More than 20 percent of Americans suffer from arthritis pain, and that number is increasing as the population grows older, according to the Arthritis Foundation. Many conditions in addition to arthritis contribute to joint pain. Many people with joint pain steadily withdraw from activity. The problem with that is that inactivity often worsens the condition. Medications might temper the pain, but they also can hasten the deterioration that causes the pain, according to a January 1999 report in "Nutrition Science News." Feed your joints and soothe your pain by eating foods that decrease inflammation, strengthen your bones and slow the progression of chronic conditions.
Underlying Causes
Dozens of disorders contribute to joint pain, and unfortunately many people suffer from multiple conditions. Rheumatoid arthritis, osteoarthritis, anklyosing spondylitis, gout, tendinitis, bursitis, myofascial pain, lupus, fibromyalgia, carpal tunnel syndrome and Reiter's syndrome, as well as dozens of other conditions, directly trigger pain in joints throughout the body. Consult with a dietitian to identify foods that can help with your particular condition.
Sources of Pain
Joint, connective tissue and skeletal pain have varied sources. Most conditions incite pain at primary sites due to damage or deterioration to particular tissues. Additionally, inflammatory responses from the immune system cause secondary pain because of swelling and inflammation. Often, chronic joint pain contributes to other kinds of pain as well. Decreased activity leads to weakness, muscular atrophy and reduced endurance. Guarding behavior in which people limp or rely on other parts of their body can cause additional muscular strain.
Build Bone Health
Foods with calcium enhance your bone strength. Include dairy products in your diet, such as low-fat milk, yogurt and cheese. Dark green vegetables, such as spinach, green beans, okra, asparagus, bok choy, broccoli and kale provide calcium, as do such varied fare as navy beans, tofu, fortified orange juice, cereal and nuts, including almonds, Brazil nuts, hazelnuts, walnuts and sesame seeds.
Several minerals also enhance bone health. Magnesium helps bones absorb calcium from the food you eat. Foods with magnesium include legumes, whole grains, seafood, whole grains, nuts and seeds. Sulfur also assists with absorption of calcium and promotes the repair and maintenance of bone, cartilage and connective tissues. Salad and cooking greens, fish, soy products, oatmeal, brown rice and low- or non-acid fruit contain sulfur.
Deter Deterioration
Unstable oxygen molecules called free radicals constantly attack cells and tissues to steal electrons, contributing to cell and tissue deterioration in your cartilage and joint tissue, as well as throughout your body. Neutralize free radicals by incorporating antioxidants in your diet, including foods with bioflavonoids and vitamins A, C and E. Foods high in bioflavonoids include berries, fruits with pits, onions and green tea. Several fruits are high in antioxidants, including berries, mangoes, red grapes, citrus fruits, cantaloupe, papaya, guava and tomatoes. High antioxidant vegetables include dark-green leafy vegetables, such as broccoli, Brussels sprouts, salad and cooking greens, as well carrots, peppers, sweet potatoes and winter squash. Whole-grain foods, seeds, nuts, wheat germ, olive oil and legumes such as lentils, dried beans and split peas also are sources of antioxidants.
Foods That Reduce Inflammation
Foods high in omega-3 fatty acids naturally reduce your body's inflammatory response, cooling your joints without the side effects of ibuprofen or other non-steroidal anti-inflammatory drugs. High omega-3 fatty acid foods include flaxseed, flaxseed oil, olive oil, and cold-water fish such as halibut, tuna, sardines, salmon, mackerel and cod.
Inflammatory Foods
Avoid foods that increase your body's inflammatory response, including food high in trans fat or saturated fats, such as fried food, whole-fat dairy, butter, margarine and fatty meats. Luncheon meats and foods with a lot of sugar also contribute to inflammation, so avoid or minimize full-sugar sodas, pastries, cookies, candy, highly sweetened cereals and fruit juice.
References
- Arthritis Foundation: Arthritis Prevalence: A Nation in Pain
- AskDrSears: 8 Foods that Boost Immunity; William Sears, M.D.
- American Dietetic Association: It's About Eating Right
- International Osteoporosis Foundation: Calcium-rich Foods
- Cleveland Clinic: Antioxidant Food Table
- MSNBC; Feeling Stiff? Foods Can Ease the Pain; Joy Bauer; April 18, 2007
Member Comments