A healthy diet is essential to combat oxidative stress which aggravates joint inflammation and weakens cartilage . Below we propose a specific weekly diet to strengthen the joints , bones, cartilage and reduce joint pain. Our advice is to follow it once a month for six months.
Monday
Breakfast
– 1 cup of tea.
– 2 wholemeal rusks.
– 3 teaspoons of jam.
Snack
– 1 pear.
Lunch
– 50 g of salad dressed with 2 teaspoons of olive oil.
– 80 g of semi-wholemeal rice cooked with 200 g of chopped pumpkin, a spring onion, vegetable broth and 2 teaspoons of extra virgin olive oil.
Snack
– 1 apple.
Dinner
– 150 g of grilled salmon with 200 g of carrots in a pan.
– 50 g of wholemeal bread.
The herbal tea
Put a teaspoon of mallow and leave to infuse for 10 minutes, filter and drink.
Tuesday
Breakfast
– 1 cup of barley coffee.
– 3 shortbread biscuits.
– 1 teaspoon of honey.
Snack
– 1 apple.
Lunch
– 50 g of radicchio seasoned with 2 teaspoons of extra virgin olive oil.
– 80 g of pasta with 150 g of turnip greens sautéed in a pan with a drizzle of oil.
Snack
– 1 apple.
Dinner
– 150 g of baked veal with steamed vegetables.
– 50 g of wholemeal bread.
The herbal tea
Infuse a teaspoon of fennel seeds and leave to infuse for 10 minutes, filter and drink.
Wednesday
Breakfast
– 1 cup of rice milk with barley coffee.
– 2 ladyfingers.
– 1 teaspoon of honey.
Snack
– 1 ripe kiwi.
Lunch
– 50 g of fennel in salads dressed with 2 teaspoons of extra virgin olive oil.
– 150 g of cooked polenta accompanied with 150 g of cod cooked in a pan with olive oil and onions.
Snack
– 1 banana.
Dinner
– 1 plate of vegetable soup with 50 g of croutons.
The herbal tea
Infuse a teaspoon of anise and leave to infuse for 10 minutes, filter and drink.
Thursday
Breakfast
– 1 cup of green tea.
– 1 bowl of cooked fruit.
Snack
– 1 orange of sweet quality.
Lunch
– 50 g of mixed green salad dressed with 2 teaspoons of extra virgin olive oil.
– 80 g of barley cooked with 2 teaspoons of extra virgin olive oil, vegetable broth and chopped carrots, celery, onion and rosemary.
Snack
– 1 pear.
Dinner
– 150 g of seared tuna with 250 g of steamed fennel.
– 50 g of wholemeal bread.
The herbal tea
Infuse a teaspoon of mint and leave to infuse for 10 minutes, filter and drink.
Friday
Breakfast
– 1 cup of barley coffee.
– 2 wholemeal rusks.
– 3 teaspoons of jam.
Snack
– 1 apple.
Lunch
– 50 g of mixed green salad dressed with 2 teaspoons of extra virgin olive oil.
– 80 g of semi-wholemeal rice cooked with 150 g of hake, a spring onion, vegetable broth and 2 teaspoons of extra virgin olive oil.
Snack
– 2 sweet clementines.
Dinner
– 1 plate of broccoli cream with 50 g of croutons.
The herbal tea
Infuse 2 teaspoons of rosehip berries and leave to infuse for 10 minutes, strain and drink.
Saturday
Breakfast
– 1 cup of green tea.
– 2 ladyfingers.
Snack
– 1 pear.
Lunch
– 50 g of mixed green salad dressed with 2 teaspoons of extra virgin olive oil.
– 80 g of pasta topped with a spoonful of pesto.
Snack
– 1 bowl of cooked fruit.
Dinner
– 2 soft-boiled eggs with steamed vegetables seasoned with a drizzle of olive oil.
– 50 g of wholemeal bread.
The herbal tea
Infuse a teaspoon of fennel, let it rest for 10 minutes and filter.
Sunday
Breakfast
– 1 cup of milk with coffee.
– 1 slice of apple pie.
Snack
– 1 apple.
Lunch
– 50 g of radicchio in a salad dressed with 2 teaspoons of extra virgin olive oil.
– 150 g of herb and ricotta ravioli seasoned with sautéed carrots and celery.
Snack
– 1 sweet orange.
Dinner
– 150 g of sole in foil with 200 g of turnips in a pan.
– 50 g of wholemeal bread.
The herbal tea
Infuse a teaspoon of mallow and let it rest for 10 minutes then filter and drink.
An aspect that should not be underestimated in the relationship between joints and nutrition concerns food intolerances. In some cases, in fact, joint pains are a symptom of a food intolerance. In this case, consult a doctor to carry out the necessary clinical tests.
Supplementing the diet with an extra help: Glucosamine
Glucosamine is an amino acid and basic principle for the construction of many tissues such as tendons and ligaments. Joints, ligaments, tendons and bones depend on glucosamine for their repair and regeneration. Unfortunately, age, injuries and diseases decrease the level of glucosaminein the body. Furthermore, recent studies have shown that joint diseases such as osteoarthritis aggravate in the presence of oxidative stress caused by an excess of free radicals due to poor diet, smoking, anxiety or pollution. In order to defend itself against free radicals, the body in turn produces superoxide free radicals, aggravating the inflammatory state. Combining proper care with a correct diet and a glucosamine-based food supplement can help fight joint diseases and relieve inflammatory states.
Source: Stop to joint pain, from Riza natural health
