Affecting people of all ages, genders, and nationalities, joint pain can significantly impact your daily quality of life. Fighting joint pain can be a multi-faceted effort, requiring adequate exercise, consistent stretching, and even a modified diet. Diet can actually play an integral role in helping alleviate inflammation and stiffness in the joints.
Anti-Inflammatory Diet
Here are some foods and beverages to begin incorporating in your diet to help fight joint pain:
Fatty Fish
Fatty fish are well-known for their various health benefits since they contain omega-3s, like DHA and EPA. Working together, these fatty acids help relieve joint pain by reducing inflammation throughout the body. Some common types of fatty fish include:
- Salmon
- Mackerel
- Sardines
- Trout
Cruciferous Vegetables
Cruciferous vegetables are a great addition to any anti-inflammatory diet because they are packed with antioxidants, vitamins, fiber, and other nutrients that help diminish inflammation. One antioxidant found in these vegetables that is especially beneficial is sulforaphane, which fights off inflammation by inhibiting an enzyme that promotes inflammation. Some cruciferous vegetables to add to your diet are:
- Broccoli
- Brussel sprouts
- Kale
- Cauliflower
Green Tea
One of the most widely consumed beverages in the world, green tea is highly esteemed for its health benefits. Green tea is valuable to add to an anti-inflammatory diet due to its polyphenols, which are plant-based molecules shown to help decrease inflammation and potentially prevent cartilage from breaking down, preserving the joints for longer.
Nuts
An adequate daily intake of nuts is vital to an anti-inflammatory diet due to their high amounts of fiber, vitamin E, omega-3s, zinc, calcium, and magnesium. Not only do these help reduce inflammation, but they are also proven to lower your risk of heart disease. Some nuts to start adding to your diet include:
- Almonds
- Pecans
- Hazelnuts
- Peanuts
- Walnuts
- Pistachios
Olive Oil
Rather than dipping your bread in butter, try olive oil next time. Olive oil is loaded with heart-healthy fats and contains oleocanthal, which holds properties similar to NSAIDs.
Berries
Berries are another healthy snack that is rich in antioxidant properties, which help fight off inflammation. Next time you’re in the fruit aisle at the grocery store, don’t forget to pick up some:
- Blueberries
- Raspberries
- Strawberries
- Blackberries
Garlic
Garlic is another food to start incorporating into your diet because of its numerous health benefits. Research has found that garlic’s anti-inflammatory effects can both treat symptoms of arthritis and lower your risk of developing arthritis at all.
Foods to Avoid
Not only should you make an effort to incorporate foods with anti-inflammatory properties into your diet, but you should also avoid foods that will exacerbate your joint pain, such as:
- Added sugars: candy, soda, ice cream
- Refined grains: white bread, rice, bagels, pasta
- Processed and red meats: deli meats, steak
- Alcohol: liquor, wine, beer
- Products high in omega-6 fats: corn oil, vegetable oil, sunflower oil
- Foods high in sodium: canned soup, shrimp, cheese
Contact Comprehensive Medical Care
If you have made these changes in your diet, but are still experiencing considerable joint pain, contact Comprehensive Medical Care to learn about your other treatment options. Our team will make treating your joint pain our top priority.
