Tag Archives: Joint pain

4 Dietary Changes That May Help Joint Pain

diet-changes-joint-pain

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?

Have Creaky Joints? Try MSM

MSMJacquieIconBy Jacquie Eubanks
BSN, RN
 
 

Methylsulfonylmethane, commonly known as MSM, is a naturally occurring organic sulfur compound that is becoming increasingly recognized as necessary for good health. MSM occurs naturally in the human body, largely as a result of the food we eat. Originating in seawater, MSM collects in the stratosphere where it is oxidized by ultraviolet light into dimethylsufloxide (DMSO) and further converted into MSM. Returning to earth along with rain, MSM is rapidly absorbed by plant roots and concentrated within the plant, which then converts MSM to sulfur-containing essential amino acids. MSM is abundantly found in raw, green plant foods, fresh fruits and vegetables, and in seafood and animal products, especially when allowed to have their natural diet.

Along with calcium and phosphorus, sulfur is abundant in human body cells. Most is held in muscle tissue, skin and the skeletal system. High sulfur content is also found in hair and nails and in cartilage, collagen and connective tissues. Sulfur is vital to many biochemical processes and has remarkable biological, preventative and therapeutic properties, which help us to stay youthful and energetic. The many key functions of MSM include cellular energy production, collagen synthesis, detoxification and relief of pain and inflammation. Unfortunately, due to its volatile nature, most of the MSM found in food is lost during processing. Heat, pasteurization, irradiation and freezing for long periods of time results in poor food content of this very helpful and necessary chemical element.

Research shows that our bodies need a constant supply of MSM for optimal good health, as sulfur has beneficial effects on the normal function and structure of the human body. Studies show that most of us could benefit from supplementing with MSM, which is believed to quickly deliver elemental sulfur to the body in a usable way, especially when combined with vitamin C. Although outright deficiency is uncommon, science shows that joint degeneration, often seen in the aging population, parallels decreased sulfur content of cartilage. Critical to good joint health, sulfur strengthens joint tissues and is one of the fundamental building blocks of joint cartilage. MSM supplementation as an adjunct to a healthy diet has been studied extensively, and published peer-reviewed clinical research has shown that MSM is a safe and effective anti-inflammatory agent, resulting in increased joint comfort, reduced swelling, support for a normal range of motion and reduced muscle soreness.  

MSM is believed to support the body’s own repair and maintenance systems. In addition to its detoxifying potential, health benefits may include alleviation of allergy symptoms, as MSM helps to stabilize and increase the permeability of cell walls, allowing for removal of toxins and allergens. MSM may be useful in treating asthma due to its anti-inflammatory properties and its ability to regulate the exchange of gases. MSM plays an important role in the production of glutathione, a very important antioxidant. Sulfur aids in the production of collagen and keratin, which are vital for healthy hair, skin and nails. MSM, or biologically active sulfur, has been widely tested as a food ingredient without any reports of allergic reactions or toxicity. As deficiencies can result in less than optimal functioning of cells, tissues and organs, there’s good reason to supplement with this “forgotten nutrient.” Dietary supplements are rich sources of beneficial biologically active sulfur, an oft overlooked nutrient considered extremely important to overall health and wellbeing.  

Now that you know about the importance of MSM, here are some suggestions for high quality supplementation:

MSM powder
MSM Powder by Pure Encapsulations – This popular joint health formula contains patented MSM, which provides 34% elemental sulfur that is crucial to maintaining connective tissue health. Also available in capsule form. Gluten and soy free, Non-GMO vegetarian formulation.
 
 
 
MSM 1000 mg
 MSM 1000 mg by Designs for Health – This supplement provides 1000 mg of pure, premium MSM in support of overall health. Gluten, soy and dairy free, Kosher and Halal-certified vegetarian formulation. Also available as MSM Ultra Lemon and MSM Powder formulas.
 
 
 
MSM + Vitamin C (Fundamental Sulfur Tablets) (MSM)
MSM + Vitamin C by Douglas Laboratories – Each tablet provides 500 mg of MSM along with 100 mg of vitamin C and 25 mcg of cofactor molybdenum to assist in proper metabolism of sulfur. This well absorbed formula supports connective tissue health and aids in detoxification. Soy free vegetarian formula.
 
 
 
 MSM (Methylsulfonylmethane)
 
MSM by Biotics Research – This supplemental source of pure MSM provides 830 mg per capsule. Gluten free formulation. Also available as MSM Powder.
 
 
 
References:
MSM Guide. Online. http://www.msmguide.com/facts/safety/
Efficacy of MSM. Online. http://www.ncbi.nlm.nih.gov/pubmed/16309928