A Diet to Help Fight Joint Pain
More and more people are asking: what can I do to help reduce my arthritis pain? What can I do to help reduce my joint pain? What should I be eating to reduce inflammation? Luckily, there is starting to be more and more evidence on foods and spices that help reduce arthritis pain, joint pain and inflammation in general. The evidence points to eating healthy being a key factor in reducing the inflammation causing your pain. A diet full of fruits, vegetables, whole grains, nuts and seeds. Specifically is a list below of certain foods and how they help.
- Cruciferous veggies such as, broccoli, Brussels sprouts, kale and cabbage, all are full of a compound called sulforaphane. According to a 2013 study, sulforaphane helps slow cartilage damage in joints due to osteoarthritis.
- Foods rich in antioxidants like Vitamin C may slow the progression of osteoarthritis (OA) according to a 2011 study from the University of South Florida. Foods rich in Vitamin C and antioxare sweet peppers, strawberries, kiwi, pineapple, blueberries and cantaloupe to name a few.
- Try adding fish and nuts to your diet. Fatty fish like tuna, salmon, trout and mackerel as well nuts like almonds and walnuts are rich with omega-3 fatty acids, which help fight inflammation. If you’re not a fan of fish, think about taking an omega-3 supplement.
- Adding products made from tart cherries to your diet has been known to help people with arthritis find relief. A 2013 study published in Osteoarthritis and Cartilage found that subjects who drank tart cherry juice had improvements in decreasing the pain and stiffness of OA. The phytochemical, anthocyanin, in cherries is the ingredient found to help joint symptoms. The melatonin in cherries can also help a person sleep better at night. Recommend drinking tart cherry juice in the evening.
- Another great inflammation fighter is the spice turmeric. Turmeric has been used for centuries in India to ward off inflammatory diseases. Turmeric contains a compound called curcumin. A 2012 study reported “curcumin could be beneficial in the management of chronic inflammatory-related joint diseases.” Adding turmeric to your meals when you cook is a great way to receive the benefits.
All five of the above are great ways to start fighting your joint pain and arthritis. Remember to drink plenty of water as well! A whole food, colorful diet is going to have more antioxidants, vitamins, minerals and phytochemicals that are great for your body. Your diet is one piece of the pie to create a healthier you! Along with eating a whole food, colorful diet remember to keep moving, acquire quality rest, have a positive mental attitude and receive chiropractic adjustments regularly to keep your joints moving properly.