Diet can play a big role in your joint health. What you choose to eat and avoid eating can offer you significant relief from chronic inflammation caused by conditions such as arthritis, autoimmune diseases, or bursitis. In addition, changes to your diet can help you expedite the healing of an acute injury affecting your joint function. Here’s what you should know about foods and supplements that can help your joint health.
1. Omega-3 Fatty Acids
Most people don’t get enough Omega-3 fatty acids in their diet. This vital compound plays a role in the activity of cells that produce hormones which regulate many of your body’s important functions. It has been shown to reduce inflammation, and improve cardiovascular activity, and reduce the risk of developing health conditions that can damage joints such as rheumatoid arthritis. It’s contained primarily in certain seafoods including salmon, mackerel, tuna, and sardines. It can also be found in walnuts, flaxseeds, kidney beans, and edamame.
2. CBD-Infused Foods
Your favorite foods infused with CBD extract can offer appreciable relief from pain and inflammation. Moderately sized servings of food that have typically been considered unhealthy that can offer a unique health benefit. For example, CBD infused chocolates are a great way to satisfy your sweet tooth while supporting your joint health. In addition to reducing acute inflammation, CBD can regulate neural activity to minimize your perception of pain. By modulating how your body relays pain signal, you can experience relief to attain better nobility
3. Chili Peppers
Chili peppers may help the body cope with several types of age-related degeneration including wear on joints. They also contain sinapic and ferulic acid which can mitigate the effects of inflammation in your joints.
4. Olive Oil
Unlike refined seed oils that have been shown to increase inflammation, olive oil has several inflammation-reducing compounds. Hydroxytyrosol, oleocanthal, polyphenols, and lignans contained in olive oil have properties that assist in relieving inflammation. Substitute olive oil vegetable oils when you’re cooking in a skillet or baking. It’s also a great base for dressings.
5. Turmeric Supplements
Turmeric has been an increasingly popular supplement aimed at promoting joint function. It is a type of ginger, and it is typically taken in a capsule form or included in teas. Turmeric includes curcumin, a component that enhances mobility in stiff or inflamed joints.
6. Zinc
A lot of multivitamin supplements contain some percentage of your recommended daily value of zinc, but usually only supplements that are intended to strengthen immunity have a high concentration of zinc. This compound supports joint health by increasing your blood’s level of antioxidants. It decreases oxidative stress that can cause joint pain and deterioration. In addition, it decreases production of inflammation-inducing cytokines.
7. Broccoli
Antioxidant-rich broccoli can target inflammation or degeneration in your joints. Its particular type of antioxidants, sulforaphanes, reduces production of cytokines. It also lowers levels of NF-kB, which regulates immune responses and induces the expression of various proinflammatory genes that are naturally present within your body.
8. Green Tea
Much like broccoli, green tea reduces production of inflammation-causing cytokines. It can also reduce the risk of developing conditions that can cause strain on your joints such as obesity or Alzheimer’s disease.
9. Berries
Several types of berries including blueberries, strawberries, and blackberries may help prevent inflammation in your joints. Berries are rich in anthocyanins, a special type of antioxidant that can promote joint and bone health. In addition, there is a correlation between eating berries and increased production of immune system cells called Natural Killer cells. NK cells are among your body’s first line of defense against infections that target your joints such as infectious arthritis or parvovirus.
10. Grapes
Red, black, and green grapes can benefit your joint function because they contain anthocyanins, just like berries. They also provide resveratrol, a compound that offers several health benefits including joint mobility and muscle repair. Grapes or a grape extract as a part of your daily regimen can create a demonstrable decrease in anti-inflammatory gene markers including NF-kB.
Healthy foods and vitamin-rich compounds can help you get natural relief from chronic joint pain. These healthy foods and compounds can also offer other appreciable health benefits that can enhance your overall well-being.
Thank you for this article, Christy! I suffer from severe arthritis and am always eager to learn more about how foods and supplements can relieve pain and keep my joints healthy.
You’re welcome! It runs in my family, so I’m hoping to avoid it as long as possible!