Foods that Help Joint Pain
If you are suffering from joint pain, you may wish to consider evaluating your diet. What you eat has an impact on your joint pain and making the right food choices may help with sudden joint pain causes.
By learning how it starts, you can prevent it and be on your way to better management of joint pain.
Many of you may already be taking supplements and medicines from your doctor or over the counter to manage your pain and relieve stiffness and inflammation.
However, there are studies that show what you eat, including certain spices, foods, and supplements can help you in your quest for relief.
Upon speaking with a registered dietician, researchers at the Cleveland Clinic were able to determine what healthy foods were best for easing joint pain.
Idea for Relief: The Mediterranean Diet
Following a balanced diet with wholesome foods has many benefits, like greater energy, better digestion, and an overall feeling of good health and a strong body.
Following the Mediterranean diet, for example, is a great way to feel good and relieve joint pain. Reason being is that the health benefits of this diet correlate with NSAIDS, or non-steroidal anti-inflammatory drugs.
When you follow this diet, you will consume low-glycemic fruits, veggies and legumes, and many unsaturated fats. Olive oil is especially popular.
You will also enjoy a modest serving of alcohol mostly in the form of wine, high levels of fish, and low amounts of dairy and red meats.
A diet such as this consisting of real, wholesome foods is important as a whole-food, plant-based diet led to reduction of pain and greater functionality among adult patients who were suffering from osteoarthritis.
Simply put, the 2015 Michigan study that produced this evidence states that those eating well were having an easier time functioning and managing their pain.
Your best bet is to talk to your doctor, eat a whole-food, plant-based diet of legumes, veggies, fruits and grains. Stay away from refined food, which is not part of the Mediterranean diet.
Fish Oil and Veggies for Joint Pain
One example of a great supplement you can use to relieve joint pain is fish oil. These are high in omega-3 fatty acids.
Studies surrounding the consumption of fish oil show that it has benefits of the anti-inflammatory type and is very helpful for those with joint pain.
You can find fish oil in cold-water fish, like sardines, trout and salmon. If you are a vegan or vegetarian, you can get your serving from flax seeds, chia seeds, and organic soybeans.
There was also a study from Australia dating from 2008 that indicated fish oil provided a great reduction to joint pain, an improvement to cardiovascular health, and a reduced need for NSAIDs.
Kylene Bogden, a dietitian the Cleveland Clinic consulted with regarding this topic, stated that just one serving of cold-water fish twice per week would be enough.
Daily, she recommends a high-quality fish oil supplement daily in addition to consumption of it in your diet naturally.
Another great addition to your diet will be cruciferous vegetables. You should be eating plenty of veggies-it’s just a great, idea-but you will really want to make sure you take in a half cup of stuff like broccoli, cauliflower, kale, or Brussels sprouts, says Kylene Bogden.
They are nature’s powerhouses, loaded with antioxidants, fiber, and vitamins for your good health.
It was a 2005 Maryland study that showed sulphoraphane, an antioxidant compound that is found within cruciferous veggies, blocks an enzyme that causes inflammation and pain in the joints.
Aside from people suffering from arthritis, this may be a great help for athletes who put a lot of pressure on their joints in training and competition.
Herbs, Spices and More
Two of the greatest spices you can get for your joint pain relief include turmeric and ginger. They are renowned for their anti-inflammatory benefits and are often found in Indian foods.
Turmeric is also used in Asian traditional medicinal practices for its anti-inflammatory benefits.
You can add turmeric and ginger to your smoothies, sauces or morning eggs for a one-two punch of anti-inflammatory goodness.
A study from 2006 out of Arizona showed positive research that linked turmeric to prevention of rheumatoid arthritis and osteoporosis.
One wonderful way to get your daily turmeric serving is by taking in Cody Bramlett’s Turmeric Capsules.
Cody Bramlett is a gym owner in San Diego, California who has helped many overcome physical aches and pains while improving their physical performance.
Known as Turmeric with BioPerine, this wonderful formula is going to help you get healthier. When you order these supplements, you get a 60-capsule supply of these great little supplements.
