Maybe you’re closer to 40 than 30. Or maybe you’re on the other side of 40. Or maybe you’re neither of those things, but for whatever reason, your knees and ankles ache after a run or a good workout. And now, you’re wondering what you can do about it. (After all, not running or working out isn’t really an option.)
这里有：更改或至少检查您的饮食。关节疼痛通常是慢性炎症的症状，可以通过食用某些食物来加剧。相反，也可以通过食用某些食物（或更具体地说是这些食物中的维生素和矿物质）来缓解它。这个想法是：体内的不同化合物会导致炎症（加剧关节疼痛）并减少炎症（有时通过抑制炎症化合物的产生）。
Basically, you want to eat foods that help produce eicosanoids in the body, as those inhibit inflammatory proteins. Omega-3 fats are one of the best options. In addition, vitamin C can help strengthen the cartilage (and reduce joint pain), while antioxidants can also play a role in alleviating joint pain.
Eating a well-balanced, colorful, plant-forward diet that’s not over-reliant on processed foods or added sugar isn’t just good for your overall health, it can have a specific effect on inflammation in the body and help you avoid relying on supplements. “The biggest myth is [that you] just take megadoses of vitamins,” Antinoro says. “What we’ve learned is the synergy of the foods [matters], rather than just the vitamins. Think about food rather than singling out one vitamin.”
得到了这一切吗？好的。现在，这里有几种特定的食物需要寻找：
“Most of us don’t eat enough fatty fish,” saysSaskia Kleinert营养顾问兼北加州埃默里维尔健康与健康中心主任。“如果我们每周吃五次脂肪鱼约3盎司，我们将拥有不同的比例（好脂肪和坏脂肪）。但是几乎没有人吃那么多鱼，这部分是由于鱼类不是货架稳定的事实，或者您吃了橡胶的冷冻鱼。”鱼油可以帮助提供必要的良好脂肪来抵抗关节疼痛。
同样，目标是获得Omega-3，Chia种子，核桃和亚麻籽是体面的，尽管卡路里密集，但消息来源。请注意：坚果和种子中的omega-3不像鱼中的那些一样容易吸收。克莱纳特说：“问题是omega-3在坚果和种子中并不那么生物利用，需要[身体]转化。”
“酸樱桃包含一个强大的抗炎成分，称为仙女素。”Kylene Bogden，RDN，是一名体育营养学家，曾与NBA球员合作。“花青素负责给樱桃给樱桃深红色，也认为这是酸樱桃在联合和锻炼后的肌肉恢复时如此有帮助的主要原因。”
Green tea has “antioxidants (polyphenols) known to reduce inflammation and slow cartilage deterioration,” Bogden says, “and has been associated with the ability to decrease joint pain in individuals with rheumatoid arthritis. This is believed to be a result of an additional antioxidant known as epigallocatechin-3-gallate which hinders the production of molecules that cause joint pain.” Not all antioxidants are created equally, of course, but there appears to be some connection between foods that have them and lower inflammation.
“Worth the bad breath,” Bogden says. “It contains a compound called diallyl disulfide which is known for reducing cartilage-damaging enzymes.” As a bonus, similar to olive oil, it can also help lower your blood pressure, which can also reduce inflammation.
菠萝和菠萝汁含有溴烯，Bogden称其为“一种神奇的抗炎酶”。同样，这有助于减少关节肿胀。（您可以找到它是饮食补充剂，但以下更多内容。）
Staying hydrated is important。“它滋润并为关节提供结构支持。”Linda Antinoro，在哈佛大学的杨百翰和妇女医院注册营养师。“普通的旧水。人们并不总是记得这部分。”
底线
当然，每个人的身体都不同，但是我们的专家建议将身体视为炎症。对于某些人来说，该水桶比其他人更饱满。乳制品和/或面筋可能会导致该水桶溢出，从而导致关节疼痛。对于其他人来说，这不会产生这种效果。（的确，同一个人可能会随着时间的推移而改变。）在这里，需要跟踪饮食并与营养学家或营养师进行咨询。
正如Antinoro所指出的,“没有神奇的灵丹妙药we can offer.” The same things that are part of a healthy lifestyle — staying active, staying hydrated, managing your weight and eating a nutrient-rich diet low in processed food — helps reduce pain in the body.
