Food & Joint Pain

Can Eating Different Foods Affect My Joints?

We’ve all heard ”you are what you eat” and “an apple a day keeps the doctor away”, but what does that really mean?  We know that food provides more than calories to fuel our bodies.  When it comes to joints, they are affected by inflammation and eating the right or wrong foods can decrease or cause joint inflammation and pain.

Which Foods Cause Inflammation?

There are many diets and fads that have come and gone over the years, but researchers agree that sugar, processed foods (such as margarine, Twinkies, chips, most sandwich meats and MSG), saturated and trans fats, fatty red meat and processed white grains all cause inflammation in our bodies.

Which Foods Fight Inflammation?

I think we can all agree that eating our share of vegetables, especially leafy greens, is known to be a healthy food choice.  But other foods that have MANY health benefits include omega 3 fatty acids, polyphenols, and probiotics.  Those are confusing terms to most of us, so let me clarify.

Omega – 3 Fatty Acids

Examples of omega 3s include wild or fatty fish, seaweed, nuts, seeds and oils.  The ideal ratio of omega 6 to omega 3 is 1:1.

Benefits of consuming omega -3 fatty acids include:

• Improved heart health
• Reduced risk of stroke or heart attack
• Improved brain function
• Improved metabolism

Polyphenols

These are potent anti-inflammatory compounds derived from plant sources.  Examples are curcumin, cocoa and green tea.

Curcumin is the active ingredient in turmeric.  Its benefits include:

• Anti-arthritic effects
• Anti-inflammatory effects
• Anti-depressant effects
• Anti-cancer effects
• Anti-diabetic effects
• Heart protection
• Nerve protection
• Decreases joint pain
• Inhibits formation of beta amyloid (the bad protein associated with Alzheimer’s Disease)

Cocoa, better known to most of us as chocolate!  Its benefits include:

• Improved hearth health
• Improved endothelial function
• Reduced blood pressure
• Reduced cholesterol
• Inhibited platelets from sticking together
• Optimal dose is one tablespoon of 70% dark chocolate per day

Green Tea has the health benefits of:

• Calming effects
• Enhanced concentration
• Cancer prevention
• Heart protection
• Nerve protection
• Weight loss
• Anti-diabetic effects

Probiotics

Our gut contains probiotics, but they can also be found in fermented foods, such as kefir, kombucha, sauerkraut and yogurt.  The benefits of probiotics include:

• Healthy gut bacteria
• Help with food digestion and gut health
• Disturbance of proper probiotics may lead to irritable bowel syndrome and ulcerative colitis.

References

Lara M (2016) The Pharmacy In Your Kitchen: An Overview of Medical and Medicinal Foods.

Getting rid of joint pain involves proper diet and exercise.  If you would like help with your exercise routine to decrease joint pain, call today. 303-900-2282.