While some types of joint pain are incurable, there are several steps we can take to decrease the discomfort level.
One of the most effective ways to lessen the pain is adopting a healthy lifestyle that consists of moderate to intense physical activity and a diet that is rich in nutrients well known for reducing inflammation.
Regular workouts will help strengthen the bones and the joints while the right foods can strengthen the bones by increasing bone density, build connective tissue strength, and reduce inflammation.
Next, we will list 13 foods that can make a difference in your pain levels in a short time, helping you ensure your joints are well preserved for an active life.
1. Omega-3 fatty acids and fish oils
There is no better source for omega-3 fatty acids than fish, and more so in cold water fish than any other type, these nutrients are essential for a healthy body.
These fatty acids reduce inflammatory proteins in the body, improve brain function, and reduce the risk of many chronic illnesses.
Tuna, salmon, and trout are a great source of these nutrients. If you don’t eat enough of them regularly, try supplementing with fish oil.
2. Nuts and seeds
If you’re vegetarian or vegan, you can get your needs of omega-3 fatty acids by consuming nuts and some type of seeds.
Taking a handful of nuts and seeds every day will have a positive impact on your joint’s health as well as that of your connective tissue.
Almonds and walnuts are a great option as well as flax and chia seeds.
3. Vegetables from the brassica family
Most leafy greens are from the brassica family, including mustard greens, cabbage, cauliflower, and broccoli.
Besides ensuring overall healthy wellbeing, these vegetables have an enzyme that blocks swelling caused by inflammation, which noticeably reduces the pain.
These fruits have high levels of antioxidants and are very effective in reducing joint pain. The nutrients contained in some berries effectively block the inflammatory responses in the body, preserving the joints and connective tissue in the process.
While berries are the first on the list of antioxidant contents, apples are also a great anti-inflammatory element, the same goes for pineapples, papayas, and tomatoes.
5. Extra virgin olive oil
You only need olive oil in your life, it’s great for everything from cooking and salad dressing to dipping, not only is it considered a healthy fat, but it’s also a great source of omega-3.
6. Lentils, beans, and chickpeas
We all know about lentils and beans being a great protein and fiber source, what most people ignore is the fact that they’re also rich in antioxidants and have great anti-inflammatory properties.
7. Root vegetables
The root vegetable is a family of vegetables that grow a bulb underground. Garlic, onions, ginger, and turmeric are great examples. Incorporating these vegetables in your diet will help treat symptoms of joints pain as well as add a great flavor to any dish you cook.
8. Whole grains
Refined grains can trigger an inflammatory response in the body, and they can make it worst when the inflammation is already there. On the other hand, whole grains are high in fiber and provide the fatty acids needed in reducing inflammation.
While some grains are better at controlling the body’s inflammation levels, all whole grains have an impact on the pain level in some capacity.
9. Bone Broth
Bone broth has glucosamine, chondroitin, and amino acids that have been proven to help preserve joints health. It also contains calcium, which is great for improving bone density.
Another substance that bone broth provides is a gelatin-like substance that works in the same way as collagen does in the joints.
If incorporating bone broth in your cooking is not for you, you can get them as a supplement to take daily.
10. Dark chocolate
Everyone knows that dark chocolate that has at least 70% cocoa is filled with anti-inflammatory properties, which can help with joint swelling and pain.
The cocoa is great for decreasing inflammation so the higher the cocoa percentage the better it is for your joints.
11. Green tea
It’s been proved that green tea has some great antioxidant properties as well as metabolism-boosting agents. It also has an anti-inflammatory compound that helps reduce inflammation and thus decreasing the pain and stopping the damage to the joints.
12. Dairy products
The fact that dairy products are full of calcium and vitamin D means they are great for joints, they help with bone health and strength which in turn helps with joint health.
13. Red bell pepper
Bell peppers are a well-known source of vitamin C, the red variety is even better since it has loads of vitamins A and K as well as some phytonutrients that fight inflammation.
Along with vitamin C, the capsaicin in bell pepper helps deal with the pain.
The best part about bell peppers is that they can be eaten in so many different ways that they’re very easy to incorporate into any diet.
Our list barely touches upon the subject of foods for joints pain, you can do extended research to identify all the foods linked to anti-inflammatory properties.
Keep in mind that some foods trigger an anti-inflammatory response in the body and they should be consumed in moderation or avoided altogether, we’re talking about refined grains, salt, and all processed foods.
Leading a healthy life will ensure your body is functioning as it’s supposed to and will guarantee a long life of carefree movement.