When it comes to relieving joint pain, studies show what you eat can have a significant effect on your health and comfort. While some foods can increase the inflammation that leads to joint pain, others have anti-inflammatory properties that can decrease joint pain. Anti-inflammatory foods contain compounds that help control inflammation in the body. Fill your plate with low starch vegetables, the more colorful the better, and include a variety of herbs and spices (particularly turmeric, ginger, cumin and parsley). Prepare your food using healthy cooking methods that don’t add extra sugar, salt or unhealthy fats.
Here are 8 foods that will reduce symptoms of joint pain.
- Fatty Fish
Fish are rich in omega-3 fatty acids that fight inflammation. Fats in Fish reduce inflammatories. To pack the biggest punch, try salmon, anchovies, sardines and other cold-water fish.
- Pineapple and papaya
Both fruits are rich in vitamin-c and the anti-inflammatory all star bromelain. In one study, bromelain was as effective as ibuprofen in reducing joint pain.
- Nuts and flax seed
Nuts and flax seed are loaded with healthy fats and antioxidants that help the body fight off and repair joint damage caused by inflammation.
- Ginger and Turmeric
These eastern spices are packed with health benefits. Curcumin, found in turmeric, can help protect against joint deterioration and inflammation. Gingerol, the active substance in ginger, has been shown in several studies to reduce joint pain from inflammation.
- Hot peppers
Peppers like serrano and habanero are rich in capsaicin, which reduces inflammation and its associated joint pain. The hotter the pepper, the more capsaicin it has. So, add a little heat to your diet.
- Red fruits
Berries and tart cherries are a good source of ellagic acid, an antioxidant that decreases inflammation. Fruits with a red hue, like red apples or cherries, contain quercetin and anthocyanins, substances that combat inflammation and joint pain.
- Orange and dark green vegetables
Orange vegetables are rich in vitamin a and beta-carotene making them strong inflammation disruptors. Dark leafy greens are rich in sulforaphane, a compound that blocks enzymes linked to joint destruction.
- Onions and garlic
Onions and garlic are packed with beneficial antioxidants and can reduce inflammation and help stimulate the body’s immune cells. Use them for dishes rich in flavor and health benefits.
Eating the wrong foods can have a major effect on inflammation in your body. Inflammation is a way your your body protects itself. The following foods can put your body into defense mode, causing painful inflammation in your joints.
Here are 8 foods that can cause inflammation and increase joint pain
Sugar causes the body to release cytokines, messengers that lead to inflammation in your joints. Sugar isn’t always listed under the same name. Watch out for any word ending in “ose” (like fructose) on the ingredient list.
- Saturated fats
In excess, saturated fats can short circuit your immune cells, causing an inappropriate response leading to inflammation and joint pain. Cut back on animal fat products like cream, cheese, lard and fatty cuts of meat.
- Fast food
Fast food and processed and frozen foods are full of trans fats, which have been known to increase inflammation.
- White flour
The refined carbohydrates found in white flours, rice and potatoes can lead to inflammation and joint pain. People who are sensitive to gluten can reduce joint pain by avoiding these foods.
The artificial sweetener aspartame is found in thousands of products worldwide. If you are sensitive to the chemical, your immune system may attack the foreign substance in your body, triggering an inflammatory response.
Drinking too much alcohol weakens liver function and disrupts multi-organ interactions in a way that can cause inflammation. While alcohol can be good in moderation, avoid heavy drinking and frequently getting drunk.
Monosodium glutamat is a flavor enhancer commonly found in pre-made Asian food and soy sauce. It can also be found in soup mixes, salad dressings, and deli meats. This chemical can trigger chronic inflammation and joint pain.
Casein is a substance found in dairy products that can lead to increased inflammation for those sensitive to it. If you think it might be a problem for you, avoid low-fat milk, yogurt, kefir, cheese and ice-cream.
Food and joint pain are strongly connected. Cutting back on foods that promote inflammation and increasing the proportion of those that reduce it can make a big difference in the amount of pain you endure. If joint pain is having a negative effect on your life, be sure to schedule an appointment with us. Let our team make a plan to alleviate your joint pain and the associated inflammation. Call 480-986-7246 to schedule an appointment.