Joint pain can make even the simplest activities difficult. Fortunately, certain foods help with joint pain by reducing inflammation. For natural joint pain relief, incorporate anti-inflammatory foods into your diet and avoid ingredients known to cause inflammation.

Anti-Inflammatory Foods to Include in Your Diet

A healthy diet for joint pain starts with eating more anti-inflammatory foods, such as:

• Omega-3 fatty acids: Omega-3s are found in fish like salmon and mackerel, as well as plant-based sources like flaxseed oil, chai seeds, and walnuts. Regularly consuming omega-3s can reduce joint pain and stiffness.
• Vitamin D: Low vitamin D levels are associated with an increased risk of joint pain and arthritis. Increase your intake by spending a few minutes in the sun each day, eating fortified foods, and taking supplements.
• Turmeric: Turmeric contains curcumin, a compound with potent anti-inflammatory effects. Mixing turmeric into smoothies, soups, or sauces adds flavor and reduces inflammation and joint pain over time.
• Ginger: Ginger root has anti-inflammatory properties that help decrease joint pain, particularly when caused by osteoarthritis. Incorporating fresh or powdered ginger into your diet provides benefits similar to taking ibuprofen but without the side effects.
• Fruits, vegetables, and whole grains: Any time you can add fruits, vegetables, and whole grains to your meal, do so. The fiber, antioxidants, and essential nutrients you get from these foods reduce inflammation and support overall health.

Foods to Avoid if You Have Inflammatory Joint Pain

In addition to incorporating certain foods, you should also eliminate items that worsen your joint pain. Here are some common culprits to avoid:

• Added sugar: High sugar intake triggers inflammation by increasing the production of inflammatory cytokines. Some foods like ice cream and cookies are obviously high in added sugar, but watch out for hidden sources like flavored coffee, yogurt, granola bars, and breakfast cereal.
• Saturated fat: The saturated fat in red meat, full-fat dairy, and certain processed foods promotes inflammation in fat tissue. Reducing saturated fat intake helps manage inflammation and, by extension, joint pain.
• Refined carbohydrates: White bread, pastries, and white rice are examples of refined carbs, which are stripped of fiber and nutrients during production. As a result, they contribute to higher levels of inflammatory markers in the body. Opt for whole grains instead to reduce inflammation and support joint health.

Additional Tips for Joint Pain Relief

In addition to dietary changes, maintaining a healthy weight is a natural and effective way to reduce joint pain. Excess body weight puts additional strain on your joints, especially your knees and hips. Regular physical activity, including aerobic and strength-training exercises, can help you manage your weight and improve joint function.

Seek Joint Pain Relief

Joint pain is complex, and while nutritional changes can help, they may not be enough. Greater Maryland Pain Management can bolster the effects of a healthy diet with a customized pain management plan. Our highly skilled team provides physician-guided procedures and medication management to promote the best possible results. If you’re struggling with joint pain, contact us at (410) 648-2439 to schedule a consultation at one of our six locations across Greater Maryland.