In today’s time, joint pain is affecting millions of people worldwide. It is a common symptom of arthritis, osteoarthritis, and rheumatoid arthritis. According to the CDC, around 15 million adults in the U.S. experience severe joint pain.
Following unhealthy dietary habits is the main joint pain reason. It causes joint inflammation, weight gain, more acidic load in the body, and poor gut health leading to joint pain.
In response to this issue, nutritionists and dieticians are finding dietary solutions to reduce the pain. One such approach that is gaining recognition for its benefits is the Asian diet. But what makes the Asian diet so special?
5 Key Benefits Of An Asian Diet For Reducing Joint Pain
The Asian diet includes fresh vegetables, lean proteins, whole grains, and many anti-inflammatory foods. Moreover, studies indicate that the population in Asia has lower rates of osteoarthritis in comparison to Western countries because of their food habits.
1. Anti-Inflammatory Properties
The Asian diet is rich in anti-inflammatory properties, mainly because of two super ingredients, i.e., ginger and turmeric. Gingerol and curcumin, the bioactive compounds of ginger and turmeric, respectively, are well known for their anti-inflammatory effects.
Curcumin in the body inhibits the inflammatory pathway and reduces the activity of enzymes and cytokines that cause inflammation. Gingerol blocks the formation of inflammatory cytokines and reduces oxidative stress, which can cause inflammation and pain.
So, have recipes that include these anti-inflammatory ingredients, such as Indian curries, soup, stew, stir-fries, etc. You can find easy, healthy Asian recipes in Fitelo’s recipe section.
2. Foods Rich In Omega-3 Fatty Acids
Fish such as salmon, mackerel, sardines, tuna, and other omega-3-rich foods are significant parts of the Asian diet. Omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have a high anti-inflammatory effect on the body.
Omega 3 reduces the inflammation and then reduces the joint pain, making joint mobility easier. It also protects the joint cartilage from degradation and slows the progression of diseases like osteoarthritis.
Therefore, include omega-3-rich foods such as fatty fish, chia seeds, flaxseeds, mustard seeds, and spinach in your diet for joint pain.
3. Abundance Of Antioxidants
Antioxidants are crucial for joint health because of their ability to reduce oxidative stress, which can cause inflammation and joint pain. They also protect the joint cartilage from degradation and prevent pain.
The anti-inflammatory properties of antioxidants help to reduce the production of inflammatory cytokines and prevent joint pain and stiffness. Antioxidant rich foods that the Asian diet includes are green tea, spinach, kale, bokchoy, bell pepper, carrots, and sweet potatoes.
So, eat Asian food which includes a good amount of leafy greens, green tea, and fruits and vegetables rich in antioxidants.
4. Less Use Of Processed Foods And Sugars
Processed foods contain trans fats, a high level of sugar, sodium, and artificial additives that trigger an inflammatory response in the body. Additionally, these foods are high in calories and low in nutrients, which leads to weight gain, which increases the risk of joint pain.
The Asian diet focuses on fresh vegetables, fruits, whole grains, lean protein, and healthy fats. Moreover, cooking methods like steaming, stir-frying, and boiling preserve the food’s nutrients.
So, the less use of processed food in the Asian diet makes it a healthier option for joint health, reduces inflammation, and leads to better weight loss plans.
5. Use Of Fermented Foods
Fermented foods are an important part of the Asian diet. Idli and dosa are in everyday South Indian breakfast, kimchi is a usual side dish in Korea, tempeh and natto in soups or salads, and pickled vegetables are everyone’s favorites.
But how do fermented foods help with joint pain? Good gut health is essential for overall health, including joint pain. The probiotics in fermented foods maintain a healthy gut lining and reduce the production of pro-inflammatory cytokines.
Moreover, a healthy gut lining prevents the leakage of toxins and inflammation into the bloodstream. Therefore, plan your meals and make space for fermented foods in your daily diet.
Conclusion
The Asian diet provides a diverse approach to maintaining joint health and reducing joint pain through its anti-inflammatory properties, high omega-3 content, antioxidants, use of fermented foods, and use of whole, unprocessed ingredients.
Indeed, one can experience reduced inflammation and better joint health by including elements from the Asian diet. However, if you have any dietary restrictions, consult with your dietician or nutritionist before making any significant dietary changes.
Lastly, we invite you to explore our website for healthy, delicious recipes and additional resources, links are above, to further integrate the benefits of an Asian diet into your daily meals.
