If you experience some degree of chronic joint pain, you aren’t alone. According to the CDC, around 54 million American adults – 22.7% of the adult population – have been diagnosed with chronic joint pain caused by arthritis (including rheumatoid), gout, lupus, or fibromyalgia.
Despite that number and the increase in the risk for joint pain that comes with aging, chronic joint pain does not have to derail your life. Whether you’re just beginning to experience occasional joint pain or deal with chronic joint pain due to one of the diagnoses above, there may be ways to manage and lessen the severity of joint pain. Along with working with your primary care physician as a first step, you can follow these four supportive lifestyles and dietary changes that may help joint pain.
4 Dietary Changes That May Help Joint Pain
While there are a number of medications (both prescription and OTC) that may be used to help joint pain, what we eat has a significant effect on inflammation and joint pain. Some studies demonstrate how foods, spices, and supplements have a measurable effect on inflammation and joint pain.
Here are some tips and dietary changes that may help your joint pain.
The Mediterranean Diet
Even if you don’t stick strictly to the Mediterranean diet, its key principles have a number of studied health benefits, many of which are similar to benefits attributed to using NSAID medications. Any diet that prioritizes plant-based whole foods and is free of refined foods has similar benefits.
The Mediterranean diet refers to a diet that incorporates the following:
- Lots of low-glycemic fruits, vegetables, and legumes
- Lots of unsaturated fats (particularly olive oil)
- Modest amounts of alcohol (primarily wine)
- Moderate to high levels of wild fish
- Low levels of dairy and red meat
Eat More Fish and Fish Oil
Fish oils have high levels of omega-3 fatty acids, which have anti-inflammatory properties and have been studied for their efficacy in helping joint pain. Ideally, the best way to get fish oil is by starting with cold-water fish.
Choose to eat a serving of wild cold-water fish like wild salmon, trout, and sardines twice a week. Fish provides an excellent source of fish oil. If you don’t eat fish, look for natural omega-3s from chia seeds, flax seeds, and organic soybeans. However, get as much as you can through whole-food sources.
Eat Cruciferous Vegetables
Along with your daily vegetable intake, try to add half a cup of cruciferous vegetables to your diet. Cruciferous vegetables such as broccoli, cauliflower, kale, and Brussels sprouts contain an antioxidant compound that disrupts an enzyme linked with joint pain and inflammation, making cruciferous vegetables a smart dietary choice for those with joint concerns.
Incorporate Spices and Herbs
Add turmeric and ginger to your diet. Both have long been used in natural and traditional Asian medicine for their purported anti-inflammatory properties. Recent research has shown a promising link between turmeric and preventing rheumatoid arthritis and osteoarthritis.
Another dietary change that may support healthy joints or provide temporary relief from occasional discomfort in joints are natural supplements from NutriDyn, Perque, and Ortho Molecular.
Chondro-Relief Intensive Care – NutriDyn
If you’re looking for more ways to help maintain joint strength and flexibility, consider Chondro-Relief Intensive Care from NutriDyn. Chondro-Relief Intensive Care is a daily dietary supplement that supports cartilage integrity and joint health with ingredients like vitamin C, manganese, D-Glucosamine, MSM, and more. MSM (methylsulfonylmethane) in particular may help provide temporary relief for those experiencing occasional joint pain, swelling, or irritation.
Pain Guard Forte (BioQuercitin Fore) – Perque
Pain Guard Forte (BioQuercitin Forte) from Perque is a dietary supplement formulated especially with those experiencing joint swelling or pain from exercise or over-exertion. Pain Guard Forte contains all-natural ingredients like magnesium, quercetin, OPC, and vegetable fiber to support your body’s natural ability to repair tissues and restore health.
Orthomega 820 Fish Oil – Ortho Molecular
Orthomega 820 Fish Oil from Ortho Molecular is a molecularly distilled, high concentration triglyceride omega-3 fish oil supplement providing 820 mg of eicosapentaenoic acid (EPA) docosahexaenoic acid (DHA) per softgel serving for optimal absorption and anti-inflammatory support.
What dietary changes have you seen help the most with joint pain?