Some Simple Steps to Decrease Joint Discomfort Part 1: Nutrition

The last couple of years I have had many health club members approach me with issues of joint discomfort in the knees, hips, shoulders, etc.  Most people think it just a part of aging but in my experience there are some simple steps that can have a positive impact when done consistently.  

 
The first step is nutrition.  Often when people are eating a pro-inflammatory diet it can have a negative impact on how the joints feel.  In fact functional medicine expert Dr. Jim LaValle has said "Fifty percent of orthopedic injuries are nutritionally related."  Some steps that can be done to improve nutrition to decrease joint pain are the following:

1. Avoid Gluten (Can be found in breads, pasta, many condiments, etc.)
2. Try to consume 9-11 servings of vegetables and fruits/day (3 vegetable servings for each serving of fruit)
3. Avoid Trans Fats or Hydrogenated/Partially Hydrogenated Oils 
4. Stay hydrated.  Drink at least half your body weight in ounces of water/day (i.e. if you weigh 150 lbs get at least 75 oz in.
5. Try to limit your caffeinated beverages to no more than 16 oz and try to have them pre- workout or prior to 12:00 pm.
6. Drink 16 additional oz of water for every 8 oz caffeinated beverage you consume.  For example if the person in Step #3 had an 8 oz coffee they would consume 90 oz of water that day.

The next post will explain some simple supplement protocols to decrease joint discomfort.