Joint pain is a sickness that many people battle with every day. It is a painful condition that can result in the joint’s stiffness and prevent you from carrying out your daily activities. Although medical treatment can help reduce joint pain, the good news is what you eat can help to fight joint pain. As much as there is no magic food, food can also be an effective cure for joint pain.
Research ranging from NCCIH and Arthritis Foundation has revealed that adding some food and spice to your meal can help alleviate joint pains. These foods have a powerful anti-inflammatory ability that helps to soothe and relieve pain. With regular consumption, they can be the cure that you are looking for. Among the food recommended for joint pain treatment, here are ten you can include in your diet:
Fish
One of the highly effective foods for the cure of joint pain is fish. However, it is essential to note that not all fish can be taken to reduce joint pain, the ones that are effective for the treatment of include: salmon, mackerel, herring, tuna, trout, and halibut. These fish are very rich in supplying the body with omega-3 fatty acids necessary for the effective functioning of the body joints. Omega-3 fatty acid also contains the polyunsaturated fatty acid that helps to reduce inflammatory proteins in the body. Polyunsaturated fatty acid also improves brain function and reduce the risk of diabetes, heart diseases, and other related illness.
How to use:
For the relief of joint pain, it is advisable to eat any of the fish mentioned above at least three times a week. Aside from eating the fish, omega-3 can also be gotten from fish oil supplements. When using a fish supplement, take it every day.
Fruits
Fruits are excellent antioxidants that can help to relieve joint pains when consumed regularly. However, not all fruit can be consumed for this purpose. Some of the fruits that provide the body with anti-inflammatory properties include blueberries, apples, tomatoes, and pineapple. Blueberries are very rich in anthocyanins – a potent flavonoid that helps to turn off an inflammatory response in the body.
Apples and pineapples are rich in fiber and bromelain, respectively. These fruits help to provide the body with the needed nutrient to help fight all forms of joint pain. Aside from this, apples provide the body with the nutrients necessary for healthy guts. For pineapple, the bromelain nutrient is mostly found in the stem and core. Therefore, it is advisable to consume with the stem or blend in the form of a smoothie.
Another fruit that can be consumed as a treatment against joint pain is tomatoes. Tomatoes contain a powerful antioxidant known as lycopene, which helps to reduce the occurrence of joint pains. Tomatoes can be consumed both in fresh form and cooked form.
Aside from the fruits mentioned above, vitamin C packed fruits like orange, mango, grapefruit, lemon, and papaya can also help reduce joint pains and inflammation.
How to use:
The fruits mentioned above should be taken at least once in a day. The daily consumption of these fruits would help with joint pains and supply the body with other necessary nutrients.
Cherries
The natural red color or cherries are the result of the chemical components called anthocyanins. This component helps to fight against pain and inflammation in the body.
How to use:
Cherries, like other fruits, should be consumed at least once in a day.
Seeds and Nuts
Seeds and nuts are very rich in omega-3 fatty acids. Some of the seeds and nuts that provide the body with omega-3 include almonds, walnuts, chia seeds, and flax seeds. Regular consumption of these seeds can help to relieve joint pains and inflammation.
Brassica Vegetables
Brassica vegetables belong to the mustard and cabbage family. They are also referred to as cruciferous vegetables. The vegetables that belong to the Brassica family include mustard greens, kale, arugula, purple cabbage, Brussel sprouts, cauliflower, and broccoli. Vegetables in the Brassica family contain Sulforaphane, a component that helps suppress the cytokines substance that triggers pains and inflammation in the joints. Aside from this great benefit, they are also packed with vitamins and fibers needed for the body’s overall well-being.
How to use:
Brassica vegetables should be taken at least four times a week. Regular consumption of vegetables reduces joint pains to the barest minimum. Also, the vegetables can help to prevent further recurrence of joint pains.
Olive oil
Olive oil is a good cure for joint pain and body pain. It contains a substance known as oleocanthal; this substance works the same way the popular pain relief drug ibuprofen works. It turns off the ability of the COX-1 and COX-2 enzymes that trigger body pain and inflammation. While other types of oil like vegetable oil and sunflower oil can aggravate the occurrence of pain in the joint, olive oil helps to reduce this. Since olive oil is a staple in the Mediterranean diet, this partly explains why a constant Mediterranean diet reduces joint pains and arthritis pain. Also, extra-virgin olive oil is a great source of omega-3 in the body.
How to use:
The best way to use olive oil for joint pains is to replace other cooking oil with olive oil. Use this at least four times a week.
Bone Broth
Bone broth is highly rich in chondroitin, glucosamine, and amino-acid, all of which work effectively for joint pains. Bone broth also supplies the body with calcium needed for maintaining the health and wellness of the body joints.
How to use:
To get the bone broth’s healing power, drink it as a hot spice, or use it as a sauce for cooking. Take this two-three times a week.
Lentils and Beans
Soya beans, black beans, chickpeas, lentils, and pinto beans are very good at supplying the body with protein, minerals, and fibers. These beans are also a great source of anthocyanins – one of the major nutrients that help to reduce pains in the body joints.
How to use:
Lentils and beans should be taken at least three times a week.
Whole Grain
The Arthritis Foundation provided a list of whole grain that works effectively for joint pains and inflammation. The listed whole grains include whole oat, whole wheat, rye, and barley. These grains provide the body with fibers, fatty acids, and other essential nutrients needed to fight against joint pains.
How to use:
Replace the consumption of refined grains like white rice with whole grains. Whole grains should be consumed at least three times a week.
Ginger, Garlic, And Turmeric
Ginger, garlic, and turmeric are very effective for the treatment of joint pains and inflammation. A lot of studies, including one from the University of Miami, have revealed that gingerol, the primary ingredient found in ginger, can reduce joint pains to the bare minimum. The study showed that consuming highly concentrated gingerol can reduce joint pain by 40%. Hence, regular consumption of ginger tea is an effective way to reduce joint pain. Added to this, garlic is also an effective cure against joint pain. However, heating ginger can reduce its potency.
Also, turmeric is another effective spice that can be used to cure joint pain. Turmeric contains curcumin, a compound that has been reported to help to reduce cancer, high blood pressure, and fight against joint pains. According to a study conducted by a University of Arizona, it was revealed that curcumin helps to reduce joint pain and inflammation. Curcumin and ibuprofen are rated the same in terms of reducing joint pains.
How to use:
The best way to use turmeric is to take it as tea at least three times a week. Also, it can be used as a spice for cooking.
Note: it was revealed that turmeric could make the blood thinner; hence it is advisable to consult your doctor before taking it.