the 3 best diets to reduce inflammation

THE ESSENTIAL

  • According to the results of an IFOP survey “The French and rheumatism” carried out for Inserm and “Together against rheumatism”, 93% of French people say they have already suffered from joint pain.
  • More than 9 million French people suffer from osteoarthritis.
  • 39% of women over 65 are affected by osteoporosis.

Every year, the American magazine US.News asks 24 physicians, dieticians and nutritionists to rank diets according to their nutritional qualities and their contribution to health. Among other things, they assessed the best diets for bone and joint health by analyzing their ability to reduce inflammation (the cause of arthritis and joint pain) or their intake of calcium and vitamin K, known to combat the effects of osteoporosis.

Dash and Mediterranean: the best diets for joints

The Dash Diet (Dietary Methods to Stop Hypertension) was developed to reduce hypertension. But it is also excellent for joints and bones. He climbs on the first step of the podium with a score of 4.4/5. This diet emphasizes fruits, vegetables, and whole grains. Protein comes from consuming white meat, beverages and low-fat dairy products. This diet also limits foods high in saturated fat and limits sodium to less than 2,300 milligrams per day.

“The diet recommends 2-3 servings of low-fat dairy products, which contain calcium and phosphorus, and fruits and vegetables, which provide magnesium, potassium, and vitamin K. These nutrients will help build strong bones and strong joints. Moderating your caffeine and alcohol intake will help you even more.”note the experts.

To take care of your joints, you can also turn to the Mediterranean diet. It also gets the title of best feed for bones with a rating of 4.4/5. This kitchen also provides a large space for fruit, vegetables and whole grains. She also advocates good oils by using olive oil a lot and using a lot of spices, herbs and seafood.

“The same foods rich in magnesium and potassium that lower the risk of heart disease also maintain strong bones. The phosphorus and calcium in plain yogurt and kefir—and the occasional serving of natural cheese—will also boost skeletal health, as will the vitamin K found in in green leafy vegetables”specifies the panel for US.News.

The flexitarian diet: another option for good bones

The flexitarian diet follows the first two recommended common diets with a rating of 4.1/5. This diet leads to eating more plants while allowing meat to be eaten from time to time.

By increasing your herbal intake, you naturally increase your intake of powerful antioxidants that help fight disease, aging, cancer and inflammation in the body.” explains Amy Shapiro, nutritionist and panel member.

Experts note that Dr. Weil’s anti-inflammatory diet as well as MIND and Ornish – which also rely heavily on plant products – can also be beneficial for joints and bones. They all share fourth place with a score of 3.9/5.


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