When dealing with chronic joint pain, many people don’t realize how large a role their diet can play in the degree of pain and inflammation experienced. There are many foods that can help improve joint conditions and a number of others that will aggravate them. A good example of a positive dietary influence is the inclusion of omega-3 fatty acids, which are a simple way to improve joint function.
In popular culture, fat has generally been given a bad name, but nutritious fats are an important part of a healthy, balanced diet. Over the past few years, omega-3 fatty acids have received attention as a health promoting food. However, many people are not aware of the wide variety of conditions that they can benefit. For example, they have been linked to good cardiovascular health and cholesterol levels, improved mood and ability to cope with stress, found to support fetal neurological development in pregnancy, and used to improve a variety of skin concerns.
But, although many foods now have omega-3 fatty acids added to them so they can be marketed for their health benefits, not all omega-3 fatty acids are created equal. Most studies on the positive health benefits are based on 2 specific forms of omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These can be used in different ratios to promote the ideal therapeutic effect for specific conditions. They are mainly found in non-vegetarian sources, mainly fish, squid, and krill oils. However, most food products advertising their omega-3 content derive it from flax seed, which contains mainly alpha-linolenic acid (ALA), which is inefficiently converted to EPA and DHA. So, if you are getting all of your omega-3 fatty acids from foods labeled as containing omega-3s, you could be missing out on most of the positive health benefits.
The question of how to choose a good source of omega-3 fatty acids is further complicated by concerns around mercury in seafood. A supplement source that comes from smaller fish, to avoid the bioaccumulation of mercury and other toxins that can occur with organisms higher in the food chain, which has also been molecularly distilled can help decrease the risk of exposure to unneeded toxins. Also, choosing fish with the highest concentration of omega-3 fatty acids can maximize benefit, and are easily remembered with the acronym SMASH (Salmon, Mackerel, Anchovies, Sardines, and Herring).
Including a good source of EPA and DHA in the diet can help decrease inflammation and reduce joint pain. Talking to a naturopathic doctor can help to identify how you can optimize your diet to support your joints and minimize pain.
In popular culture, fat has generally been given a bad name, but nutritious fats are an important part of a healthy, balanced diet. Over the past few years, omega-3 fatty acids have received attention as a health promoting food. However, many people are not aware of the wide variety of conditions that they can benefit. For example, they have been linked to good cardiovascular health and cholesterol levels, improved mood and ability to cope with stress, found to support fetal neurological development in pregnancy, and used to improve a variety of skin concerns.
But, although many foods now have omega-3 fatty acids added to them so they can be marketed for their health benefits, not all omega-3 fatty acids are created equal. Most studies on the positive health benefits are based on 2 specific forms of omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These can be used in different ratios to promote the ideal therapeutic effect for specific conditions. They are mainly found in non-vegetarian sources, mainly fish, squid, and krill oils. However, most food products advertising their omega-3 content derive it from flax seed, which contains mainly alpha-linolenic acid (ALA), which is inefficiently converted to EPA and DHA. So, if you are getting all of your omega-3 fatty acids from foods labeled as containing omega-3s, you could be missing out on most of the positive health benefits.
The question of how to choose a good source of omega-3 fatty acids is further complicated by concerns around mercury in seafood. A supplement source that comes from smaller fish, to avoid the bioaccumulation of mercury and other toxins that can occur with organisms higher in the food chain, which has also been molecularly distilled can help decrease the risk of exposure to unneeded toxins. Also, choosing fish with the highest concentration of omega-3 fatty acids can maximize benefit, and are easily remembered with the acronym SMASH (Salmon, Mackerel, Anchovies, Sardines, and Herring).
Including a good source of EPA and DHA in the diet can help decrease inflammation and reduce joint pain. Talking to a naturopathic doctor can help to identify how you can optimize your diet to support your joints and minimize pain.
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