Although there are no cures for bone and joint conditions such as arthritis and osteoporosis, making small changes to your diet can help strengthen bones and minimise inflammation to help slow the progress of these problems.
Maintaining good bone and joint health is crucial for leading an active lifestyle and reducing the risk of developing arthritis, osteoporosis, or other bone or joint issues.
And eating a well-balanced diet rich in certain vitamins and minerals will go a long way to helping you achieve this, says Thomas Appelbee, founder and mobility expert at Fenetic Wellbeing. Arthritis causes pain and inflammation in a joint, affecting more than ten million people in the United Kingdom. It can be a serious condition, which for some may cause the occasional twinge, while others suffer near constant pain. The umbrella term ‘arthritis’ refers to joint pain or joint disease, and there are more than 100 types of arthritis and related conditions.
Common symptoms include swelling, pain, stiffness and reduced range of motion in joints. Symptoms can vary from mild to severe and often come and go. Arthritis can also cause permanent joint changes, which may be visible, such as knobby finger joints, but often the damage can be seen only on X-rays, says the Arthritis Foundation.
Osteoporosis is a health condition that weakens bones, making them fragile and more likely to break. It develops slowly over several years and is often only diagnosed when a fall or sudden impact causes a bone to break (fracture), says the NHS.
Although there are no cures for these bone and joint conditions, by making small changes to eat a well-balanced diet you can strengthen your bones and minimise inflammation to help slow the progress of these problems.
To help you choose the right foods for your bone and joint health, Fenetic Wellbeing recommends starting your day with the following breakfast options:
Eggs and spinach breakfast wrap
An egg and spinach breakfast wrap is an excellent, nutrient-rich meal to start your day. Eggs, more specifically egg yolks, are a natural source of vitamin D, which plays a crucial role in calcium absorption. Without an adequate amount of vitamin D, the body struggles to absorb calcium efficiently. This can result in weaker bones, leaving you more susceptible to fractures or joint problems.
Spinach has a variety of vitamins and minerals such as vitamin K, calcium and magnesium, that are essential for bone strength and joint function. Vitamin K helps in the process of binding calcium to bone proteins to make our bones strong and resilient. Without sufficient vitamin K, calcium can’t effectively anchor to your bones – this can lead to weaker bones and an increased risk of fractures.
Salmon and avocado toast
A breakfast of salmon and avocado on toast is full of essential vitamins and minerals that contribute to bone and joint health. Salmon is rich in omega-3 fatty acids which have anti-inflammatory properties that are known to reduce joint pain and inflammation. Salmon is also a good source of protein; this is crucial for maintaining and repairing joint tissues as well as promoting muscle strength to support joint function.
Having this classic combo of salmon and avocado on wholegrain toast instead of white toast makes this a delicious and nutritious breakfast that is also good for your bone and joint health. Opting for whole-grain bread can help to reduce inflammation in your joints. Wholegrain bread has a variety of anti-inflammatory properties that can help reduce joint pain and stiffness associated with conditions such as arthritis.
Oatmeal with almonds and nut butter
A bowl of porridge with almonds, dried fruits and nut butter is a stellar choice for bolstering bone and joint health. Oats are a great source of magnesium, a mineral that helps in promoting bone strength. Magnesium plays a crucial role in activating vitamin D, which in turn aids in the absorption of calcium. For vitamin D to work effectively and assist in calcium absorption, it needs sufficient amounts of magnesium to help it be transformed into its active form within the body.
Oats also have anti-inflammatory properties, which can help alleviate joint discomfort by reducing chronic inflammation. Anti-inflammatory foods like oats can help ease pain and symptoms associated with joint conditions like arthritis.
Smoothie Bowl
Smoothie bowls are completely customisable to your individual tastes and they’re also packed full of key nutrients that promote bone and joint health. Some key ingredients include:
- Dairy products such as milk or yoghurt are key ingredients in smoothie bowls and are naturally high in calcium. Calcium is one of the most important nutrients for overall bone and joint health. It is a key component of bone tissue and helps to form the building blocks of bones.
- Red berries are rich in antioxidants that help to reduce oxidative stress and inflammation in your joints, which in turn can help alleviate joint pain.
- Spinach is a popular choice to blend into your smoothie bowls. It is rich in vitamin K, which plays a role in binding calcium to bone protein to create strong and healthy bones.
- Chia seeds can be used to top your smoothie bowl. They are full of omega-3 fatty acids so are good for reducing inflammation.
