Joint pain can be the result of a degenerative condition like arthritis, a previous injury, or an immune disorder like rheumatoid arthritis. Regardless of the cause, joint pain has one thing in common: inflammation. Inflammation in the tissues and joints can lead to pain. To reduce inflammation, you can eat a diet full of inflammatory-fighting foods. While your diet may not repair old joint damage, it can help you maintain a healthy weight and feel better.
Research
Omega-3 fatty acids have been shown to reduce the effects of joint pain, according to a 2004 study conducted at the University of Pittsburgh by Dr. Joseph Maroon detailed in the Trib Live, a Pittsburgh, PA-based radio station. The study measured 120 patients with neck and low-back pain who took fish oil supplements. When the study was complete, 59 percent of patients reported decreased joint pain, and 86 percent reported they would continue taking the fish oil supplements after the trial.
Omega-3 Fatty Acids
This research further confirms what was first noticed in the 1970s when Inuit people in Greenland reported fewer pain, cholesterol problems and better immune system function thanks to a diet high in omega-3 fatty acids. Eating fish like salmon, mackerel and tuna or taking fish oil supplements can help relieve joint pain. Other sources of omega-3 fatty acids include canola oil, flaxseed, flaxseed oils, walnuts and leafy, green vegetables.
Low-Calorie, Antioxidant-Packed Foods
Maintaining a healthy weight is important for reducing pressure on your joints, which can alleviate pain. To accomplish this, you can increase your intake of fruits and vegetables. Choose vibrantly colored foods like spinach, strawberries, kale, bell peppers, raspberries and blueberries. These foods are packed with antioxidants, which are inflammation fighters in the body that may be helpful in reducing pain. These foods also are low in calories and fat, which means they help you feel full without adding to your waistline. The same is true for healthy grain sources like whole-grain breads and brown rice.
Considerations
In some instances, food intolerances or allergies can contribute to joint pain and inflammation. Certain foods like milk, chocolate, citrus fruits or nuts are known to be more likely to cause food allergies. If you suspect a food allergy may be contributing to your joint pain, talk to your physician who may suggest a special diet to determine if an allergy may be contributing to your condition. Also, foods belonging to the "nightshade" group of vegetables, including potatoes and tomatoes, have been associated with an increased incidence of joint pain. Avoid these foods to see if your symptoms improve.
References
- "Tribune Live"; No Fish Tale: Diet Can Relieve Joint Pain; Alyson Walls; November 2004
- BBC Health; Reduce Stress on Arthritis Joints; 2011
- "The New York Times"; Diet Changes to Improve Arthritis; Tara Parker-Pope; August 2009
- ABC News; Managing Arthritis with Diet and Exercise; Stefan Aschan; April 2008
