Tendinitis is a condition that involves painful inflammation of tendons and surrounding ligaments in the knee, elbow, wrist, hip or ankle. It can be caused by overuse of particular joints, undertraining or poor form during athletic activity, falling, lifting heavy objects or trauma. Tendinitis is often treated with ice packs, rest, massage therapy, and flexibility and strengthening exercises. According to the University of Maryland Medical Center (UMMC), particular nutrients can help ease or prevent symptoms of tendinitis.
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Vitamin C-Rich Foods
Vitamin C is an essential, water soluble vitamin the body can't produce on its own. Regular intake of vitamin C may help reduce inflammation and enhance the body's ability to heal from tendinitis, according to the UMMC. To help alleviate joint pain and swelling, incorporate vitamin C-rich foods into your diet on a regular, consistent basis. Such foods include papaya, bell peppers, broccoli, oranges, grapefruit, Brussels sprouts, tomatoes, cantaloupe, kiwi, cauliflower, tomatoes and kale.
Whole grains offer an array of vitamins and minerals, including antioxidants—nutrients that support the body's ability to heal and resist infection. Natural health expert Andrew Weil, M.D., suggests a diet rich in whole grains rather than enriched or processed carbohydrates as a means of reducing inflammation. Seek a variety of whole grains, such as brown rice, oats, bulgur, spelt, whole wheat and rye routinely to reap optimum results. Switch from enriched pasta and white rice to whole-grain varieties and opt for 100 percent whole-grain bread rather than enriched white or wheat bread. Weil suggests that most adult women consume 160 to 200 g of complex carbohydrates and men aim for 240 to 300 g daily.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats found in fatty fish, canola oil, walnuts, walnut oil, flaxseed and flaxseed oil. Since the body cannot produce omega-3 fats on its own, we must rely on dietary sources. According to Weil, omega-3 fats help reduce inflammation. Since saturated fats, such as those found in high-fat dairy and meat products, can increase inflammation as well as risk for heart and other diseases, omega-3 fats serve as a healthy alternative. Since fats are dense in calories, and healthy weight management can help prevent tendinitis, adhere to modest portion sizes.