10 Excellent Foods for Joint Pain
Joint
pain is one of the most common health issues in the world, one that
affects virtually everyone at one point throughout one’s life. The
condition often comes with many other issues, such as joint stiffness,
inflammation, and soreness. Although the most common cause of severe
joint pain is arthritis, a chronic degenerative condition that affects
54.4 million people in the US alone, other health conditions, and even
trauma, can likewise lead to joint pain.
While
you may not think that nutrition can have an effect on your joints,
researchers suggest that what you eat can be either detrimental or
beneficial for joint health if consumed regularly. It's high time we look at the other side of the spectrum and discuss
the foods that can reduce inflammation and soothe joint pain.
1. Sour Cherries
The
power of antioxidants should not be underestimated, especially when it
comes to their ability to reduce inflammation in the body. Though there
are many antioxidant-rich foods out there, like berries and leafy
greens, and all of them will help reduce inflammation in the body, one
specific fruit - tart cherries - has been shown on several occasions to
have a beneficial effect on joint pain specifically.
In one of these studies,
patients suffering from osteoarthritis drank a glass of tart cherry
juice for 6 weeks, and after the trial, they've shown significantly
reduced inflammation and arthritis symptoms compared to placebo. Do keep
in mind that tart cherry juice can be quite high in sugar, so limit
your intake to one glass a day.
2. Salmon
The
other ingredient famous for its anti-inflammatory effects is omega-3
fatty acids, which are capable of reducing the level of inflammation in
the body and reducing chronic pain by blocking COX & LOX enzymes,
which are known to contribute to inflammation. The foods that contain
the highest levels and most easily absorbable version of these
beneficial fats are fatty fish, such as salmon, sardines, herring, and
mackerel, and nutritionists recommend having at least 2 servings of
these foods every week.
That
said, fatty fish is not the only food type rich in omega-3 fats, and
vegetarians, too, can enjoy their benefits by eating more nuts.
3. Ginger
Ginger isn't
just good for a sore and inflamed throat, as many people think, the
pungent root is also excellent for reducing joining pain and
inflammation. Gingerol, the active ingredient of ginger, has been shown
to reduce arthritis-related joint pain and inflammation by 40% according
to one study from the University of Miami. So, adding a spoonful or two
of raw ginger a day into tea or just hot water won't hurt all year
round, and not only in the winter.
4. Brussels Sprouts
Cruciferous
veggies like broccoli, brussels sprouts, kale, and cauliflower are a
staple food in a healthy diet, and they are well known to benefit
digestion and cardiovascular health. What most people don't realize is
that this particular family
of vegetables has active substances capable of blocking an enzyme that
causes swelling in the joints, so anyone who is experiencing swelling or
stiffness in the joints may really benefit from including these veggies
in their diet daily.
Given
the amazing variety of cruciferous veggies out there and the various
ways you can prepare them, this task may be quite easy to accomplish.
5. Pineapple
Pineapples
shouldn't only be consumed in pina coladas or on the controversial
Hawaiian pizza. In fact, those suffering from joint pain may really
enjoy the benefits this fruit offers. Apart from a high concentration of
vitamin C, an excellent antioxidant, pineapples are also famous for
their anti-inflammatory effects. This is because the fruit contains a
substance called bromelain, which was shown to be as effective as
ibuprofen for treating arthritis pain in studies. As an alternative,
know that another yummy tropical fruit rich in both substances mentioned
above is papaya.
6. Chili Peppers
One
of the phytochemicals contained in hot peppers, such as chili peppers,
habanero peppers, and others, is capsaicin. This ingredient has a unique
property of binding to pain receptors in the brain, dulling the pain
you’re experiencing when you're eating spicy foods or using medical aids
that contain capsaicin.
By
doing so, you will trick your brain into being less sensitive to pain.
Topical patches and creams containing capsaicin, for example, were shown
to decrease pain linked to arthritis, joint, and muscle pain.
7. Turmeric
Turmeric
is a well known anti-inflammatory agent, one that has been used in
Chinese medicine and Ayurveda for centuries, if not millennia. Studies
likewise support these impressive effects, with the active ingredient in
turmeric called curcumin being known for reducing joint stiffness
related to arthritis and joint pain in general.
Studies
show that the necessary dose for achieving a therapeutic effect is
around 400mg three times a day, though, so just adding it into food
might not be as effective as taking curcumin capsules. You can also
combine turmeric with ginger and other spices to see a better
therapeutic effect, with the most common recipe featuring both roots
being the delicious Golden Milk.
8. Garlic
Like
turmeric and ginger, allium veggies, such as onions and garlic, too,
have been used in traditional medicine with the goal of lowering the
level of inflammation in the body. Apart from the anti-inflammatory
effects, though, all of these roots and veggies are also well-known for
their antimicrobial benefits, so throwing either of these in the
different foods you prepare is always smart.
When
it comes to garlic specifically, though, research shows that heat may
reduce some of the beneficial effects, so make sure to add in the garlic
as one of the last steps in the cooking process to preserve all the
healthy goodness.
9. Dark Chocolate
Reading
this, you might think, "now we're talking", but before you get too
excited, we must point out that only chocolate with a very high
concentration of cacao - at least 70% - has been shown to offer pain
relief. This is because of the antioxidants present in cocoa powder, but
not cocoa butter, milk, and any other additives, such as sugar. Milk
chocolate and sweet dark chocolate typically have less cocoa, and more
of these other ingredients, so make sure to opt for bitter dark
chocolate and limit your intake to 1-2 little cubes a day as a rare
treat.
10. Bone Broth
Bone
broth is the last, but definitely not the least feature on this list,
as the savory broth is extremely versatile and effective for joint pain
and long-term bone health. In fact, broth contains 3 ingredients that
help maintain healthy joints - glucosamine, chondroitin, and calcium. If
you're wondering what bone broth is, it's an extremely cooked down and
dense broth that appears when cooking meat on bones for hours.
This
gelatin-like substance mimics collagen that's present naturally in our
skin, joints, tendons and ligaments, and has been suggested to promote
the production of collagen in the body. Since collagen production is
known to reduce as we age, bone broth or supplements based on it will be
able to promote long-term joint health, reduce joint pain and sooth the
symptoms of arthritis. Bone broth can be added to rice, pasta, or any
side dish instead of water while cooking, made into a gravy or sauce, or
enjoyed in a soup.