We all know that maintaining an active lifestyle is great for your health, but this can place extra load on our joints. We need to look after our joints as we would the working parts of a machine or a car, to keep them in good working order and increase their longevity.

Your diet can help with this. Try including some natural anti-inflammatory food sources like red meat, some flaxseed and seafood, which is contains high levels of omega-3 oils. Some spices, such as turmeric, have also been shown to have anti-inflammatory effects, so try infusing your curries with that beautiful golden turmeric hue. Consuming these foods will do far more to reduce joint inflammation than high fat junk food, which is likely to make matters worse.

It’s important to eat fresh fish regularly. Buy some from your local market, steam it or wrap it in baking papr and foil with your favourite flavours and put it in the oven or on the barbeque. If you can’t get your hands on any fresh fish, canned fish is a good option, especially for a snack or in salad with a meal. You may need to take a supplement containing omega-3 to obtain a level sufficient to provide a substantial anti-inflammatory effect.

Antioxidants are the chemicals that help mop up free radicals, which can cause damage in our body. These include nutrients such as vitamins A, C, E, selenium and zinc. Antioxidants can help reduce inflammation and promote joint health. Including fruit and vegetables in your diet daily should boost your antioxidant levels enormously!

Eat two or more pieces of fruit per day, possibly as part of your pre and post-activity diet, and aim for at least five servings of vegetables per week. Including as many varieties as possible will ensure that you consume a broad range of antioxidants. Try some berries on your cereal, a banana pre-game, a pear post-game, some salad in your lunch and stir fry vegetables in the evening. Simple as that!

Simone currently divides her time between her role as the dietitian for the Hawthorn Football Club and Melbourne Storm Rugby League Club, private practice and aged care consultations. Previous to this Simone spent six years as the dietitian for the Australian Men’s Cricket Team, as well as roles in community health and other state-wide football teams.