The only certainties in life are death and taxes, being alone and being hard on yourself, having opposable thumbs, and having a passion for ice cream. These are only a few characteristics that almost all people have in common. You can add joint discomfort to the list of things that people have in common. Wait a little time if you think you’re an outlier since you don’t have any pain right now; chances are, everyone else is suffering.
According to the Centers for Disease Control and Prevention (CDC), joint pain affects more than 58 million people in the United States, which is equivalent to 24 percent of the population. The underlying factor in both cases is arthritis. There are several types of arthritis, but the most common one is osteoarthritis. This degenerative joint disease is typically associated with advancing age. It is by far the most common cause of joint pain.
Eat a better diet, which is something you can do every day to help decrease joint discomfort. Happily, this is something you can do. According to Julie Upton, MS, RD, a registered dietitian and member of the medical review board, “Osteoarthritis (OA) is often connected to being overweight.” You may be able to bring your OA under control by reducing the amount of weight you carry.
Osteoarthritis is a degenerative joint condition that is defined by a deterioration of the cushioning cartilage that is found within joints. This results in increased joint pain and stiffness. Being overweight can put additional pressure on joints, particularly on the knee and hip joints. This additional pressure can often cause bone-on-bone friction, which can result in aching, soreness, swelling, and stiffness in the joint.
Rheumatoid arthritis is another prevalent form of arthritis that has the potential to cause incapacitating pain (RA). Because RA is an autoimmune condition, it is caused when the lining of the joints is attacked by substances that are inappropriately released by the immune system. Although RA is distinct from OA, the pain it causes can also be alleviated by dietary changes, specifically through a reduction in the chronic inflammation that is brought on by the abnormal immune response.
A Natural Guide to Managing Hormones, Health, and Happiness, “the dietary advice for both osteoarthritis and rheumatoid arthritis is essentially the same balanced, high-fiber, plate-based diet that includes seafood on a regular basis.” “Body fat is pro-inflammatory. By eating in this manner, people may discover that they lose weight while keeping muscle, which supports joints, taking pressure off of weight-bearing joints and reducing both overall inflammation and joint discomfort.”
These are the superfoods you should consume more of if you want to ease the aches and pains caused by joint pain. Continue reading, and if you want more information, check out The Most Important Food Habit for Arthritis.
Apples, Broccoli, and Citrus
Filling your plate with more produce is a foolproof method for reducing the discomfort associated with joint pain. “Fruits and vegetables are powerhouse foods strong in antioxidants that reduce inflammation in joints and muscles,” adds Ward. “Eating a diet high in these foods can help keep your joints and muscles healthy.” “They also contain fiber, which helps keep you fuller for longer and helps manage your blood glucose level better than foods heavy in simple carbohydrates.” Your daily goal should be to consume at least two cups of fruits and three cups of vegetables.
Berries and Pomegranates
Pomegranates, blueberries, raspberries, and strawberries are fruits that contain the highest concentrations of bioactive chemicals that have both anti-inflammatory and analgesic effects. Blueberries also include analgesic properties. According to the journal Food & Function, certain fruit polyphenols, such as quercetin and citrus flavonoids, have been demonstrated to specifically reduce the symptoms of rheumatoid arthritis.
Fatty Fish
Consuming fatty fish that are high in omega-3 fatty acids on a regular basis, such as salmon, sardines, mackerel, canned light tuna, or other types of fatty fish, may help lower the severity of symptoms associated with rheumatoid arthritis. According to a number of studies, people who have RA benefit from having a lower level of inflammation when they have a higher ratio of omega-3 fatty acids to omega-6s. The conventional American diet is high in omega-6s, which are pro-inflammatory polyunsaturated fatty acids that are often obtained in excessive amounts from fried and processed foods as well as meats.
Turmeric
For thousands of years, the yellowish-orange spice known as turmeric has been used as a treatment for joint discomfort. Turmeric is most commonly used in curries and other dishes from Southeast Asia. Curcumin, a polyphenol with anti-inflammatory qualities and the ability to ease the pain of osteoarthritis, is the active element in the spice. Curcumin is what gives the spice its yellow color. According to the findings of a meta-analysis of studies published in the Journal of Medicinal Food, taking approximately 1,000 milligrams of curcumin daily reduced pain just as effectively as taking commercially available analgesic medicines like ibuprofen, diclofenac, and glucosamine. These medicines are available over-the-counter.
Whole Grains
According to the Archives of Internal Medicine, patients who have RA tend to have higher levels of a protein called C-reactive protein (CRP), which may be identified with a straightforward blood test. If your levels are high, you likely have inflammation in your body, which can make joint discomfort much worse. According to the Arthritis Foundation, however, increasing consumption of whole grains such as bread made with 100% whole wheat, quinoa, brown rice, and oats may help reduce levels of CRP.
Walnuts
The long-held assumption that alpha-linolenic acid (ALA), an omega-3 fatty acid derived from plants, provides the same cardioprotective and cognitive benefits as fish oil is supported by a study that was published not too long ago in the journal Advances in Nutrition. One of the reasons for this benefit is that ALA has an anti-inflammatory impact, which also lowers CRP levels and relieves arthritic and rheumatoid joint inflammation in individuals with OA and RA. Walnuts are well recognized as one of the most effective sources of ALA.
In a study that was published in the American Journal of Clinical Nutrition, researchers looked at the eating habits of 5,000 people who had participated in the Nurses’ Health Study and the Health Professionals Follow-up Study. They discovered that higher consumption of nuts, including walnuts, was associated with lower levels of the inflammatory biomarker CRP.
Olive Oil
According to Upton, “extra virgin olive oil is one of the greatest fats to have in your diet because it can help manage cholesterol and it contains valuable antioxidants.” Extra virgin olive oil is one of the finest fats to include in your diet because it can help manage cholesterol. According to research published in the International Journal of Molecular Science, heart-healthy monounsaturated fat also contains a polyphenol molecule known as oleocanthal. This compound relieves pain in a manner similar to that of the painkiller ibuprofen.
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