Foods That Reduce Joint Pain and Inflammation

15 Tasty Foods That Reduce Joint Pain and Inflammation

Joint pain and inflammation can be challenging conditions to navigate throughout your daily life. Everyday tasks can become trickier to navigate, and you could find yourself looking for various strategies to help alleviate the symptoms. One of the best ways to keep arthritis under control is to focus on your diet — by finding the right foods to eat, you may help defend against pain. Plenty of foods can reduce inflammation and joint pain. In this article, we’ll define arthritis symptoms and recommend some things to add to your diet.

What Is Arthritis?

Arthritis is the swelling and inflammation of your joints. It’s a broad term that encompasses more than 100 different joint-related conditions. Some forms of arthritis include osteoarthritis, fibromyalgia, rheumatoid arthritis, gout, childhood arthritis and lupus. It’s a prevalent complaint in the U.S. — about one in four American adults has it.

Uncontrollable Risk Factors

As with many diseases, some risk factors for arthritis are inevitable.

Genetics: Some people have specific genes that predispose them to arthritis. Heredity can make someone more likely to develop the disease and can worsen arthritis.
Gender: Your risk for arthritis will also depend on whether you’re a male or female. For instance, women are more vulnerable to most types of arthritis, while men make up the majority of gout sufferers.
Age: As you grow older, your risk of arthritis tends to increase.

While these three risk factors are out of your control, you should also consider the variables you can manage.

Controllable Risk Factors

You may be able to reduce your odds of developing arthritis by making various lifestyle changes.

Smoking: If you’re a smoker, you’ll elevate your risk of developing rheumatoid arthritis and many other illnesses. Quitting can reduce your chances of arthritis and may reduce symptoms if you already have it.
Career: Active jobs requiring motions like bending and squatting can cause arthritis. You can prevent this condition with a career change.
Weight: Excess weight can worsen knee osteoarthritis — eating a balanced diet and staying active can help you reach and maintain your target body weight.
Injuries and infections: Frequent stretching will defend against injuries, while seeing a doctor early on can help treat infections before they worsen.

Symptoms of Arthritis

Arthritis symptoms will vary slightly based on which type you have.

Redness and swelling
Stiffness
Pain
Decreased range of motion

These symptoms will vary in degree of pain and frequency, depending on the risk factors mentioned earlier.

How to Treat Arthritis

Medications can treat some types of arthritis — patients may need to try different versions such as steroids, NSAIDs, counterirritants or disease-modifying antirheumatic drugs to see what works best. In some cases, physical therapy can be the best route. And if medication and therapy don’t succeed, you can look into getting surgery for joint repair, replacement or fusion. Though these treatments can be beneficial for arthritis, you may be searching for alternative strategies to figure out how you can reduce inflammation in your joints.

15 Tasty Foods That Reduce Joint Pain and Inflammation

There are many ways to take control of your arthritis and prevent some of its worst symptoms. One of the best ways is to evaluate your daily diet. Some people might feel intimidated by the idea of changing what they eat. In reality, you can find plenty of healthy, flavorful foods to add to your diet to reduce joint pain and inflammation. What foods relieve joint pain? Start with this list.

1. Green Tea

Drinking green tea can be excellent for those with arthritis and anyone else looking to boost their health — it is full of polyphenols, which are antioxidant-rich plant compounds that fight free radicals in the body. Some research suggests green tea may be instrumental in decreasing inflammation and joint pain by protecting your bones and cartilage. Green tea provides other health benefits aside from preventing arthritis. L-theanine, an amino acid found in this beverage, can help improve cognitive ability and reduce stress levels.

Green tea is also one of the easiest items on this list to make. All you need to do is find some tea bags, boil some water and you’ll have an inflammation-fighting beverage at the ready. You can customize it to your tastes by adding citrus juice or honey.

2. Salmon

Salmon has a host of health benefits, many of which are ideal for those with arthritis. The fatty fish is rich in omega-3s, which help inhibit inflammation in the body. Eating salmon a few times a week can battle inflammation and joint pain. It’s also a flavorful fish that pairs well with various spices such as dill, rosemary and garlic to give it some extra zest.

3. Pomegranates and Apples

Some fruits such as pomegranates and apples can also be beneficial in treating arthritis symptoms. Like green tea, apples and pomegranates contain polyphenols that help reduce inflammation. It doesn’t matter which apple you pick, either — they all have the same nutritional value, so you can choose your favorite variety. As for pomegranates, it’s best to cut the fruit open and eat the seeds inside. Some pomegranate juice may contain added sugars that can do more harm than good. Overall, adding these two fruits to your diet can be a valuable way to reduce joint pain.

4. Vegetables

If you’re looking for some variety to choose from, fresh vegetables could be your route to an arthritis-fighting diet. You’ll find plenty of different options, including red and green peppers, sweet potatoes, carrots, squash, olives, onions, leeks, eggplant and more. Toss a few of these into a pan with a few tablespoons of cooking oil for a flavorful, nutritious stir-fry.

5. Nuts

Many nuts contain arthritis-fighting sources such as polyunsaturated and monounsaturated fats, antioxidants, protein and omega-3 fatty acids. Unsalted nuts are the best choice for those with arthritis. Walnuts, almonds, peanuts, pistachios, flaxseed and chia seeds can all help reduce symptoms. Eat them for a midday snack at work or add them to a flavorful dinner.

6. Hot Peppers

Though it might seem counterintuitive, hot peppers can reduce inflammation. For instance, chili peppers contain acids that can alleviate arthritis symptoms and support healthy aging. Chili peppers and bell peppers are excellent sources of vitamin C and antioxidants. Adding more peppers to your diet is an easy and effective way to battle arthritis.

