According to the U.S. Centers for Disease Control and Prevention (CDC), in 2004, 10.5 million people in the United States reported severe joint pain, by 2014, that number had skyrocketed to 14.6 million. Many people with chronic pain are prescribed opioids, regularly take over the counter anti-inflammatory drugs, or apply ineffective patches or creams. These medications often come with severe side effects and merely mask the pain instead of treating it at its source.
Experts agree that the switch away from real foods to processed foods may be to blame and suggest a complete diet overhaul for those experiencing arthritic or non-arthritic joint pain. These are the best foods to reduce inflammation in the joints and decrease pain and swelling. It’s time to tackle the problem from the inside out by utilizing the power of food as medicine.
Garlic
Garlic has potent anti-inflammatory properties that could help decrease swelling in the joints and contribute to ease of movement. Studies have shown that it may even help decrease your chances of developing hip osteoarthritis and stimulate your immune system to help you fight off disease more effectively. Add freshly minced garlic to your next meal for a flavor boost and to reap the wonderful health benefits.
Ginger
This fragrant spicy root has a load of beneficial compounds, including gingerol that has been shown to reduce knee pain related to osteoarthritis. Steep a few slices of fresh ginger in a glass of warm water along with lemon and honey for a delicious, inflammation-busting tea. Or incorporate fresh, dried, or powdered ginger to your diet to reap the benefits.
Spinach
Not only is spinach full of beneficial vitamins, iron, and potassium, it is also a great source of antioxidants. One antioxidant, kaempferol, is known to help reduce inflammation of the joints and decrease stiffness. Transitioning to a whole foods diet and incorporating more leafy greens such as spinach is a great way to regain mobility and help manage chronic pain.
Chili peppers
Capsaicin, which is found in hot peppers such as serrano, habanero, and jalapeno, is often incorporated into painkillers and topical patches to help target joint pain and swelling. Since capsaicin is what gives peppers their heat, the hotter the pepper, the more it will have. For instance, a bell pepper or other mild, sweet pepper will have extremely limited amounts of capsaicin and will be ineffective for pain reduction. If you can stand the spice, use peppers in your cooking or take a capsaicin supplement to boost your intake.
Pineapple
According to the Arthritis Foundation, bromelain, the active component in pineapple may be just as effective as Ibuprophen in reducing inflammatory pain related to osteoarthritis or rheumatoid arthritis. Enjoy fresh pineapple as a dessert or grill it for a delicious side. Keep in mind, it does have a lot of natural sugar so it should be eaten in moderation.
Broccoli
Love it or hate it, broccoli outshines almost every other vegetable with its anti-inflammatory capabilities. It can even help reduce arthritis risk and could be beneficial in preventing joint stiffness. Steam fresh or frozen broccoli for a delicious, tender side and sprinkle it with your favorite spices such as lemon pepper or seasoning salt.
Walnuts
Not only are walnuts a great source of healthy fat and protein, but they are also full of omega-3 fatty acids which have been shown to decrease arthritis symptoms. These tiny nuts pack a serious nutritional punch and are a great snack for any athletic activity such as hiking or biking. Make your own trail mix with walnuts, other nuts and seeds, dried fruit, and dark chocolate pieces.
Salmon
Fatty fish such as salmon, mackerel, herring sardines, and trout are loaded with omega-3 fatty acids which reduce inflammation. Eat these healthy fish a few times each week or take a fish oil supplement to help soothe inflamed joints.
Turmeric
Perhaps the spice with the greatest anti-inflammatory effect, turmeric is a superstar when it comes to reducing joint pain. Entire books have been written about the benefits of curcumin, which is the primary compound in turmeric. It can help with everything from high blood pressure, to cancer, to inflammation. Sprinkle this spice on anything savory to add an exotic flair to your meal. Keep in mind, it may have a blood-thinning effect so it is important to talk to your doctor before supplementing turmeric if you are on any prescription medication.
What to avoid
Processed sugar
One of the easiest ways to eliminate chronic pain through diet is to reduce your intake of processed sugar and refined grains. Soda, ice cream, processed desserts, bread, and juices have all been directly linked to inflammatory responses, particularly in the joints. Ditch these harmful sugars and use honey as a sweetener and enjoy fresh fruit for dessert.
Your diet plays a huge role in pain management and overall health. It is essential to cultivate a healthy lifestyle that includes these beneficial foods while cutting out the refined ingredients that contribute to swelling and pain.