If you are one of the 14 Million Americans who experiences frequent joint pain, you can reduce your pain and inflammation by improving your diet. Certain foods can help relieve joint pain caused by arthritis, inflammation and trauma. They also have the added benefit of helping maintain a healthy weight, which vastly reduces the strain placed on joints.
Here’s a list of foods that have active ingredients or compounds known to help relieve joint pain naturally.
1 – Salmon
Salmon is a fatty fish that offers a rich supply of omega-3 fatty acid. Fish oil containing omega-3 can reduce the symptoms of arthritis in the joints. Unfortunately, the body doesn’t produce omega-3s, so you need to ensure your diet contains enough. Apart from salmon, you can find omega-3 fatty acid in deep-sea fish such as herring and sardines. To ease your inflammation, you can eat between three to five servings of fish every week.
2 – Ginger
Gingerol is the active ingredient in ginger. Ingesting a high amount of gingerol can relieve knee pain, especially pain caused by arthritis. You can increase your consumption of gingerol in different ways. You may take two tablespoons of ginger daily. Another way to enjoy the anti-inflammatory effects of ginger is to steep several pieces in hot boiling water to brew ginger tea. Then, allow it cool before you drink it.
3 – Turmeric
Consuming turmeric has several well-known health benefits. This yellow spice commonly found in curry flavors has a compound known as curcumin, which helps reduce the risk of cancer, high blood pressure and inflammation. Curcumin can also protect the joints from deterioration due to overuse, aging and diseases such as rheumatoid arthritis.
To enjoy the anti-inflammatory effects of curcumin, add some turmeric to your diet at least two or three times weekly. However, you must be aware that excessive amounts of turmeric can thin the blood, so it’s important to consult your doctor before adding it to your diet.
4 – Chilli (Hot Pepper)
Hot peppers have a component known as capsaicin. It helps relieve pain, minimize inflammation and reduce the risk of cancer. Hot peppers such as habanero and serrano have more capsaicin than mild peppers such as poblanos and green peppers. If you can tolerate hot peppers, you can add them to your diet. But if you don’t like peppers, you can take capsaicin as a supplement to enjoy its anti-inflammatory effects.
Pineapple also helps relieve joint pain because it has a compound called bromelain. Bromelain is an effective pain reliever for people who have osteoarthritis. It can also reduce the inflammation associated with rheumatoid arthritis. If you don’t like eating pineapple, you can eat papaya, a fruit also rich in bromelain.
6 – Cherries
Inflammation causes oxidative stress creating a feed-forward cycle that perpetuates pain. Consuming foods rich in antioxidants counters oxidation and prevents destruction of tissues. While all fruits and vegetables are good for you, some, like cherries, blueberries, and spinach, are antioxidant powerhouses. A University of Michigan study found that drinking tart cherry juice daily not only decreased inflammation, but also reduced the risk of cardiovascular disease.
7 – Quinoa
Do you have celiac disease or gluten sensitivity? People with these conditions can develop joint pain if they consume wheat, barley, or rye. To avoid aching joints, choose quinoa and other gluten-free grains such as amaranth, rice, and millet.
Discover More Foods That Are Good for Your Joints
If you need more information on how to naturally reduce pain due to arthritis or any other bone condition, then give us a call now. At Dayton Orthopedic Surgery and Sports Medicine Center, we’re committed to helping you enjoy joint pain relief. Speak with one of our highly skilled orthopedic staff now to get more advice on effective pain relief from joint pains today.