7. Turmeric

Sometimes, changing your diet to fit your lifestyle needs can be as simple as adding new spices at dinnertime. Turmeric is an excellent example of this. The active component in turmeric is curcumin, which gives the spice its yellow color and anti-inflammatory abilities. Because of this, turmeric is a simple way to reduce pain and increase range of motion for those with arthritis.

8. Garlic

Garlic is already a flavorful ingredient in many dishes — as an added benefit, it also contains diallyl disulfide, which helps fight inflammation. If you already like garlic, consider it a reason to add more of it into your diet to improve your health.

9. Cherries

If you’re craving something sweet but want to avoid adding sugar to your diet, you may want to opt for cherries, which also contain polyphenols that can improve arthritis symptoms.

10. Whole Grains

Rich in vitamin B, antioxidants and fiber, whole grains are solid options to battle arthritis and are excellent substitutes for refined grains like white bread and white rice. Look for choices like brown rice, quinoa, rye, oats, whole wheat, barley and buckwheat.

11. Salsa

Salsa has multiple health benefits and adds a blend of sweetness and spice that never goes out of style. You can mix and match ingredients to craft your favorite recipe. Whether you like it hot or mild, plenty of antioxidants found in salsa come from fresh fruits, vegetables and seasonings.

12. Dark Chocolate

You might be surprised to find a sweet treat on a list for fighting inflammation. Dark chocolate also contains inflammation-fighting chemicals. With dark chocolate, you can still enjoy sugar while also fighting the symptoms of arthritis.

13. Olive Oil

If you already use olive oil when cooking, you’ll be pleasantly surprised to learn it may be an easy way to add some anti-inflammation ingredients without changing your diet too much. Olive oil contains compounds that can reduce pain for those with arthritis.

14. Ginger

Ginger contains two chemicals — gingerol and shogaol — that help block inflammation in the body. Ginger is a flavorful, versatile spice that can go with many different dishes and drinks. For a health-packed beverage, you can boil a piece of fresh ginger in your green tea.

15. Low-Fat Dairy Products

Dairy lovers can also find what they need to fight arthritis — in one study, women who drank skim or low-fat milk had a slower progression of knee osteoarthritis. The results for men were inconclusive, but the research still demonstrates the promise of some arthritis-fighting qualities to these low-fat dairy options.

Foods to Avoid

It’s helpful to understand how to craft a diet that will help you prevent arthritis and alleviate some of its symptoms. Another way to build up a defense against arthritis is to figure out what foods make arthritis worse. You may regularly eat things that could worsen your joint pain and inflammation. Here are some foods you should avoid eating if you have or are prone to arthritis.

Added Sugars

One of the most harmful foods for people with arthritis is added sugar found in soda, ice cream, candy, juice, yogurt, ketchup and even spaghetti sauce. In one study, researchers found that among 20 different foods, soda and desserts sweetened with sugar were the most likely to worsen rheumatoid arthritis symptoms. If you examine your diet and find you’re consuming extra sugar, cutting down may help improve your symptoms. You should also stay aware of the ingredients in the food you’re eating — you may be consuming added sugars without even knowing.

Some sugars, such as those found in fruit, can still benefit those with arthritis. For example, the above-mentioned study found blueberries were one of the most beneficial foods for improving RA symptoms.

Gluten

Proteins found in wheat, rye and barley make up the group known as gluten. Some studies suggest that gluten could lead to increased inflammation. Many people living with arthritis have gone gluten-free in hopes of easing their symptoms. More research is still necessary to confirm that eating less gluten helps reduce arthritis symptoms. You may decide to try it for yourself and see how you feel.

Highly Processed Foods

Eating highly processed options like fast food can be harmful to those with arthritis. Often, these foods are high in added sugars, preservatives and other ingredients that can all worsen inflammation. For those with joint pain, it’s best to limit highly processed foods in your diet or avoid them altogether.

Red Meats

Plant-based diets may improve rheumatoid arthritis symptoms. Red meat can cause inflammation, making arthritis worse for many people. Though you may not need to cut out red meat entirely, you could consider limiting it in your diet to keep your symptoms under control.

Alcohol

Limiting your alcohol intake may also help reduce symptoms associated with arthritis. Some studies indicate drinking alcohol can increase the chances of a gout attack.

Contact Spine Institute of North America

Paying attention to your diet and knowing what to eat can help you build a healthy lifestyle attuned to your needs. Still, it’s beneficial to have an arthritis expert on your side. At Spine INA, we help treat joint pain so you can confidently move in the right direction. If your arthritis pain worsens, be sure to reach out to a spine specialist to get the care you need. We are here to help you find the best path forward. Contact us today!

Links Used:

https://www.cdc.gov/arthritis/types/index.html

https://www.cdc.gov/arthritis/basics/index.html

https://www.cdc.gov/arthritis/basics/risk-factors.htm

https://www.mayoclinic.org/diseases-conditions/arthritis/symptoms-causes/syc-20350772

https://www.healthline.com/health/rheumatoid-arthritis-green-tea#preparation

https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/best-fish-for-arthritis

https://health.clevelandclinic.org/pomegranate-benefits/

https://health.clevelandclinic.org/which-apples-are-healthiest/

https://www.healthline.com/nutrition/13-anti-inflammatory-foods#TOC_TITLE_HDR_9

https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-turmerics-anti-inflammatory-properties-may-relieve-arthritis-pain/#:~:text=Turmeric’s%20main%20active%20component%20%E2%80%94%20curcumin,movement%20in%20people%20with%20osteoarthritis

https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/best-spices-for-arthritis#:~:text=Garlic%20is%20a%20tasty%20addition,prevent%20cartilage%20damage%20from%20arthritis