Anti-Inflammatory Foods for Sore Joints and Pains

row of vegetables placed on multilayered display fridge by Scott Warman is licensed with Unsplash License
When inflammation works properly, it helps your body heal. Acute inflammation is the body’s natural response to injury or illness. It activates white blood cell production and widens the blood vessels to increase fluid and blood flow, supporting your recovery. Chronic inflammation occurs when there’s no injury or infection to address, but your body responds like you’re in danger anyway. White blood cells may attack healthy tissue, and the constant state of high alert contributes to chronic conditions such as arthritis. Chronic inflammation can irritate the nerves, causing joint pain. It also damages your bones, tendons, cartilage, and ligaments.
Stress levels, sleep patterns, lifestyle habits, and diet can all trigger inflammation. Some of these factors are easier to control than others. Adjusting your diet to support healthy joints and reduce inflammation may provide much-needed relief from chronic swelling and pain around the hands, wrists, and feet.
Contents
- 1 7 Great Anti-Inflammatory Foods for Alleviating Joint Pain
- 1.1 Green Leafy Vegetables: A Source of Antioxidants and Vitamins
- 1.2 Fatty Fish: Omega-3 Fatty Acids for Reducing Inflammation
- 1.3 Nuts and Seeds: Essential Fats and Minerals for Joint Health
- 1.4 Colored Fruits and Berries: Rich in Antioxidants and Vitamin C
- 1.5 Whole Grains: Fiber-Rich Foods for a Healthy Gut and Reduced Inflammation
- 1.6 Ginger and Turmeric: Natural Anti-Inflammatories with Powerful Benefits
- 1.7 Olive Oil: The Heart-Healthy Fat That Eases Joint Pain
- 2 Foods and Substances To Limit or Avoid To Prevent Inflammation
- 3 Possible Interactions Between Diet, Medication, and Conditions
- 4 Embrace a Holistic Approach to Managing Sore Joints and Pains
7 Great Anti-Inflammatory Foods for Alleviating Joint Pain
Your diet doesn’t always cause inflammation, but it can often be controlled by it. Eating the right foods will help reduce inflammatory markers and lower chronic inflammation. This, in turn, will lower the risk of inflammatory diseases or help manage any inflammatory conditions you already have.
Green Leafy Vegetables: A Source of Antioxidants and Vitamins
Green leafy vegetables such as spinach, broccoli, kale, bok choy, and Swiss chard are high in vitamins C, A, and K. These vitamins are powerful antioxidants that protect cells from free radical damage and protect the body from inflammation. Cruciferous vegetables such as broccoli contain sulforaphane, which blocks inflammation and slows cartilage damage caused by osteoarthritis. Spinach contains a fat-soluble antioxidant known as lutein, which battles inflammation.
Fatty Fish: Omega-3 Fatty Acids for Reducing Inflammation
Fish products rich in docosahexaenoic and eicosapentaenoic acids — both forms of omega-3 fatty acids — help reduce inflammation. Salmon, sardines, anchovies, mackerel, and herring are among the best sources. You can also get omega-3 fatty acids in supplement form.
Nuts and Seeds: Essential Fats and Minerals for Joint Health
Walnuts, chia seeds, and flaxseed are high in alpha-linolenic acid, an omega-3 fatty acid that combats inflammation. Peanuts and pistachios help lower bad low-density lipoprotein cholesterol, reducing the risk of heart disease, which often accompanies arthritis.
Colored Fruits and Berries: Rich in Antioxidants and Vitamin C
Richly colored fruits and berries such as strawberries, raspberries, blackberries, and blueberries are high in anthocyanins, which lower inflammation. The phytochemicals in berries may also fight cancer and support the immune system.
Whole Grains: Fiber-Rich Foods for a Healthy Gut and Reduced Inflammation
Foods high in fiber, including bran, barley, and oats, lower the C-reactive protein and inflammatory marker. Whole grains also help fight many common diseases associated with inflammation. They contain B vitamins and antioxidants to prevent cell damage.
Ginger and Turmeric: Natural Anti-Inflammatories with Powerful Benefits
Ginger contains a unique compound known as gingerol that lowers inflammatory markers. Studies have shown that gingerol and zingerone in ginger help manage inflammatory symptoms associated with arthritis. Turmeric contains curcumin, which fights oxidative stress and lowers inflammation in people with arthritis and other chronic inflammatory diseases—pair turmeric with black pepper to increase absorption.
Olive Oil: The Heart-Healthy Fat That Eases Joint Pain
Most fats are unhealthy, but extra virgin olive oil is a beneficial exception. This type of oil contains monounsaturated fats and oleocanthal, which can decrease inflammatory markers. Keep in mind that olive oil is still high in calories and should be consumed in moderation.
Foods and Substances To Limit or Avoid To Prevent Inflammation
Highly processed fatty foods are a prime contributor to obesity. Obesity, in turn, increases the likelihood of developing inflammatory diseases. Cutting these problematic foods from your diet and replacing them with the healthy options above can make a major difference in your health.
High Processed Sugars and Refined Carbohydrates
Avoid foods high in simple sugars, including soda, snack cakes, and sports drinks. You should also stay away from highly refined products such as white bread, white pasta, and processed meats. These spike blood sugar levels and increase your risk for inflammatory diseases, including obesity, type 2 diabetes, and cardiovascular disease. Dietary sugars and processed foods play a major role in both causing and worsening inflammation.
Saturated Fats and Trans Fats
A high-fat diet often leads to obesity, which jumpstarts the cycle toward chronic inflammation, type 2 diabetes, and other inflammatory conditions such as arthritis. High levels of saturated fat trigger inflammatory cells known as macrophages to jumpstart inflammation. Saturated fats are found in red meat, processed meats, butter, full-fat dairy products, coconut oil, and many baked goods.
Trans fats raise low-density lipoprotein cholesterol and lower high-density lipoprotein cholesterol, promoting heart disease, type 2 diabetes, and inflammation. Trans fats are found in highly processed products designed for a shelf-stable life, such as frozen pizza, microwave popcorn, refrigerated dough, stick margarine, and nondairy coffee creamer. You’ll also find a lot of trans fats in fried foods such as French fries or fried chicken.
Possible Interactions Between Diet, Medication, and Conditions
It’s important to communicate openly with your doctor about your diet, even when you’re making seemingly healthy changes. If you’re on prescription medications, changes to your diet could alter their effects. For example, medications that lower your blood pressure interact with grapefruit and grapefruit juice. Monoamine oxidase inhibitors interact with aged cheese, chocolate, and caffeine. Licorice can reduce the effects of blood pressure medications or increase your risk of digoxin toxicity if you’re taking this drug for a heart condition. Always ask your doctor about possible interactions between your diet and medications.
Embrace a Holistic Approach to Managing Sore Joints and Pains
Changing your diet can have a radical effect on your health. This can help treat arthritis pain, manage your weight, and combat chronic inflammation and the associated diseases. For more support with arthritis pain and inflammation, contact The Hand and Wrist Institute in Southlake or Dallas, Texas. We can help you optimize your diet and explore the best way to take a holistic approach to your health.