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As we age, naturally our ligaments and tendons that hold the joints together become stiffer, as our collagen production decreases and our joint cartilage begins to wear away.
However, I have noticed an increase of young and middle-aged adults (which I categorize as anyone being under the age of 60 years), expressing complaints about some type of joint pain, from lower back pain and frozen shoulders to sore knees. The surprising part of this issue is that all of these individuals do not have major health issues and should be in their physical prime, with the ability to run after their kids, bend and lift boxes and do house chores, and do heavy weight-bearing exercises.
It’s not all downhill as we age! There are 80-year-olds in better physical condition than us 30-year-olds.
Joint pain is preventable with regular fitness and proper nutrition, and eating certain foods can help to improve and maintain our joint health.
In 2017, I experienced a knee injury from a sprint, which ended up limiting my mobility and took 8 months to recover from. My knee is not 100% back to normal like it was pre-injury, from time to time I do feel a twinge of pain but I’m able to do plyometric lunges again, thus, I thank God and take it how it is. To aid in recovery during the time of my injury, I found it extremely important to incorporate certain foods into my diet to help increase collagen production and reduce pain and inflammation in my knee, like collagen and (more) turmeric (‘cause you know I already eat curry all the time)!
If you frequently experience joint pain, here are the top 6 foods to incorporate into your daily diet to reduce inflammation and support healthy joints:
1. Oily Fish (Fatty Acids)
Includes: Sardines, Herring, Anchovies, Salmon, Trout, Tuna, Mackerel, Chia Seeds (Vegan), Flax Seeds/Oil (Vegan), Hemp Seeds/Oil (Vegan), Walnuts (Vegan)
Fish oils contain Omega-3 fatty acids, which act as an anti-inflammatory. Taking a dose of 1,000 mg + of fish oil can help the body’s response to reduce inflammation in the joint, reduce pain, and support healthy development of bones and joints.1 Don’t forget to source your oily fish from quality sustainable sources! Vegetarians and vegans should ensure that they receive a healthy dose of fatty acids in their diet with alternative nut and seed sources.
2. Cruciferous Vegetables
Includes: Brussels Sprouts, Broccoli, Cauliflower, Kale, Spinach, Bok Choy
There’s a reason your mom told you to eat your broccoli. Cruciferous vegetables contain various compounds (like tryptophan, sulfarophane, and carbazoles)2 that have the ability to reduce the inflammatory cytokines (cell substances) within the body, protects our cells, and protects against enzymes that cause cartilage damage.
3. Spices
Includes: Turmeric, Ginger, Garlic, Cinnamon, Clove
Are you following the “golden” trend, aka everything now has turmeric in it? For thousands of years, South Asians have sworn by this yellow staining spice for its potent substance, curcumin, recognized for its anti-inflammatory properties.3 The spices on this list contain compounds that help relieve joint discomfort, reduce pain, and improve function.4
4. Antioxidant Fruits
Includes: Blueberries, Blackberries, Raspberries, Cherries, Strawberries, Pomegranates
You may always hear the term “antioxidants” but do you know what it even means? Oxidative stress occurs in our bodies. Free radicals (think of crazy harmful cells) contain oxygen, and float around the body causing reactions with other molecules. They can cause large reactions in the body (oxidation), which is damaging to the cells and can cause disease. Antioxidants are molecules that help stabilize the free radicals and prevent damage.5 These fruits contain the highest antioxidant levels, and contain polyphenols, which can affect the inflammatory pathways in the body to help reduce pain and swelling felt by joint sufferers.6
5. Collagen
Includes: Collagen Powder from Beef/Chicken/Fish, Eggs (Vegetarian), Vegetables like Broccoli/Kale/Squash/Sweet Potato (Vegan), Fruits like Berries/Kiwi/Papaya (Vegan), Beans (Vegan), Quinoa (Vegan), Pumpkin (Vegan), Raw Cacao (Vegan)
Collagen is the most abundant protein in your body, and like glue, holds together our tendons, bones, muscles, and joints. It’s also part of our skin and nails to provide a healthy appearance and elasticity. Collagen production in the body does decrease overtime. Collagen can be taken as a nutritional supplement, usually in powder form, like hydrolyzed collagen or collagen peptides, sourced from the cartilage and bones of animals, like beef, chicken, and fish. Taking collagen can stimulate your tissues to produce collagen. It helps to maintain the connective tissue structure, protect joints, and reduce pain.7 Ensure to source your collagen from an organic and sustainable brand.
6. Gelatin
Includes: Gelatin Powder from Beef/Chicken, Bone Broth
You know all about gelatin if you ate Jell-O as a kid. Gelatin is a natural animal protein from animal skin, bones, and tendons. It’s helps to thicken and bind ingredients in recipes like jellies and pudding. These same properties of gelatin also help to strengthen our cartilage and connective tissue. Gelatin contains healing properties for the gut, therefore it strengthens the immune system, which can help prevent the effects of degenerative diseases.8 Ensure to source your gelatin from a clean and sustainable source, which I recommend the Great Lakes brand.
If you or anyone you know is suffering from some form of joint pain or deterioration from an autoimmune disease, like rheumatoid arthritis, multiple sclerosis, rheumatic, or fibromyalgia, then CLICK HERE to download your FREE copy of our 1-week Healing With Food - Autoimmune Protocol Meal Plan. The meal plan has recipe ideas that remove problematic foods that contribute to autoimmune disease, and include soothing foods to help reduce the symptoms of joint pain.
References
1. Maroon, J C, and J W Bost. “Omega-3 Fatty Acids (Fish Oil) as an Anti-Inflammatory: an Alternative to Nonsteroidal Anti-Inflammatory Drugs for Discogenic Pain.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, Apr. 2006, www.ncbi.nlm.nih.gov/pubmed/16531187.
2. Tilg, Herbert. “Cruciferous Vegetables: Prototypic Anti-Inflammatory Food Components.” SpringerLink, Humana Press, 9 Nov. 2015, http://link.springer.com/article/10.1186/s40816-015-0011-2.
3. Chin, Kok-Yong. “The Spice for Joint Inflammation: Anti-Inflammatory Role of Curcumin in Treating Osteoarthritis.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5036591/.
4. Nieman, David C, et al. “A Commercialized Dietary Supplement Alleviates Joint Pain in Community Adults: a Double-Blind, Placebo-Controlled Community Trial.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC4176106/.
5. Basu, A, et al. “Dietary Fruits and Arthritis.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, 24 Jan. 2018, www.ncbi.nlm.nih.gov/pubmed/29227497.
6. Bello, A E, and S Oesser. “Collagen Hydrolysate for the Treatment of Osteoarthritis and Other Joint Disorders: a Review of the Literature.” Current Medical Research and Opinion., U.S. National Library of Medicine, Nov. 2006, www.ncbi.nlm.nih.gov/pubmed/17076983.
7. Pantic, Igor. “Vitamin C–Enriched Gelatin Supplementation before Intermittent Activity Augments Collagen Synthesis.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, 1 Oct. 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4183915/.