After COVID-19, many people still have long-term sequelae such as shortness of breath, shortness of breath, headaches, insomnia, low back pain, joint pain, etc. To overcome joint pain, supplementation Supplementing with certain foods has a significant effect.
Depending on each person’s condition, the sequelae of post-COVID-19 osteoarthritis pain lasts from 12 weeks to 6 months with varying severity. To strengthen the resistance, each person should have a nutritious and reasonable diet.
1. The cause of joint pain after COVID-19 is inflammation
Muscle and joint pain is one of the common conditions of people with COVID-19 and people who have recovered from COVID-19. In the post-COVID-19 period, patients suffer from persistent pain. According to research reports published in the Medical Journal of Nature Medicine, about 27% of patients experience symptoms of muscle and joint pain after recovering from COVID-19.
Accordingly, COVID-19 stimulates the release of cytokines, a hormone that causes inflammation. Cytokines lead to the formation of an unsaturated fatty acid in tissues that acts as a chemical mediator of inflammation, called E2, activating all the pain receptors in the body. When inflammation occurs in the muscles and joints of the back, it leads to back pain.
Back pain can be a minor symptom, but it can also be a warning sign of a larger health problem if the pain persists for more than a few days, COVID-19 related or not. If there are any other symptoms such as impaired bladder or bowel function, numbness in the legs, etc., the patient should seek medical attention as soon as possible.
2. Good foods for bones and joints after COVID-19
2.1 Extra virgin olive oil
Extra virgin olive oil has properties that can reduce inflammation and relieve joint and back pain. Oleocanthal, found in olive oil, may have similar effects to nonsteroidal anti-inflammatory drugs such as ibuprofen or aspirin.
When using extra virgin olive oil, be careful not to heat it to high temperatures (about 410 degrees), as this loses some of its beneficial properties. At a lower temperature. Vegetables can be sautéed. Or olive oil can also be used as a salad dressing. For dipping bread, or for mixing pasta or vegetables.
2.2 Fatty fish helps reduce joint pain
Fatty fish like salmon, tuna, and sardines are rich sources of omega-3 fatty acids. While their anti-inflammatory properties help control body mass index, unsaturated fats also reduce joint pain and muscle stiffness in the body. Fish is also a great source of vitamin D, an essential nutrient whose deficiency can worsen knee and back pain, and even cause arthritis.
For those who don’t like to eat fish regularly, it’s still possible to benefit from omega-3 nutrients by consuming supplements made with fish oil.
2.3 Canned sardines
Canned sardines contain small, edible bones that boost calcium, along with vitamin D to enhance absorption. A 57g serving of sardines has about 20% of the daily value of calcium and 26% of the daily value of vitamin D.
In addition to the synergistic effects of calcium and vitamin D for optimal bone health, the healthy fats in sardines are also beneficial for bones. A study of young Japanese women (ages 19-25) published in the journal Osteosystem International found that intake of omega-3 fatty acids (found in fatty fish such as sardines) was positively related extreme to the highest bone mass density.
2.4 Green leafy vegetables
Green vegetables like collard greens, arugula, spinach, bock choy, and watercress are all nutrient-dense and contain specific vitamins and minerals important for bone health. Because bone formation is largely based on an adequate balance of several key nutrients. Including magnesium and vitamin K. Both of which are found in green leafy vegetables.
In fact, a study in the European Journal of Epidemiology found that magnesium can help prevent bone fractures. Green leafy vegetables can be processed into salads. Stir-fries, or juices, smoothies will contribute to strong bones.
2.5 Whole grains
Whole grains are an important source of nutrients important for optimal health such as fiber, magnesium, thiamine, phosphorus, protein, niacin, manganese, and selenium. But when it comes to bone health, one of the nutrients that play an important role in magnesium. And whole grains are the richest food sources of magnesium.
About 60% of magnesium in the body is kept in the. bones and it has been shown. That increased magnesium intake improves bone density.
Zinc is essential for bone healing. Enjoy some pumpkin seeds as a snack or add them to salads, soups, or casseroles for some bone-healthy nutrition.
2.7 Milk and dairy products
Milk and dairy products such as cheese, yogurt… are rich in calcium and vitamin D. This is one of the foods that can prevent signs of bone aging. Milk contains high calcium content, so it contributes to promoting bone structure, making bones stronger.
Drinking milk regularly helps to produce mucus in the joints, improving the painful symptoms of arthritis. However, be aware that people who are in need of weight management should choose low-sugar and low-fat dairy products.
As a good source of healthy fats, iron, magnesium, and zinc, pumpkin seeds are a good source of nutrients. Thanks to their rich zinc content, pumpkin seeds are a smart choice to help keep your bones strong and healthy.
Zinc is essential for bone healing. And low levels in the body are strongly. Linked to osteoporosis. Enjoy some pumpkin seeds as a snack or add them to salads, soups, or casseroles for some bone-healthy nutrition.
2.8 Green Tea
Green or herbal teas are often recommended. For people with chronic back or knee pain as a non-invasive treatment. The Green tea is rich in flavonoids, which work to reduce inflammation in the affected areas.
Green tea also improves the body’s immune response, thereby reducing the risk of tissue or cartilage breakdown. Green tea has anti-inflammatory properties. So one or two cups of green. Tea can be consumed daily.
Ginger, garlic, and turmeric are popular spices for their healing properties. However, very few people realize their intrinsic properties are to cure knee and back pain.
Turmeric contains the compound curcumin. Which is an effective food for any joint-related pain. Ginger and garlic also have anti-inflammatory properties, which can even help with arthritis or severe joint pain.