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. We've previously
presented the harmful foods in the article Avoid These Foods if You Have
Joint Pain, and 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 bo
dy. 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
Foods
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.
Learn more about the health benefits of chili peppers in a previous
article titled Complete Health and Nutrition Guide to Chili Peppers.
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.