Relieve Joint Pain With These Foods
Whether you're living with arthritis, nursing an injury, or have overextended yourself at the gym, joint pain is, well, such a pain. While over-the-counter and prescription medication definitely help, relying on pain medicines can have side effects. Apart from physical therapy and, in worst cases, surgery, exercise, and a healthy diet can help you manage joint pain. For joint-friendly exercises, She Knows suggests yoga, running, strength training, and biking or spinning. To relieve joint pain, check out this list of the best foods for joint pain and arthritis and incorporate them into your diet.
Best Foods for Joint Pain
According to the Arthritis Foundation, these are the best food and drinks for arthritis and joint pain.
Broccoli has sulforaphane, a compound that has been found to prevent or slow down osteoarthritis. It's also rich in vitamins K and C, as well as calcium which is essential for bone health.
Extra virgin oil is a staple of the Mediterranean diet, which is a highly recommended diet from the Arthritis Foundation. Loaded with heart-healthy fats, olive oil also contains oleocanthal. Oleocanthal is a natural phenolic compound that has properties comparable to nonsteroidal anti-inflammatory drugs. Avocado, safflower oil, and walnuts are also great sources of healthy oils.
Not all fish are created equal. Certain types of fish are rich in omega-3 fatty acids that have anti-inflammatory properties. Experts recommend three to four ounces of salmon, tuna, herring, or mackerel, twice a week. If you're not a big fish eater, Very Well Health suggests that drinking fish oil may also be beneficial. Very Well Fit recommends Nordic Naturals Ultimate Omega, Innovix Labs Triple Strength Omega-3, Now Food Ultra Omega-3 Softgels, Carson The Very Finest Fish Oil (Liquid) or Nature Made Fish Oil Gummies.
If you're not a fan of fish, try getting your anti-inflammatory fix from soybeans or edamame. Replace fish with tofu in recipes. Aside from their anti-inflammatory benefits, soybeans are high in fiber and protein and low in fat which is great for overall health.
Cherries contain anthocyanins that have anti-inflammatory properties. You can also find anthocyanins in other delicious fruits such as blueberries, blackberries, raspberries, and strawberries. The antioxidants in these fruits are a bonus, too.
Low-fat Dairy Products
To increase your bone strength, add calcium and vitamin D-rich foods like low-fat milk, yogurt, and cheese to your diet. Eat This, Not That! recommends these low-fat cheeses: reduced-fat Swiss, reduced-fat cottage cheese, and partly-skimmed ricotta. If you're lactose intolerant, get your calcium and vitamin D from green leafy vegetables like spinach and kale.
The polyphenols in green, black, and white teas help reduce inflammation and slow down the destruction of cartilage. Moderate tea drinking if you can't have too much caffeine, and make sure not to drink it before bedtime.
Water is still the best drink to flush out toxins from the body. Flushing out toxins is a good way to fight inflammation which is often the cause of body pains.