Foods and Supplements that Relieve Joint and Muscle Pain

The first thing to do is prepare your body by choosing foods that specifically protect muscles and joints. Add to your cooking the fish (salmon, mackerel, trout, and sardines in particular), flax seeds, avocado, and walnuts. T


Foods and Supplements that Relieve Joint and Muscle Pain
healthy food


They are all rich in omega-3 fatty acids, which decrease the production of inflammatory substances produced by the immune system in response to exercise.


Foods to consider for joint and muscle pain relief


Kale (kale), broccoli, and collard greens


Kale, broccoli, and collard greens are rich in vitamin A, which protects the body against inflammatory cytokines-interferons and tumor necrosis factors (TNFs), which break down collagen in bones and joints. Beets are also a good choice in nutrition, as they contain natural antioxidants called betalains, which also protect collagen.


Capsaicin


Capsaicin, the active ingredient in chili peppers, inhibits a protein, NF-kappa B, which is involved in controlling the genes responsible for inflammation.


Ginger


Consider adding ginger to your diet, as it reduces the production of several inflammatory agents.


The proteins


Make sure you're getting the right protein for rebuilding muscles and staying hydrated to keep your muscles softer and more elastic.


Avoid sugars and carbohydrates


On the “what to avoid” front, reduce your intake of sugars and refined carbohydrates to reduce the general inflammatory load in blood vessels.


Avoid nightshades


Another food group to avoid includes plants in the Solanaceae family: peppers, potatoes, eggplants, and tomatoes - as they contain alkaloids that can cause inflammation in your nerves, muscles, and joints.


The sport


When it comes to exercise, be sure to warm up before starting any activity, and then stretch out afterward. And don't over-train on the weekends - it's better to exercise a little every day rather than tiring yourself out once a week.

Physical activity has tremendous benefits for our physical and mental health. By following these simple tips on diet and exercise, you can enjoy a full, active summer without pain.


Supplements for joint damage


Despite all of these measures, you can still have pain. Here are some supplements to prevent and treat muscle and joint damage:

The natural shell membrane (NEM) contains all of the essential structural elements to help rebuild joint cartilage. It also inhibits the production of inflammatory cytokines, providing long-lasting pain relief.


Type II collagen


Undenatured type II collagen (UC-II) is also useful. It works by turning off killer T cells (lymphocytes) that secrete collagenases, the enzymes that break down collagen. In the small intestine, there are areas of high concentration of these lymphocytes, called Peyer's patches. When UC-II enters these areas, the immune system recognizes it as similar to the body's collagen and instructs lymphocytes to leave this type of collagen alone. This message is then disseminated throughout the body, dramatically decreasing the breakdown of collagen and joint inflammation.


Calcium and magnesium supplement


Supplementing with calcium and magnesium is good for muscle health all year round, as it helps relieve muscle contractions, relax, and repair muscles.



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