Reduce Inflammation and Joint Pain
You have probably heard how bad inflammation is for various parts of your body. However, inflammation may be hardest on your joints. Or at least, it may have the most noticeable effect on your joints. But what exactly is inflammation?
Inflammation is actually your immune system’s natural response to harmful or foreign stimuli like a pathogen. It is a natural process that can be triggered by an infection, injuries, or anything that causes bodily irritation.
In terms of joint health, inflammation can cause immediate pain and the long-term degeneration of vital proteins like collagen and cartilage.* That’s why inflammation and joint pain typically go hand-in-hand.*
Unfortunately, many things can cause joint inflammation like bacterial infections, physical injuries, arthritis, excessive drinking, poor diet, smoking, and obesity just to name a handful.
Reducing joint inflammation is very important to your overall health because chronic joint pain (caused by inflammation) can seriously hinder your mobility.
This means that you won’t be able to live an active lifestyle, you’ll be at higher risk of becoming obese, and may even develop cardiovascular issues.* That’s why so many people actively seek out the best supplement for inflammation and joint pain.
In the following article, we will be detailing the dietary and lifestyle changes you can make to reduce joint inflammation and giving you tips on how you can protect your joints and live a healthier life.
Best Foods to Combat Inflammation and Joint Pain
To start with, there are certain foods you can add to your diet today that help fight joint inflammation. Some of the best foods for inflammation and joint pain include fatty fish, leafy greens, nuts, and berries.*
What makes these particular foods so good for reducing joint inflammation? Their nutrients. For example, fatty fish is a good source of omega-3 which have been observed to reduce inflammation.*
Leafy greens are also good sources of antioxidants which may negate the effects of free radical cells. Free radical cells can attack healthy protein cells and lead to the breakdown of cartilage, causing joint pain.*
Polyphenols from berries and nuts can also inhibit inflammation as we see in the following National Institutes of Health study quote:
“Studies of plant extracts and compounds show that polyphenols can play a beneficial role in the prevention and the progress of chronic diseases related to inflammation…”
Because these foods can fend off the cells responsible for joint deterioration and reduce inflammation, they may preserve long-term joint function and flexibility.*
Foods to Avoid: Worst Foods for Inflammation and Joint Pain
Some of the worst foods for inflammation and joint pain include processed sugars, refined carbs, and trans fats. Diets high in red meat and excessive alcohol intake can also induce joint inflammation.
But why? Red meat, for example, may increase inflammatory markers and increase your risk of obesity which causes more stress on the joints.*
The National Institutes of Health describes the effects of refined sugars on the body in the following study quote:
“It has been shown that excessive intake of dietary sugars can cause metabolic disorders and induce the increase of inflammatory mediators and certain pro-inflammatory cytokines in various tissues, which leads to insulin resistance and low-grade chronic inflammation.”
Drinking too much alcohol can also increase levels of pro-inflammatory T-cells. These cells have far-reaching detrimental effects on not only joints but vital organs as well.
Top Supplements for Reducing Inflammation and Joint Pain
There are supplements for inflammation and joint pain that could help to preserve the healthy function of your joints.* But you have to be discerning. That’s because not all supplements are made the same.
You have to be very selective about the ingredients in any joint supplement you are considering taking. Basically, you want to consider foods that help with inflammation and joint pain and what their active compounds are.
Then, seek out supplements that contain those active compounds or at least the healthy food extracts. To give you a basic idea, here are some of the ingredients you should keep an eye out for:
- Glucosamine - Glucosamine is a natural substance found in human joints that helps cushion them and reduces painful friction.*
- Chondroitin - Chondroitin is also found naturally in human joints and serves to sooth and lubricate the joints.*
- Turmeric - The active compound in turmeric is curcumin. Curcumin may help reduce inflammation in the joints and reduce your risk of developing chronic conditions.
- Fish Oil - Fish oil is a rich source of omega-3 fatty acids which we have already mentioned helps to reduce joint inflammation.
- Ginger - In some studies, it has been suggested that less than two weeks of ginger supplementation can be effective as a joint pain reliever.
For the most part, these supplements help to reduce the breakdown of vital cartilage and keep the joints properly cushioned.* They also significantly reduce the risk of joint inflammation.*
Asking your doctor about which supplements are best and how to take them is a good idea because your physician will have a history of your medical status. Be aware that any of the above supplements may not be beneficial if they are taken in excessive or insufficient dosages.
Devising an Anti-Inflammatory Diet for Joint Pain Relief
Creating a menu of joint-friendly dishes is easy as long as you stay aware of what foods help with inflammation and joint pain and incorporate them into your meals. Here are a few dish ideas to get you started:
- Leafy Antioxidant Berry Salad - Whip up a salad with spinach and arugula or spring mix as the base. Then chop some strawberries and blueberries and top with walnuts and feta cheese. Dress the salad with a balsamic vinaigrette.
- Baked Salmon - Top salmon filets (rich in omega-3 fatty acids) with some sliced lemons, diced garlic, and paprika and bake in the oven at 350 degrees for about 10-15 minutes.
- Dessert Yogurt - Cut up some anti-inflammatory fruits like pineapple which contains bromelain, an enzyme that can reduce joint pain*, and add them to a flavored yogurt for dessert.
Your lifestyle choices are just as important as your diet choices when it comes to reducing joint inflammation. So be sure to keep your alcoholic intake moderate. If you smoke, try to quit or reduce your numbers as smoking can also cause inflammation.
Maintaining proper hydration is also important for synovial fluid maintenance.* Health authorities suggest drinking about a half ounce to an ounce of water per pound. So if you weigh 100 pounds, you should drink about 50-100 ounces of water a day.
Keeping your joints moving will also preserve their flexibility. Try low-impact aerobic exercises like swimming, walking, and yoga.
Additional Lifestyle Changes for Managing Inflammation and Joint Pain
Incorporating a stretching regimen into your daily routine can also preserve joint function and reduce inflammation. Knee bends, toe touches, and ankle circles (sitting and moving your feet in circular motions) are low-impact stretches that can improve your joint health.*
Poor sleep can also lead to increased joint inflammation and pain. That’s because the body produces more of the hormone cortisol when you don’t get enough sleep. Cortisol may increase inflammation. So getting a solid 7-8 hours a night is another lifestyle change you can make to improve your joint health.
FAQs
What are some foods for inflammation and joint pain?
Fatty fish, blueberries, walnuts, avocadoes, and pineapple may all help with joint pain.*
What is a good supplement for inflammation and joint pain?
Supplements that contain glucosamine, bromelain, turmeric, and other anti-inflammatories may relieve joint pain.*
What is a good diet for inflammation and joint pain?
A diet rich in fatty fish like salmon, lean protein like chicken, and antioxidant-rich fruits like blueberries may reduce joint inflammation.*
How do you reduce joint inflammation?
Avoid excessive alcohol intake, quit smoking, get good sleep, and drink plenty of water.
Why am I having joint pain all over my body?
Joint pain in multiple areas of the body could be a sign of gout or chronic joint inflammation.*
Conclusion
Joint inflammation is your body’s natural response to irritants and pathogens, but it doesn’t have to rule your life. By maintaining a healthy diet, taking the right supplements, and making good lifestyle choices, you can reduce your risk of inflammation.
Speak to your doctor regularly about your joint health and make sure you are getting quality sleep. Exercise regularly to keep your joints flexible as well. All of this with the inclusion of a quality supplement will give you a great shot at maintaining healthy joints as you age.*