Foods That Can Help Reduce or Prevent Joint Pain
Minimally processed, whole foods — including brightly coloured fruits and vegetables, healthy fats, and lean proteins — may help relieve inflammation and other symptoms that lead to joint pain. Inflammation is a common cause of joint pain, often associated with arthritis and other joint conditions. Eating foods that help reduce inflammation may improve joint pain and offer additional health benefits, such as improved heart health.
Can Diet Help Reduce Joint Pain?
Research indicates that diet can significantly impact joint health. A survey of 217 people with rheumatoid arthritis (RA) found that 24% reported their diet affected their symptoms. A 2023 study on osteoarthritis supports the idea that certain diet patterns can improve joint symptoms. Diets high in nuts, legumes, fruits, vegetables, and seafood, which contain anti-inflammatory properties like antioxidants and phytochemicals, may help reduce joint pain.
Beneficial Foods for Joint Pain
Incorporating anti-inflammatory foods into your diet can help reduce joint pain and slow disease activity. Beneficial foods include:
- Nuts: Rich in healthy fats and antioxidants.
- Legumes: High in fibre and protein, reducing inflammation.
- Fruits and Vegetables: Packed with vitamins, minerals, and antioxidants.
- Seafood: Especially fatty fish like salmon and mackerel, high in omega-3 fatty acids.
Foods to Avoid
To manage joint pain, limit or avoid processed foods, trans fats, and added sugars. A nutrient-rich diet can also help maintain a moderate weight, reducing strain on the joints.
Popular Diets for Joint Pain
The Mediterranean Diet
Emphasises fruits, vegetables, whole grains, legumes, and healthy fats, with moderate seafood and poultry, and limited dairy and red meat. Associated with reduced inflammation and improved joint health.
The DASH Diet
Includes fruits, vegetables, fish, poultry, nuts, whole grains, and low-fat dairy while restricting salt, sugar, fats, and red meat. May help improve and reduce the risk of gout, a type of arthritis that causes joint pain.
Conclusion
Incorporating a variety of nutrient-rich, anti-inflammatory foods into your diet can help manage and prevent joint pain. Following dietary patterns like the Mediterranean or DASH diets may offer comprehensive benefits for joint health and overall well-being.
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