You may already be taking medicines either prescription or over-the-counter to relieve morning stiffness, inflammation and pain in your joints. But many studies show that certain foods, spices and supplements may help in addition to medicines.
We talked with registered dietitians Kylene Bogden MS, RDN, CSSD, LDN and Liz DeJulius, RDN, LDN about which healthy foods may help ease your joint pain. Here’s their recommendations on what to eat.
The Mediterranean diet
Many studies have found that the Mediterranean diet has various health benefits, some of which seem to overlap those attributed to nonsteroidal anti-inflammatory drugs (NSAIDs).
A Mediterranean diet consists of a high level of low-glycemic fruit, vegetables and legumes; a high level of unsaturated fats, especially olive oil, complemented by a modest amount of alcohol, mainly in the form of wine; a moderate to high level of wild fish; and a low level of dairy products and red meat.
A 2015 Michigan study showed correlations between a whole-foods, plant-based diet and significantly improved self-assessed functional status and reduction in pain among adult patients with osteoarthritis, Ms. DeJulius says. A whole-foods, plant-based diet consisted of fruits, vegetables, legumes and grains and is free of refined foods, which follows the Mediterranean approach.
Fish oil
The beneficial effects of fish oils are attributed to their omega-3 fatty acid content. Studies of fish oil consumption show that it has anti-inflammatory benefits and is particularly helpful for joint pain.
Natural sources of fish oil include cold-water fish, such as wild salmon, trout and sardines. Vegan and vegetarian sources included flax seed, chia seeds and organic soybeans.
A 2008 Australian study is one of many that showed fish oil reduced joint pain, increased cardiovascular health and reduced the need for NSAIDs.
“Just one serving of cold-water fish twice a week is enough,” Ms. Bogden says. She recommends a high-quality daily fish oil supplement in addition to consuming natural dietary sources.
Cruciferous vegetables
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