, they are consumed up to two portions (100 to 150 g depending on the fruit) per day.
“By increasing your herbal intake, you naturally increase your intake of powerful antioxidants. which help fight disease, aging, cancers and inflammation in the body,” Amy Shapiro, founder of Real Nutrition, told US News.
In addition, vegetable oils such as rapeseed oil, olive oil, camelina are also preferred (2 to 3 tablespoons per day). Oilseeds (almonds, walnuts, hazelnuts, etc.) are also included in the diet.
Animal products are consumed sparingly : fish two to three times a week and meat once or twice a week. The objective being to favor quality through oily fish (sardines, mackerel, salmon…) rich in omega-3 and labeled, organic or free-range meats. Insofar as animal protein intake remains low, regular consumption of vegetable proteins (cereals, legumes, seaweed, etc.) is recommended.
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