If your bones or joints feel weak or sensitive in any way, you might have an underlying issue.
Common causes can be the flu, arthritis, or even bone loss, all of which are temporary problems.
To improve your situation, you could take supplements or medicine, but as it turns out, changing your diet may help just as much in the long run!
The author of The Sports Nutrition Playbook, Amy Goodson, explains that “There are foods, that when eaten consistently over periods, may help fight inflammation and thus reduce the chance of joint pain caused by inflammation, but no foods reduce pain. When it comes to bones this is especially true. There are foods, that when eaten consistently, can help you keep your bone density strong, but none that help bone pain or make it go away.”
With that being said, here are 5 essential foods that are likely to improve your achy bones situation.
Cheese is filled with calcium, making it one of the best sources of this nutrient.
Not to mention it also contains plenty of protein and fats as well as high amounts of vitamin A and vitamin B12 and plays a key role in the function and development of brain cells and nerves.
Goodson shares that “a simple glass of cow’s milk is one of the best ways to keep your bones strong. One 8-ounce glass of milk provides you with 13 essential nutrients, including approximately 300 milligrams of calcium.”
Milk is also fortified with vitamin D which is an essential nutrient for the absorption of calcium into your bones so it is bound to help a lot.
Furthermore, milk also “contains other nutrients that help with bone and tissue growth like phosphorus and high-quality protein.”
- Fatty Fish
This type of fish is filled with omega-3 fats, which, Julie Upton, MS, RD explains, are well known for helping “tamp down inflammation around joints that leads to pain and stiffness.”
Sardines, tuna, and salmon are considered to be fatty fish.
- Olive oil
Olive oil is a source of monounsaturated fats that are known for decreasing inflammation.
More precisely, consuming extra virgin olive oil has been linked to lowering inflammatory biomarkers associated with atherosclerosis.
In addition to that, it even has anti-inflammatory prhttps://www.eatthis.com/best-foods-achy-bones/operties that are rather similar to ibuprofen!
Just be careful to consume olive oil in moderation so as not to increase your calorie intake too much.
Just 1 tablespoon per serving should be more than enough.
This is yet another dairy product, like milk and cheese, that provides the body with a lot of calcium.
About three-fourths cup of plain yogurt should be enough to get your daily intake.
Just make sure that it’s low in sugar, as high sugar content can lead to weight gain, inflammation, and heart disease.