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 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.