Chronic joint pain is a common symptom experienced by most people over 50. In most cases, age related pain is caused by inflammation or the loss of soft cartilage that cushions the joint.
How inflammation flairs up the wrist, shoulders, ankles, hands, knees, elbows, lower back, hips and more.
We have all heard the medical term, inflammation. But do you really know what it is? Inflammation is your body’s immune response to injury or infection.
When you are sick, your body releases an inflammatory response to fight the disease.
Or when you suffer a minor injury from a fall, your body sends an immune response to the injured area to help heal the damaged tissues. Problem is, when inflammation runs amok (as is for most people throughout their entire lives)… it ends up attacking the joints, leading to osteoporosis or arthritis.
How overuse erodes the joints and inflicts pain
The other cause of inflammation is simply wear and tear. Overtime, your joints break down… especially the collagen and cartilage, which combine to form the soft cushion between the joints that absorbs the impact when you walk or bend. Once your cartilage gets worn down, it causes bone-on-bone pain.
25 foods to eat to soothe joint pain
Foods to eat for joint pain can include those that are rich in antioxidants, anti-inflammatory compounds, and omega-3 fatty acids. Fruits and vegetables such as berries, oats, sweet potatoes, spinach, kale, carrots, apples and oranges are all excellent sources of antioxidants.
Legumes like lentils and beans are also a great source of anti-inflammatory compounds. Omega-3 fatty acids can be found in foods like salmon, mackerel, sardines and flaxseeds; these fish have been proven to reduce inflammation and improve joint pain. Additionally nuts like walnuts, almonds and cashews are packed with essential fatty acids that can help reduce inflammation associated with joint pain. Vitamin C is important for the production of collagen which helps keep your joints healthy so many fruits such as citrus fruits (lemons, oranges), strawberries and melons are excellent sources of vitamin C.
Magnesium is also important for keeping joints healthy so some good sources include almonds, spinach, quinoa and dark chocolate. Finally dairy products like low fat yogurt provide calcium which is important for bone health and can also help reduce inflammation associated with joint pain.
To sum it up here are the best foods for joint pain…
- Berries
- Oats
- sweet potatoes
- spinach
- kale
- carrots
- apples
- oranges
- lentils
- beans
- salmon
- mackerel
- sardines
- flaxseeds
- walnuts
- almonds
- cashews
- lemons
- strawberries
- melons
- almonds
- spinach
- quinoa
- dark chocolate.
- low fat yogurt
Foods to avoid for joint pain
These include processed meats, fried foods, soda and other sugary beverages, saturated fats, trans fats, and refined carbohydrates. This means steering clear of products like hot dogs, hamburgers, cold cuts, French fries or potato chips, store-bought pastries and cookies, candy bars, and sugar-sweetened drinks. Also avoid processed snacks like crackers and chips that are made from white flour.
To sum it up here are the worst foods for joint pain…
- soda
- sugary beverages
- hot dogs
- hamburgers
- cold cuts
- French fries
- potato chips
- store-bought pastries and cookies
- candy bars
- crackers
- chips that are made from white flour.
Stretching
Stretching is another helpful tool for naturally reducing joint pain. Stretching helps to increase flexibility, circulation and range of motion – all things that are important for improving joint health. For those suffering from chronic joint pain it’s best to focus on gentle stretches that don’t cause too much strain on the body; yoga is a great example of this type of stretching routine.
Stress relief
Finally, stress relief techniques like mindfulness meditation or relaxation therapies can also be beneficial for naturally reducing joint pain as stress has long been linked with worsening inflammatory conditions such as arthritis. Mindfulness meditation involves focusing on one’s thoughts without judgement while relaxation therapies involve focused breathing exercises designed to relax the mind and body. Both are effective ways to address chronic levels of stress which may be contributing factors to joint discomfort in some individuals.
5 best vitamins for pain relief
Cetyl Myristoleate (CM) is one powerful anti-inflammatory agent that can seriously help with all that pain and discomfort. Studies have shown that CM can help reduce inflammation by blocking certain enzymes like COX-1 and COX-2. These enzymes are responsible for creating those pesky little things called prostaglandins that just make your joints scream in pain. By regulating the hormones that trigger inflammation, CM can also help you get that extra bit of muscle and joint comfort that you need. Plus, it’s got
antioxidants that help keep your tissues healthy in the long run, so you won’t have to worry about those joints acting up on you again. Give it a try and feel the difference for yourself!
Hyaluronic acid is a naturally produced substance your body makes to help keep your joints healthy and functioning smoothly. It helps create this gel-like substance called hyaluronan that acts like a cushion for your joints. That cushioning is crucial for your bone-on-bone comfort and making sure you can move without any hitches. Plus, hyaluronic acid is a real champ when it comes to your cartilage, that spongy stuff that helps cushion your joints and absorb shock. It helps maintain the elasticity and strength of your cartilage, so you can take on activities like running or jumping without worrying about damaging your joints.
Turmeric is more than just a spice used in cooking? It’s actually got some serious health benefits too! The magic ingredient in turmeric is called curcumin, and it’s got some serious anti-inflammatory powers. That means it’s great for easing joint pain and stiffness, and helping you feel better overall. Studies have even shown that taking curcumin supplements can help reduce inflammation in your joints, improve their function, and even reduce symptoms caused by those pesky enzymes in your body.
Plus, if you take turmeric regularly, it can even help protect your cartilage by reducing inflammation and making it easier for your joints to soak up all the nutrients they need to stay healthy.
Boswellia serrata is a medicinal plant that’s been used for centuries to ease joint pain and inflammation. It comes from a tree of the same name, which you can find in places like India, Africa, and the Middle East. The resin from this tree has a bunch of active ingredients, like boswellic acid, beta-boswellic acid, and acetyl-11-keto-beta-boswellic acid (AKBA) found to have powerful anti-inflammatory powers. They help cut down on those pesky pro-inflammatory enzymes like 5-lipoxygenase (5-LOX) and cyclooxygenase (COX) that are major factors in joint pain and inflammation. And that’s not all – boswellia extract even seems to be good for your connective tissues!
Ginger root extract possesses some analgesic properties that help ease discomfort, and the secret sauce is an active ingredient called gingerol. It’s great for reducing swelling and tenderness in your joints. Plus, it’s an antioxidant too, which means it can protect your cells from free radical damage that can make your joints hurt even more. Ginger root extract also helps boost blood flow to the affected area, bringing all the oxygen and nutrients your joints need to stay healthy and happy.
