Are you providing enough collagen to Your body? Check this Three-week diet to alleviate joint pain - Sharpened Health | Nutrition | Mindfulness

Follow this diet at least twice a year for three weeks if you experience joint pain constantly. Arrange your daily menu based on the following suggestions. For breakfast, choose vegetables and dairy. For lunch, vegetables and fish.

Table of content:

Collagen-rich diet
Plant those in your garden and heal yourself all year round
Essential components to absorb collagen
Soups and jellies complement collagen deficiencies, provided you know how to cook them

Collagen-rich diet

Just after three weeks of following this diet, you should feel better.

Breakfast

Vegetables and dairy. Have your first meal no later than an hour after waking up. This will lower the cortisol level in your body – the stress hormone that accelerates joint disease development.

Option 1: Two slices of whole grain bread with butter, a slice of lean cold cuts, radish, and cucumber. To drink, orange juice.

Option 2: Two slices of rye bread, mackerel or sardine paste with cayenne pepper, chives, and barley coffee with milk.

Option 3: Parsley, beetroot, celery, banana, and orange juice smoothie, along with two slices of bread with cottage cheese.

Second Breakfast

Seeds and fruits. About three hours after consuming breakfast, the energy released from the breakfast products will be used up. It’s time to supply fiber, calcium, and vitamins, which fight free radicals.

Option 1: Cabbage or mixed salad (iceberg, arugula, and lamb’s lettuce) with smoked fish. Sprinkle with sunflower seeds and chopped parsley. To drink, green tea or still water with a lemon slice or orange juice.

Option 2: Sugar-free whole grain muesli soaked in a glass of skim milk, add seasonal fruits such as apple, pear, citrus, or bananas, and blueberries.

Option 3: A handful of various nuts mixed with a cup of plain yogurt. Add a tablespoon of honey or halved grapes, or raisins.

Lunch

Vegetables and fish. The basis of the diet should be vegetables and fish (preferably baked). Additionally, include lean dairy and lean, preferably boiled meat. Avoid all fried foods as they have anti-inflammatory properties.

Option 1: Chop two potatoes into cubes and add a few cauliflower florets to a pot. Pour in ½ of broth, add half a block of lean cottage cheese, and a pinch of favorite spices. Cook for about 20 minutes covered. Add a teaspoon of flaxseed oil to the finished dish.

Option 2: Baked fish fillet, such as hake, seasoned with herbs.

Option 3: Fish and vegetable patties (grind vegetables and fish in a 1:1 ratio, season, add an egg, bake in an oven preheated to 170 degrees Celsius for 20-30 minutes), buckwheat groats.

Afternoon Snack

Jellies.

Gelatin supports collagen absorption, necessary for the “oiling” of joints. Simply consume it 2-3 times a week.

Option 1: Coleslaw with finely grated carrot, apple, and onion. Mix, drizzle with flaxseed oil, add tarragon and ginger. Squeeze juice from ¼ lemon.

Option 2: Mix lean cottage cheese with chopped chives, caraway seeds, or finely ground coriander, and any herbs. To drink, a herbal tea with lemon balm or chamomile.

Option 3: Cook several broccoli florets until al dente. Grate a raw carrot into long strips (use a peeler). Add chopped apple. Mix. To drink, nettle tea (you can add honey and ginger).

Plant those in your garden and heal yourself all year round

These vegetables are easy to store throughout the year. Although one of them should be part of your daily diet.

Kale – can be harvested in summer, but it’s best from autumn to spring, and you can even harvest it from under the snow.
Onion – eaten raw, it treats swelling, and poultices made from crushed onions alleviate pain. Store it in a paper bag, not in the fridge.
Carrots and Beetroots – have a cleansing effect, aiding in the removal of toxins from the body. Their accumulation also harms the joints. Store them away from fruits, preferably in a sand crate.

Essential components to absorb collagen

Every day, eat 100g or a handful of three selected ingredients from the following:

Vitamin A – you’ll find it in carrots, pumpkins, and eggs.
Vitamin E – introduce nuts, seeds, oils, sprouts, and avocados into your diet.
Vitamin C – consume peppers, currants, and parsley.
Sulfur – rich sources include leeks, onions, garlic, and eggs.
Copper – cocoa, pumpkin seeds.
Omega-3 fatty acids – found in fish, nuts, and flax seeds.
Coenzyme Q10 – sprouts, legumes.

Soups and jellies complement collagen deficiencies, provided you know how to cook them.

Many of us cook soups with bones, but often we don’t know that it takes 3-4 hours of cooking for the collagen in them to get into the broth. You can easily make a tasty and collagen-rich meal yourself.

Rub 1 kg of chicken feet with coarse salt. Pour boiling water over them to cover. Leave for 3 minutes and drain. When they cool down, peel off the yellow membranes and remove the claws.

Pour four liters of water and cook for 3 hours over low heat. 1 hour before the end of cooking, add chopped vegetables. Let the broth cool, strain, remove the bones from the feet, and put the meat into the broth together with the chopped vegetables. Let it cool, skim off the fat. Bring to a boil and pour into sterilized jars, seal. When they cool down, place them in the refrigerator.

Every 2 days for a month, eat half a glass of jelly with parsley – vitamin C enhances collagen absorption. You can repeat the treatment after three months.

Spices for healthy joints

Turmeric – It has anti-inflammatory, antibacterial, and antiviral properties. Add a pinch of turmeric to rice, soup, meat, sauce, omelet, bean dishes, ginger tea, and green tea. It gives homemade mayonnaise an appetizing color. Turmeric is better absorbed by the body when combined with black pepper and chili pepper, for example. It’s worth combining them in medicinal cocktails.
Cinnamon – It contains, among other things, epicatechin, which acts as an anti-inflammatory and fights free radicals. During pain attacks, consume half a tablespoon of cinnamon mixed with honey twice a day. Ground cinnamon is excellent for meat, fish, and bean dishes. Of course, it’s also indispensable in many baked goods.
Marjoram – Both dried and fresh marjoram have warming and anti-inflammatory properties. Drink a warming infusion once a day. Pour a cup of hot water over 2 teaspoons of dried marjoram and 1 teaspoon of honey. Marjoram is favored by individuals who should limit their salt intake because it serves as a good substitute. It also adds flavor to pumpkins.
Garlic – It contains allicin, which is an anti-inflammatory and analgesic compound. Crush or chop garlic, let it sit for 5-10 minutes, and then add it to the dish. Eat a clove daily; excessive consumption is not beneficial to the liver. Prolonged cooking or frying is not recommended as it loses some of its health-promoting properties.
Cloves – They are a rich source of eugenol, which has mild anesthetic properties. It’s worth adding them to tea, pork dishes, or mushrooms. They also enhance the flavor of broth. Avoid buying ground cloves as they don’t have the same beneficial effects. During processing, they lose most of their health properties.
Ginger – It has anti-inflammatory and analgesic properties due to a compound called gingerol. Make ginger tea or add powdered ginger to salads. Season soups with freshly grated ginger. For ginger tea, it’s worth adding a teaspoon of honey and a quarter of a cinnamon stick. It enhances its beneficial effects.