Our joints, muscles and bones are all vital to move about the planet, and our daily lives, with comfort and ease. From walking to swimming and dancing, joints are the hinges that allow us to be flexible. But when the joints are stiffened or weakened by inflammation, arthritis, osteoarthritis, rheumatoid arthritis, or gout, even the most basic actions can be painful.
These delicious and readily available foods can help prevent and ease joint pain. Focus on foods which reduce inflammation, hydrate tissues and support strong bones and muscles.
- Turmeric contains potent anti-inflammatory properties and will help reduce the pain associated with swollen joints.
Use it: Cook with turmeric frequently or mix half a teaspoon in a cup of coconut milk and drink before bed.
Bone Broth - Simmering bones extracts their phosphorus, magnesium, and calcium. Broth also contains natural glucosamine and chondroitin sulphates which help keep joints lubricated, healthy and flexible. Chondroitin sulfate in bone broth has also been shown to help prevent osteoarthritis.
Use it: Make your own bone broth with this recipe or buy organic bone broth at your local grocery or health food store. You can cook with it or have a glass in the morning!
Walnut Oil - Walnut oil has 10 times the omega-3s that olive oil has. This rich oil is an incredible source of vitamins and minerals that target inflammation.
Use it: Walnut oil can be used on salads, pasta, or as cooking oil. You can also eat a handful of walnuts daily to reap the same benefits.
Chia seeds - Another ancient superfood, chia seeds contain essential amino acids that repair muscles, tissues, ligaments and cartilage. This fast growing plant is easy to grow and has a wide array of healthful benefits.
Use it: Put a tablespoon of chia seeds in your smoothie, over yogurt, in cereal, oatmeal or tea!
Red Bell Pepper - Not only the most expensive pepper in the store, it is also packed with the most nutrients. Vitamins A, K, and C are aplenty in the red pepper. It also has a bit of capsaicin which depletes pain compounds in nerve cells.
Use it: Delicious as a fresh and crunchy snack or cooked with eggs, the red bell pepper can be eaten with many foods in many ways!
Citrus - Eating the vitamins the body needs is the best way to absorb nutrients from the food you eat directly into your system. All citrus fruits are packed with Vitamin C which helps prevent and treat joint pain.
Use it: When in season, load up on your favorite citrus and eat a couple pieces a day. You can also start each morning with refreshing lemon water!
Avocado - Nature’s bounty is ever present in this mild yet nutrient rich fruit. Avocados contain omega-3 fatty acids, anti-inflammatories, powerful antioxidants and potassium. The flesh is incredibly hydrating and the oil of the seed can be used for cooking at high heat as an alternative to EVOO.
Use it: Avocados can be put on salads, toast for breakfast, sandwiches, burgers, bean salads, and so much more! The oil can be used as a safe, high-heat alternative to olive oil.
Beans - An excellent and affordable source of protein, the legume family supports muscle health and growth and are rich in folic acid, magnesium, zinc, and potassium - all known to support the immune system.
Use it: Swap beans for meat a couple night a week and get creative! Bean salad, humus, or just a simple side dish can go a long way for your health.
Garlic, Onions and Leeks - While you may not be a fan of the full bodied flavors of these veggies, they are surely here to help you! They all contain a sulfur compound, diallyl disulphide, known to repair and prevent cartilage damage.
Use it: Cooking frequently with fresh garlic and onions is a great way to add flavor to food without using salt - which has been known to increase symptoms of arthritis and osteoarthritis.
Pineapple - Most commonly used to suppress a cough, bromelain, an enzyme in pineapple, is good for so much more! It reduces inflammation, eases pain and encourages the body to heal.
Use it: In season, cut up pineapple and keep it the fridge for a tasty snack! You can also buy frozen pineapple to mix into a smoothie.
Coconut oil - Nature’s cure-all, coconut oil has dozens of uses to improve overall health, skin and metabolism! For joints specifically, it reduces pain and inflammation, and hydrate tissues.
Use it: Put a tablespoon of coconut oil in your morning coffee, smoothie or oatmeal. Cook with it as an alternative to olive oil or eat a spoonful of pure oil every day.
Nature happily and bountifully supplies us with everything we need to survive and thrive in this life! Along with low-impact exercise, a good diet will allow your body to move and play freely and healthily!Here’s to your health and sweet dance moves!