They are packed with turmeric, curucumin, and BioPerine. These ingredients pack in nutrients like manganese, iron, VitaminB6, calcium, chromium, potassium and Vitamin K. The capsules are veggie-based, so those following a plant-based diet need not worry about consuming them.
This supplement not only helps to reduce inflammation, it will also help improve your concentration and focus.
The supplement is specially formulated to be potent, and its potency is enhanced by black pepper is simply packed full of helpful vitamins and nutrients.
Its combination of special spices and healthy ingredients will get your body functioning and also help melt stored fat.
Green tea is another drink you can sip to reap the benefits of good, natural joint pain relief. It is one of the world’s most beloved drinks, and the effects it has on health have been researched the world over.
In Maryland, for example, a study performed in 2008 showed that green tea brought forth changes in arthritis-related immune responses, says the Cleveland Clinic.
Using NSAIDs long-term can cause you discomfort and have adverse effects. The polyphenolic compounds found in green tea have properties of the anti-inflammatory type and are a great help when using nutritional therapy.
It is recommended you choose organic green tea, as this will reduce your exposure to pesticides.
What Should I Avoid When It Comes To Lowering My Joint Pain?
As you seek to manage your pain effectively, there are foods you will want to avoid. Some of the heavy hitters are sugars and refined grains. Examples include pasta, white bread and rice. These are the culprits which add to joint inflammation rather than fight it.
You will also wish to limit your sugar intake, six teaspoons for women and nine teaspoons for men are the recommended amounts. Use natural sweeteners like maple syrup, honey, and coconut sugar.
Red meat is also one to avoid-beef, lamb and pork are known to increase inflammation. If it comes from an animal with four legs, do your best to avoid it. You will also want to avoid partially hydrogenated oil and trans fats.
In the USA, Americans tend to eat lots of processed foods which contain Omega-6 fatty acids. These promote inflammation, and sources like corn oil, safflower and sunflower oil, peanut oil, and grapeseed/vegetable oil are the main culprits here.
Avoid these as best you can and be sure to check condiment labels like mayo and salad dressings to make sure you do not accidentally consume them.
Salt is often found in excessive amounts within processed foods as a means of preserving them and extending their shelf life. For some consumers, eating these excessive amounts of salt may result in joint inflammation.
You may benefit from reducing your salt intake to a reasonable amount. As you do with the Omega-6 oils, read the nutrition labels on each of these foods to educate yourself about what’s in them.
Although very easy to buy and store, convenience foods like microwave meals or potato chips are loaded with sodium.
Other products you should avoid are alcohol and tobacco. Many of us are fully aware of the health risks associated with smoking and drinking.
But did you know that some of these effects extend to your joint health? Smokers especially are at risk for development of rheumatoid arthritis, and those who consume alcohol have a higher probability of developing gout.
The best thing to do is to make sure you are eating a balanced diet of wholesome, real foods, getting enough rest, and taking part in daily exercise or other physical activity.
Cut back on the smokes and the drinks and start a healthy diet and exercise regimen with the help of your physician. Get enough sleep. It is not easy to give up what tastes and feels good, but your joints and overall health will thank you.
Thankfully, those who are suffering from joint pain and inflammation do not have to rely solely upon medicines and doctor visits to manage their pain.
While it is extremely important to stay in contact with your physician and follow his or her orders, there is comfort in knowing that pain can be managed by modifying your diet, and following a healthy, whole-foods approach.
Even if you struggle with getting your vegetables or do not know how to include various herbs and spices like turmeric or ginger into your diet, supplements like Organifi Green Juice can provide you an easy and tasty way to get what you need.
Start by speaking with your doctor to determine what is best for you. Then, clean out your home of any foods that will lead to inflamed joints and more pain.
Choose and purchase foods that will help you and aid you in your quest to live a pain-free life. You can also meet with a registered dietician for ideas and suggestions about creating a diet that works for you. By making smart choices now, you will enjoy lesser pain and better health as time goes on.