Foods That Help With Arthritis
Inflammation of the joints, better known as “arthritis,” is the breakdown of cartilage in joints and can occur in almost any joint in the body. Osteoarthritis is the most common type of arthritis. It affects the joints when there is excessive stress and wear and tear to the cartilage.
Osteoarthritis commonly occurs in the hips, knees, and spine. It also affects the fingers, thumb, neck, and large toe. Although there is no known cure for arthritis, a healthy eating plan can greatly reduce the painful symptoms.
Beneficial Foods Eating For Arthritis
While there’s no medical cure for arthritis, research shows that the foods we eat play a crucial role in managing inflammation and reducing pain. Also known as an arthritis diet, foods rich in anti-inflammatory ingredients can help ease symptoms, improve mobility, and support overall joint health. But which types of foods help reduce arthritis symptoms, and which food should you avoid? Here are a few recommendations I’ve made for my clients.
Quick list of nutrients in foods that can benefit joint health:
Omega- 3 fatty acids: fatty fish, walnuts, tofu, flaxseeds
Vitamin D: fatty fish, sunlight
Vitamin C: sweet peppers, broccoli, kale, red cabbage
Antioxidants: green tea
Healthy fats: extra virgin olive oil
Anti-inflammatory spices: turmeric
Here is a quick list of nutrients in foods that can benefit joint health:
Omega- 3 fatty acids: fatty fish, walnuts, tofu, flaxseeds
Vitamin D: fatty fish, sunlight
Vitamin C: sweet peppers, broccoli, kale, red cabbage
Antioxidants: green tea
Healthy fats: extra virgin olive oil
Anti-inflammatory spices: turmeric
Omega-3s help reduce the production of inflammatory proteins and cytokines, which are often elevated in individuals with arthritis. Including these foods in your diet can help ease joint swelling, stiffness, and pain.
Omega-3 fatty acids also promote heart health, which is essential since people with arthritis are at increased risk for cardiovascular issues. You want to choose foods with high omega-3 fatty acids, such as fatty fish (salmon, sardines). Also, walnuts, flax seeds, pumpkin seeds, and tofu contain omega-3s. Fatty fish also contain vitamin D, which helps prevent swelling and soreness.
A deficiency in vitamin D is linked to increased joint pain, so ensuring adequate intake can help maintain stronger bones and cartilage, reducing the severity of arthritis symptoms. Vitamin C also helps support cartilage and helps build collagen—a key structural protein in cartilage.
Eating vegetables that have high vitamin C content can help to build collagen. Collagen is a critical component in cartilage. Foods that are high in vitamin C include sweet peppers, broccoli, kale, cauliflower, mustard greens, and red cabbage.
Green tea contains polyphenols, powerful antioxidants that can reduce inflammation and slow cartilage breakdown. Regular consumption may help reduce joint pain, especially when combined with other healthy anti-inflammatory foods.
Extra virgin olive oil is a “good” monounsaturated fat and can decrease the body’s production of enzymes that cause inflammation. It is an excellent source of oleocanthal, a compound that works similarly to non-steroidal anti-inflammatory drugs (NSAIDs) by inhibiting enzymes responsible for inflammation.
Turmeric is a spice that may help the body decrease inflammatory chemicals. Decreasing the production of these chemicals also helps manage the pain and inflammation associated with arthritis. Pairing turmeric with black pepper improves its absorption, making it even more effective.
Foods to Avoid if You Have Arthritis
There are also some foods you should avoid that could trigger joint pain and inflammation flare-ups.
Fried and processed foods: While tasty, fried meats and frozen meals/prepared foods can cause inflammatory flare-ups in joints. Cutting back on fried and processed foods can help restore the body’s natural defense.
Dairy products: Dairy products contain a protein that may irritate the tissue around the joint for some people. Cutting out dairy may greatly reduce the painful symptoms of arthritis.
Red meats: For those with gout, consuming too much red meat, which is high in purines, can lead to painful flare-ups. Also, the saturated fats found in red meat and processed foods can contribute to systemic inflammation.
Sugar and refined carbs: Foods high in refined sugar and carbs, such as sugary snacks, sodas, and white bread, can spike blood sugar and increase the production of inflammatory cytokines, worsening joint pain.
How to Manage Arthritis Naturally
There are other methods to help relieve some of the pain associated with arthritis: strengthening exercises, physical therapy, walking and swimming. Hot and cold compresses to the painful joint may also be helpful in reducing the swelling and pain caused by inflammation and increasing circulation.
And, of course, good old-fashioned massage. The power of touch plays a vital role in our health and well-being. Regular massage helps soothe aching joints and maintain range of motion by loosening stiff joints and reducing swelling caused by arthritis.
Schedule a Massage Therapy Session to Ease Arthritis
Sole Therapy in Jacksonville offers several massage modalities, including Swedish massage, deep tissue massage, and more. Book a massage session today.