The cold that is scary for people with weak knee joints has begun. On cold days, muscles and blood vessels contract, easily causing joint pain. It’s not to the point where you need to go to the hospital, but if you’re worried, it’s important to start by eating foods that help keep your knees healthy.
A joint is the area where bone meets bone. It naturally degenerates with age, but if left untreated, it causes great inconvenience in daily life, such as walking and running. There are ways to receive help such as nutritional supplements, but it is difficult to purchase them as they are more expensive than most non-covered treatments.
At this time, it is helpful to consistently eat foods classified as ‘green onions’ such as garlic, peppers, and onions. These foods, which are used as main ingredients in Korean cuisine, are not only easily available at supermarkets, but are also good for replenishing sulfur content. Sulfur is a key ingredient in MSM, which is good for joints and cartilage.
Allium foods also have anti-inflammatory effects and help with arthritis. A research team from King’s College London, UK, surveyed 1,000 pairs of female twins with an average age of 58.9 years, examining their eating habits and the condition of their knees, hips, and spine. As a result, women who ate a lot of garlic, onions, and chives showed arthritis symptoms later. The research team analyzed that diallyl disulphid, which is abundant in allium vegetables, inhibited damage to cartilage tissue.
Blue-backed fish, which are rich in antioxidants that suppress inflammation, are also good. Omega-3 fatty acids in bluefish relieve arthritis by suppressing the reaction of substances that cause inflammation. It also reduces joint and musculoskeletal pain and stiffness. A research team at Harvard University in the United States analyzed 176 people and found that rheumatoid arthritis tended to decrease when they ate a lot of fish. Fish is also rich in vitamin D, which helps absorb calcium, which makes up bones. Accordingly, the American Arthritis Association recommends eating 85 to 170 g of fish 2 to 4 times a week.
If you don’t like fish, olive oil, perilla oil, and nuts are also helpful. In addition, you should consistently eat foods rich in antioxidant nutrients such as vitamins C, E, and selenium. These ingredients are abundant in green vegetables such as spinach, lettuce, kale, and celery. Berries such as blueberries are also rich in vitamins and antioxidants. There is a study that showed that consuming 4g of blueberries a day in powder form improved joint pain and walking ability.
On the other hand, it is better to avoid salty foods. Foods high in sodium promote the excretion of calcium, a key nutrient that forms joints. When sodium concentration in the body increases, calcium is also lost during the process of being excreted from the kidneys to the outside of the body.
Coffee should also be avoided as much as possible. Caffeine has a diuretic effect, so drinking too much can cause calcium to be excreted along with urine. When the calcium concentration in the blood drops, our body tries to increase the calcium concentration by breaking down and absorbing bones. For the health of your knees, avoid drinking more than two cups of coffee a day.
〈3-line summary〉
Allium vegetables such as garlic, peppers, and onions are rich in sulfur, a key ingredient in MSM, which helps with joints.
Omega-3-rich blue fish and olive oil are also beneficial to knee health.
Excessive intake of salty foods and caffeine causes calcium to be excreted from the body, so it is best to reduce intake as much as possible.
(The ‘healthy’ food information room, Healthy Food Broadcast, is a corner that addresses questions about frequently encountered foods. A reporter who majored in food and nutrition provides easy-to-understand nutritional information that is overlooked in everyday life.)
The post (Healthy Mukbang) “It’s chilly so my knees get sore”…What are the eating habits that ruin your joints? appeared first on Comedy.com.
Source: kormedi.com
