A Healthy Diet for Bursitis That You Can Implement

vitamin c food sources

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  • Consuming healthy and organic foods can provide you with essential nutrients that can strengthen your muscles, as well as anti-inflammatory compounds
  • The right foods can make all the difference, because what you put into your stomach can help treat and even prevent bursitis in the long run

Warming up sufficiently before a workout, doing exercises correctly and wearing the proper equipment while you’re at work are factors that may help prevent bursitis, but you should also be looking into a proper diet. The right foods can make all the difference, because what you put into your stomach can help treat and even prevent bursitis in the long run.

Focus on Eating Foods Rich in Anti-Inflammatory Compounds

Since bursitis is an inflammation-type disease, it makes sense to consume  foods that have anti-inflammatory benefits. Some of the best foods you can add to your diet include:

  • Pineapple: This popular fruit contains a compound called bromelain, which is known to help reduce inflammation. According to a study that reviewed a collection of clinical trials, bromelain has been found to be an effective treatment for patients experiencing knee pain, and may even be an ideal alternative to non-steroidal anti-inflammatory drugs (NSAIDs).1
  • Papaya: Similar to pineapple, papaya contains an anti-inflammatory compound, known as papain. According to a study published in a Russian science journal, papain possesses marked anti-inflammatory benefits that can help counteract the arthritic pain. The study concludes that papain can act as an alternative to NSAID medications like  indomethacin.2
  • Dark leafy greens: These contain various nutrients like B vitamins that work together to create anti-inflammatory benefits. These vitamins have the ability to help repair damaged cells, as well as preventing further damage. In turn, this can lower your chances of getting a damaged bursa. The best choices for dark leafy greens include broccoli,3 spinach4 and kale.5
  • Foods rich in vitamin C: It’s common knowledge that consuming vitamin C will help boost your immune system. But did you know that it can help fight inflammation, too? In a study published in Free Radical Biology & Medicine, vitamin C has the ability to reduce C-reactive protein (CRP), which is an inflammatory biomarker. By the end of the study, researchers noted that participants who took vitamin C had lowered levels of CRP.6 For the best sources of vitamin C, you can consume oranges, bell peppers, parsley and kiwis.

Increase Your Omega-3 Intake

Omega-3, is an essential fatty acid that many people lack; it has the ability to help reduce inflammation by lessening the production of inflammatory prostaglandins. Increasing the amount of omega-3 you consume can help lessen your risk of bursitis, along with other inflammation-related diseases such as asthma and rheumatoid arthritis.7

In addition, omega-3 has other benefits such as helping lower triglyceride levels, effectively lowering your risk of heart disease.8 For pregnant women, consuming omega-3 can have a positive effect on their infants, which have been noted to have higher intelligence, fewer behavioral problems and decreased risk of disorders such as ADHD, autism and cerebral palsy.9,10,11

The best sources of omega-3 typically include fatty fish such as wild-caught Alaskan salmon and anchovies, as well as krill oil supplements. You can also obtain plant-based omega-3 from nuts such as walnuts and flaxseed to ensure that you have optimal omega-3 levels from various sources.

MORE ABOUT BURSITIS

Bursitis: An Introduction

What Is Bursitis?

Bursitis Types

Hip Bursitis

Elbow Bursitis

Knee Bursitis

Shoulder Bursitis

Heel Bursitis

Septic Bursitis

Bursitis Causes

Bursitis Symptoms

Bursitis Treatment

Bursitis Prevention

Bursitis Diet

Bursitis FAQ

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