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You don’t have to be in your 40s or 50s to experience aches and pain in your joints. According to a national survey from the Centers for Disease Control and Prevention, 30% of adults over 18 reported having joint pain within the past month. Ouch.
While there are many causes, joint pain is often a result of arthritis, an umbrella term that includes more than 100 conditions that cause joint pain, stiffness, and inflammation. Often in young, active guys, arthritis is a result of a sports injury, like a dislocated joint or a torn ligament, suffered earlier in life.
Nuts are loaded with healthy fats and antioxidants that help the body fight off and repair damage caused by inflammation, says Azar. A study published in the American Journal of Clinical Nutrition found that over a 15-year period, those who consumed the most nuts had a 51% lower risk of dying from an inflammatory disease compared to participants who ate the fewest nuts.
“Vegetables like kale, Brussels sprouts, bok choy, spinach, and broccoli are packed with antioxidants that may help ward off arthritis, slow its progression, and help lessen the associated pain,” says Azar. What makes these vegetables so powerful? “They’re rich in sulforaphane, a compound that may block enzymes linked to joint destruction and inflammation.”
Oily fish, like salmon, mackerel, and sardines, are rich in joint healthy omega-3 fatty acids “which help reduce joint pain and stiffness by suppressing the production of enzymes that erode cartilage and proteins that regulate inflammation,” explains Golden. How to Eat Top whole-grain toast with pre-packaged smoked salmon, a fried egg, and some onions. Or cook mackerel fillets with olive oil, garlic, and lemon. Or toss sardines into an Greek salad of romaine, tomato, cucumber, red peppers, olives, and feta