If you live with arthritis, you know just how painful it can be to do normal, everyday activities. A simple trip to the grocery store can feel absolutely debilitating when your joint pain and stiffness kicks into overdrive.
Luckily there are some natural ways to relieve joint pain and stiffness, and proper nutrition is absolutely one of the best. While you may already be aware of certain foods you shouldn’t eat with arthritis (we’re talking to you dairy products), here are 7 foods you absolutely SHOULD eat to help with joint pain and stiffness.
- Fatty Fish
If you’ve read this blog for any time now you know that fatty fish such as salmon, sardines and mackerel are loaded with beneficial omega-3 fatty acids, which have been shown to fight inflammation throughout the body.
In one study, 33 participants were given either fatty fish, lean fish, or lean meat four times a week for eight weeks. At the study’s conclusion, the group that ate the fatty fish had significantly decreased levels of specific compounds related to inflammation.
Don’t like the taste of fish?
An analysis of 17 studies found that taking an omega-3 supplement decreased joint pain intensity and morning stiffness in patients with rheumatoid arthritis, while a test-tube study found that omega-3 supplements helped reduce inflammatory markers in patients suffering with osteoarthritis.
If you haven’t found an omega-3 supplement that you like (so many leave you with fishy burps), we recommend Primal Lab’s DuOmega, with omega-3 for joint health and added omega-7 for heart health.
Garlic is not only incredibly delicious it’s also packed with numerous health benefits. Studies have shown garlic has cancer-fighting properties and compounds that may lower the risk of developing dementia and heart disease.
But garlic also has anti-inflammatory properties, which may help decrease joint pain and stiffness. In fact, in one study that looked at the diet of twins, those that ate more garlic were found to have a reduced risk of hip osteoarthritis.
While adding more garlic to your diet may not be beneficial to your breath, it may go a long way in helping to decrease your joint pain and stiffness.
It turns out ginger is not only a wonderful way to add incredible flavor to sweet and savory dishes, it can also help ease the symptoms of arthritis. A 2001 study looked at the effects of ginger extract in over 250 patients with osteoarthritis of the knee. After just 6 weeks, 63% of participants experienced improvements in knee pain.
A test-tube study found that ginger’s compounds were able to block the production of substances that promote inflammation in the body.
And finally, an animal study on rats found that ginger extract decreased levels of a specific inflammatory marker involved with arthritis.
Broccoli is chock full of beneficial nutrients, and some of them have been associated with reduced inflammation. One study that looked at the diets of over 1,000 women found that those who ate more cruciferous vegetables like broccoli had decreased levels of inflammatory markers.
Broccoli also has plant compounds that are effective at reducing symptoms of arthritis. For example, sulforaphane is a compound that has been shown in studies to block the formation of a type of cell involved in the development of rheumatoid arthritis.
Berries are truly a superfood, being packed with tons of vitamins, minerals and powerful antioxidants. It is these nutrients that are behind berries’ ability to decrease inflammation.
In one study of 38,176 women, those that ate at least two servings of strawberries a week were 14% less likely to have an elevated level of inflammatory markers in the blood.
Additionally, berries also contain two plant compounds called quercetin and rutin. In one test-tube study, quercetin was found to block some of the inflammatory processes associated with arthritis. Another study gave rats quercetin and rutin supplements, and both seemed able to decrease their arthritis-related inflammation.
Try and add more berries like strawberries, blackberries and blueberries into your diet to help fight the pain and stiffness of arthritis.
Popeye didn’t eat spinach just because, he knew it was loaded with powerful plant nutrients that could make him strong. But spinach, it turns out, can also help decrease the pain and stiffness associated with arthritis, thanks to an antioxidant called kaempferol. Kaempferol has been shown to decrease the effects of the inflammatory agents associated with rheumatoid arthritis.
In a 2017 test-tube study, Kaempferol was also shown to reduce inflammation and prevent the progression of osteoarthritis.
- Olive Oil
If you’ve heard about the benefits of the Mediterranean Diet, you most likely know that olive oil is excellent for your overall health. But where it really shines is its ability to fight inflammation.
In one study, mice were fed extra-virgin olive oil for six weeks, which helped stop the development of joint swelling and slowed the destruction of cartilage while also decreasing inflammation.
Another study on humans followed 333 participants and found that consuming olive oil lowered the risk of developing rheumatoid arthritis.
When it comes to fighting inflammation in the body, which is the root cause of many diseases, including arthritis, your best first line of defense is to eat the right foods. By incorporating some (if not all) of these foods into your diet, you stand a very good chance of reducing the pain and stiffness associated with your arthritis.
Is it possible to not just diminish arthritis pain and stiffness but get rid of it completely?
You might think the answer is no. And that’s why we strongly encourage you to pick up your copy of the guide The Joint Pain Solution, which was written by a doctor who used natural protocols to get rid of the knee pain and stiffness that had plagued him for years.