These readily-available foods are the natural secret to combatting debilitating joint conditions like knee pain and hip pain.
Pain is one of the most difficult side effects of arthritis – it can stop you from living to your full potential and it can be frustratingly difficult to treat.
Whether your joint pain is connected to rheumatoid or osteoarthritis, studies show a link between the severe discomfort associated with the condition and chronic inflammation. While acute inflammation is a naturally occurring immune response that helps protect the body from infection, injury, and disease, chronic and ongoing inflammation causes more harm than good.
Medicines can help with pain and chronic inflammation, but many medical practitioners are increasingly recommending lifestyle changes like eating differently as an effective method to reduce joint pain without unhelpful side effects.
These are five foods proven to fight inflammation and reduce joint pain.
#1 – Papaya and Pineapple
Fresh papaya and pineapple contain high levels of proteolytic enzymes. A 2008 study on proteolytic enzymes showed they could be more effective in reducing inflammation than aspirin. Another study on bromelain – a specific proteolytic enzyme found in pineapple – proved that it reduced pain in people with osteoarthritis.
While pineapple and papaya are particularly abundant sources of proteolytic enzymes, other foods like kiwifruit, ginger, sauerkraut, and kimchi also contain high levels of this joint pain fighter.
#2 – Fish and nuts
Salmon, tuna, sardines, and nuts are high in Omega-3 fatty acids. Studies measuring the effects of Omega-3 have shown it to be effective in lowering inflammation and reducing joint pain, including stiffness, swelling, and tenderness. Salmon, tuna, and sardines aren’t the only fish high in Omega-3 – mackerel and herring are also good sources, but for those who don’t like fish or nuts, supplements are available instead.
#3 – Olive oil
Olive oil contains a compound called oleocanthanl, which is naturally occurring but has many of the same health benefits as anti-inflammatory drugs like Ibuprofen. A paper summarising the benefits of oleocanthal reported that it is effective in tackling degenerative joint diseases like arthritis. Some experts hypothesise that the anti-inflammatory properties of oleocanthal is one reason the Mediterranean Diet – which includes lots of olive oil – is so effective.
#4 – Leafy Greens
Green vegetables such as broccoli, Brussel sprouts, and cabbage are packed full of an antioxidant called sulforaphane. In 2018, a study considering sulforaphane’s effect on rheumatoid arthritis found it was an effective alternative treatment and research in 2017 showed sulforaphane could improve mobility for people with osteoarthritis. To add more sulforaphane to your everyday diet, try eating more of the vegetables mentioned above as well as adding produce like kale and cauliflower to meals.
#5 – Berries
Like leafy greens, fruits including blueberries, blackberries, strawberries and raspberries are rich in antioxidants that can help fight knee pain, hip pain, and other joint pain. These berries also contain anthocyanins – another compound that has been shown to reduce inflammation – meaning they pack a double punch when it comes to providing nutritional support for arthritis.