Fight Joint Pain with an Anti-Inflammatory Diet

Because arthritis is a disease of inflammation, it makes sense that the most effective treatment is anything that fights inflammation. In addition to medications, arthritis pain management can include nutritional care that starts with anti-inflammatory foods.

Before we get into food specifics, remember that managing your weight with a generally healthy diet is important for everyone with arthritis. Being overweight puts extra stress on the joints, increasing the pressure on your knees.

So, what foods are particularly arthritis-friendly? Try adding more of these foods with anti-inflammatory properties, which may help reduce pain.

Fish

One proven anti-inflammatory is omega-3 fatty acid, which is commonly found in fish like salmon, sardines, tuna and herring. The acids have been shown to reduce pain and boost joint function for people with osteoarthritis.

Broccoli

Studies have found that a compound in broccoli and other cruciferous vegetables called sulforaphane may block enzymes linked to joint destruction and inhibit inflammation. Broccoli also has plenty of vitamin K, which in high amounts may slow the progression of osteoarthritis.

Green Tea

Green tea’s polyphenols — a type of antioxidant — may reduce inflammation and slow cartilage breakdown. But all green tea isn’t created equal: Matcha, powdered green tea leaves, boasts higher concentration than steeped green tea. You can find it in specialty tea shops and online.

Oil

Extra virgin olive oil contains heart-healthy fats and oleocanthal, which has characteristic similar to nonsteroidal anti-inflammatory drugs. But don’t limit yourself to just olive oil: avocado, grapeseed, safflower and walnut oils have all been shown to have benefits. Try using them in salad dressings, spreads like hummus, stir-frys or marinades.

Onions

Onions are flavorful, low in calories, nearly fat-free and have flavonoids, or antioxidants that attack free radicals in your body’s cells before they cause harm. One flavonoid found in onions, called quercetin, has been shown to inhibit inflammation-causing leukotrienes, prostaglandins and histamines in osteoarthritis.

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