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Qué tres alimentos añadir a tu dieta en invierno para que las articulaciones no te duelan ¿Por qué el tiempo puede hacer que nos duelan las articulaciones? Getty Images
El invierno trae consigo una serie de cambios climáticos que pueden llegar a influir negativamente en la salud de nuestras articulaciones. Las bajas temperaturas y la humedad pueden intensificar el dolor articular, especialmente en personas con condiciones como la artritis. Sin embargo, seguir una dieta adecuada puede ayudar a mitigar buena parte de estos síntomas. Te contamos los tres alimentos clave que deberías incorporar a tu dieta durante el invierno para mantener tus articulaciones saludables y reducir el dolor.
Pescados grasos Los pescados grasos como el salmón, la caballa, el atún y las sardinas son ricos en ácidos grasos omega-3. Estos ácidos grasos son conocidos por sus propiedades antiinflamatorias , que pueden ayudar a reducir la inflamación y el dolor en las articulaciones. Los omega-3 también ayudan a mantener la estructura del cartílago, que es crucial para el buen funcionamiento de las articulaciones. Incluir pescado graso en tu dieta al menos dos veces por semana puede contribuir a marcar una diferencia significativa en la salud de tus articulaciones.
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Por si todo lo anterior no fuera suficiente, además de los omega-3, estos pescados proporcionan vitamina D , que es esencial para la absorción de calcio y la salud ósea. Una deficiencia de vitamina D puede contribuir al deterioro prematuro de las articulaciones y al desarrollo de enfermedades autoinmunes como la artritis reumatoide.
Se puede preparar el pescado graso a la parrilla, al horno o al vapor para conservar la mayor parte de sus propiedades nutricionales. Deberías evitar freírlo, ya que este método de cocinado puede reducir los beneficios para la salud.
Frutas ricas en antioxidantes Las cerezas, fresas, arándanos y moras están llenas de antioxidantes, en particular de antocianinas, que tienen efectos antiinflamatorios. Estas frutas pueden ayudar a reducir los marcadores inflamatorios en el cuerpo, aliviando así el dolor y la rigidez en las articulaciones. Además, los cítricos como las naranjas y los pomelos son ricos en vitamina C, que es esencial para la producción de colágeno y la reparación de tejidos.
Un estudio de 2012 realizado en mujeres con osteoartritis demostró que el consumo de zumo de cereza agria sin azúcar durante tres semanas redujo significativamente los niveles de inflamación y además les alivió el dolor articular.
Se pueden consumir estas frutas frescas, en zumos o batidos , y también añadirlas a ensaladas o yogures. Los frutos rojos congelados son una buena opción cuando no están de temporada, ya que conservados de esta forma mantienen la mayoría de sus nutrientes.
Los frutos secos son uno de los snacks saludables más recomendables GETTY IMAGES
Frutos secos y semillas Los frutos secos como las nueces, almendras y semillas de chía son excelentes fuentes de ácidos grasos omega-3, proteínas y antioxidantes . Estos nutrientes no solo ayudan a reducir la inflamación, sino que también fortalecen los tejidos conectivos que soportan las articulaciones. Además, los frutos secos contienen vitamina E, que protege las células del daño oxidativo y ayuda a mantener la piel y las articulaciones saludables.
Son múltiples los estudios que confirman el papel clave de los frutos secos en una dieta antiinflamatoria. Un estudio encontró que las personas que consumían más frutos secos tenían un 51 % menos de riesgo de morir por una enfermedad inflamatoria en comparación con los que comían menos frutos secos.
Se pueden añadir estos frutos secos a tus ensaladas, yogures, cereales o consumirlos como un snack saludable entre comidas. Las semillas de chía y lino se pueden incorporar a batidos, panes y otros platos para aumentar e incluso mejorar su contenido nutricional.
Estrategias adicionales para el cuidado de las articulaciones Además de ajustar tu dieta a la estación, existen algunas estrategias adicionales que pueden ayudar a cuidar un poco más tus doloridas (o no) articulaciones durante el invierno:
Hacer ejercicio de forma regular : Mantenerse activo es crucial para la salud de las articulaciones. El ejercicio fortalece los músculos que soportan las articulaciones y ayuda a mantener la movilidad.Hidratación adecuada: Beber suficiente agua es esencial para mantener los tejidos conjuntivos lubricados y funcionales.Tomar suplementos nutricionales : Es recomendable consultar con un profesional de la salud sobre la posibilidad de añadir suplementos como la glucosamina y el condroitín a nuestra dieta, ya que pueden ser beneficiosos para la salud articular.Mantener tu peso en niveles saludables : El exceso de peso puede suponer una presión adicional sobre las articulaciones, especialmente en el caso de las rodillas. Mantener un peso saludable ayudará a reducir significativamente el dolor articular.El invierno puede suponer una serie de desafíos para la salud de tus articulaciones, pero con los ajustes dietéticos adecuados y un estilo de vida saludable, es posible reducir el dolor y la inflamación. Incorporar pescados grasos, frutas ricas en antioxidantes y frutos secos son algunas de las alternativas para tu dieta que pueden ofrecer beneficios significativos. Además, es importante ser consciente de que hay que mantener una rutina de ejercicio regular y una buena hidratación como elementos clave para mantener tus articulaciones en las mejores condiciones posibles.
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