Nutrition-and-Orthopedics

Foods That Promote Bone and Joint Health

Nutrition and Orthopedics are more linked than you might think. Nutrition plays a vital role in maintaining healthy bones and joints. Adequate consumption of calcium, vitamin D, and other nutrients is essential for building and maintaining strong bones. These nutrients can be obtained from a variety of dietary sources such as dairy products, leafy green vegetables and fish. Consuming foods rich in antioxidants and anti-inflammatory compounds can also help reduce the risk of joint inflammation and damage. It’s important to note that a well-balanced diet rich in essential vitamins and minerals can contribute to better mobility and overall well-being. Whether you’re interested in preventing orthopedic problems or enhancing your recovery, a practical diet can be optimal for bone and joint health.

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Most orthopedic injuries involve inflammation. Therefore, diets that can help to control the inflammatory response may be helpful.  Omega 3 fatty acids found in fish oil supplements and in cold water-dwelling fish (e.g., salmon, mackerel) have been shown to reduce inflammation.1   A diet that is high in fruit (e.g., strawberries, blueberries, oranges) and vegetables (e.g., spinach, kale, collard greens) has also been associated with decreasing inflammation.2  In addition, an anti-inflammatory diet should feature foods that are rich in probiotics such as yogurt, kombucha, kefir and culture vegetables.3  Sticking to the right foods and alternatively, decreasing foods with simple carbohydrates and trans fats that can trigger inflammation are ideal. Whether you have arthritis or a joint injury, inflammation triggers pain and stiffness that can limit your mobility and reduce your quality of life, and these foods can help counteract inflammation and are vital when considering nutrition and orthopedics.

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To help our bodies with good bacteria, probiotics are key and help promote better digestion and overall gut health.  These include foods such as yogurt, kombucha, pickles, and some cheeses. Supplements such as turmeric, omega-3 fatty acids and magnesium can also be added to diets to help with digestion.Vitamin D, a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, is also known to induce nerve growth factors that can help with prevention of neurological deficits. This vitamin is specifically said to have a role in neuroprotection, to reduce neurological injuries and neurotoxicity and improve myelination and recovery after nervous system injuries.4

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A randomized double-blind placebo-controlled study adding high dose vitamin D to analgesic regimens in patients with musculoskeletal pain was performed by Gendelman et al (2015).5 The results demonstrated that 4000 IU of vitamin D for patients with musculoskeletal pain may lead to a faster decline of consecutive visual analogue scores (VAS) and a decrease in the levels of inflammatory and pain-related cytokines.  Vitamin C, a water-soluble vitamin found in citrus and other fruits and vegetables, and copper, a chemical element that makes energy, connective tissues, and blood vessels are both also found to be beneficial for orthopedic needs. Foods that are good sources of vitamin C include oranges, lemons, berries, and grapefruit6; whereas foods that are good sources of copper include nuts and seeds, shellfish, wheat-brain cereals, and whole-grain products.7,8

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It’s not just what should go in the body, but what shouldn’t. Hypercholesterolemia is a risk factor for tendinopathy.  Excessive intake of cholesterol results in accumulation of oxidized low-density lipoproteins in the load-bearing region of the tendon, where it may impair type I collagen production and reduce tendon strength and energy storing capacity. Therefore, too much cholesterol can have a negative impact on tendons.9,10 

Keep in mind that these are helpful tips that can help reduce inflammation and provide relief from pathology. When it comes to nutrition and orthopedics discover the key foods and nutrients that can help strengthen your bones and joints, reduce the risk of orthopedic issues, and support the healing process. 

Visit Orthopedic Treatment Options – medi USA to find the right treatment for your body and to learn more about nutrition and orthopedics.

References:

1.Tipton KD. Nutritional Support for Exercise-Induced Injuries. Sports Med. 2015;45 Suppl 1:S93-S104. doi:10.1007/s40279-015-0398-4

2.Foods that fight inflammation. Harvard Health Publishing Harvard Medical School. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation. Published June 2014. Updated August 29,2020. Accessed April 25, 2021.

3.Ranjan R, (Pharmacologist) TR. Frozen Shoulder: Treatment, diet, and home remedies. Mtatva.com. Published May 17, 2016. Accessed April 27, 2021. https://www.mtatva.com/en/disease/frozen-shoulder-treatment-diet-and-home-remedies

4.Eustice C. Is chondroitin effective in treating arthritis? Verywellhealth.com. Accessed April 27, 2021. https://www.verywellhealth.com/chondroitin-information-189549

5.Talebi M, Andalib S, Bakhti S, Ayromlou H, Aghili A, Talebi A. Effect of vitamin B6 on clinical symptoms and electrodiagnostic results of patients with carpal tunnel syndrome. Adv Pharm Bull. 2013;3(2):283-288. doi:10.5681/apb.2013.046

6. Nageeb RS, Shehta N, Nageeb GS, Omran AA. Body mass index and vitamin D level in carpal tunnel syndrome patients. The Egyptian journal of neurology, psychiatry and neurosurgery. 2018;54(1):1-7.

7. Angeline ME, Ma R, Pascual-Garrido C, et al. Effect of diet-induced Vitamin D deficiency on rotator cuff healing in a rat model. The American Journal of Sports Medicine. 2013;42(1):27-34. doi:10.1177/0363546513505421

8. Gendelman O, Itzhaki D, Makarov S, Bennun M, Amital H. A randomized double-blind placebo-controlled study adding high dose vitamin D to analgesic regimens in patients with musculoskeletal pain. Lupus. 2015 Apr;24(4-5):483-489

9. Wu M, Cronin K, Crane JS. Biochemistry, Collagen Synthesis. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK507709/. Accessed April 25, 2021.

10. Nezwek TA, Varacallo M. Physiology, Connective Tissue. StatPearls [Internet].https://www.ncbi.nlm.nih.gov/books/NBK542226/. Accessed April 25, 2021.

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