There is nothing more frustrating and distressing than joint pain. Joint pain is common and can affect any part of the body. A key part of keeping your joints healthy is eating foods that treat and prevent joint pain.
There are a variety of foods that offer natural relief from joint pain by preventing inflammation, building stronger connective tissue, and increasing bone density. Ensure you include anti-inflammatory foods to ease joint pain.
In addition to eating a balanced diet, make sure you also seek physiotherapy treatments. Physiotherapists like the Alpha Health Physiotherapy Services will provide treatments and guidance to help your recovery process. Here are the eight best foods for joint pain relief:
Food #1: Fatty Fish
Fish is the best food for joint pain relief. Research has found that eating fish high in omega-3 can help treat and prevent joint pain. Salmon, mackerel, sardines, and herring are a few fish with high omega-3 fatty acids. Omega-3 fatty acids are great at relieving and reducing inflammation.
If you do not like eating fish, consider fish oil supplements as an alternative. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are omega-3 fatty acids found in fish and fish oil that are beneficial for your heart, brain, and joint health. They promote reducing inflammation in joints and inhibit certain types of arthritis.
Food #2: Walnuts
The benefits of walnuts are endless. They are packed with heart-healthy fats and are high in antioxidants and alpha-linolenic acid (ALA). Walnuts are known to reduce C-reactive protein (CRP), an indicator of inflammation linked to cardiovascular disease and arthritis. Aside from relieving joint pain, walnuts can also improve your brain health and lower your heart disease and cancer risk. Walnuts can be eaten directly as a snack. They are also delicious on oatmeal, salads, cereals, and yogurt.
Food #3: Cherries
You should include cherries in your diet or take cherry pills to alleviate joint pain and stiffness. Cherries are highly nutritious and rich in antioxidants and anti-inflammatory contents. Due to this, cherries can help reduce joint pain and lower the risk of gout flares. In particular, tart cherry juice has benefited muscle strength and joint soreness. Cherries are also a good source of boron, a mineral that retains calcium balance and promotes bone health.
Food #4: Turmeric
Turmeric is a natural health treatment for a variety of conditions. Turmeric can be especially helpful in reducing inflammation and alleviating joint pain. Turmeric’s main active component, curcumin, is high in powerful antioxidant and anti-inflammatory contents. It is highly beneficial to take turmeric in the morning or night before bed. You can consume the turmeric in many different ways, including blending it into your smoothie or tea, adding a pinch to your eggs or rice, or taking turmeric pills.
Food #5: Extra Virgin Olive Oil
Olive oil is an excellent natural pain reliever to include in your meals. Olive oil has numerous phenolic compounds that act as pain-relieving substances. The anti-inflammatory properties of oleocanthal in olive oil are similar to those of nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or aspirin. As an anti-inflammatory agent, olive oil reduces inflammation and eases joint pain. Olive oil can be added to almost anything. Help your joints and incorporate olive oil into your daily meals. Drizzle some on your salad, use it on your toast instead of butter, or simply consume daily between one to two teaspoons of olive oil directly.
Food #6: Ginger
Ginger is loaded with a variety of health benefits. Ginger can promote healthy aging, prevent stress, and protects your body’s DNA. Ginger is rich in antioxidants and can help relieve joint pain. Ginger is beneficial in enhancing bone formation and reducing bone loss. Include ginger in your food and drinks to improve joint function and lessen joint pain. You can spice up your coffee or tea, grate some fresh ginger in your soup, or add some to your grilled fish.
Food #7: Beans
Regularly eating beans has numerous health benefits. Incorporating beans into your diet can help reduce joint pain and alleviate inflammation. Beans are an excellent plant-based source of protein and full of fibre and phytonutrients. Great antioxidants, beans can help lower C-reactive protein (CRP) responsible for inflammation. Try incorporating red beans, kidney beans, or pinto beans into your diet to combat joint pain.
Food #8: Flaxseed
The benefits of flaxseeds are tremendous. Flaxseeds are commonly used to improve digestive health, fight against high blood pressure, and lower cholesterol levels. Flaxseeds are rich in omega-3 fatty acids, lignan, and antioxidants. Compared to any other plant food on the planet, just two tablespoons of flaxseed oil or ground flaxseed can meet and exceed your daily alpha-lipoic acid (ALA) requirements.
The anti-inflammatory properties in flaxseeds are great for reducing joint pain and discomfort. You can easily include flaxseeds in your diet by adding them to salads or adding ground flaxseed to your oatmeal, cereal, or smoothies.