One of the major sources of inflammation that causes pain in your joints is from food. By switching out some of these foods to ones that are more anti-inflammatory, you can reduce joint pain naturally.
It is more desirable to get Omega 3 from food instead of through supplementation. Foods high in the Omega 3 fatty acid that you should be eating are:
• Fish – salmon, tuna, mackerel and herring – two servings per week
• Nuts – walnuts, almonds, etc.
• Certain seeds including Chia and flax
One of the best diet plans to minimize joint pain is the Mediterranean Diet. It focuses nutrition on:
• Low-glycemic fruits
• Vegetables, including modest amounts of cruciferous ones like, Brussels sprouts, kale, cauliflower and broccoli
• Olive oil or walnut oil
• Wild fish – the same species as mentioned above
Other foods that can help reduce joint pain are:
• Green tea – two servings per day hot or cold
• Dark chocolate – ½ ounce daily with at least 60% cocoa in it
• Ginger – sprinkle in foods
• Turmeric – same as ginger, sprinkle in foods
• Whole grains – serve daily as side dishes, including barley, bulgar and quinoa. Note, barley has gluten in it for those that are gluten intolerant.
On the other hand, here is a list of foods to avoid:
• Sugar – limit to 6 teaspoons total per day for women and 9 for men. Replace refined sugar with honey, maple syrup or coconut sugar
• Refined grains
• Red meat
• Partially hydrogenated oil
• Trans fat
• Omega-6s like corn oil, safflower oil, sunflower oil, peanut oil, grapeseed oil and vegetable oils.
Omega 6s have been found to increase inflammation which can lead to increased joint pain. By making some food swaps and eliminating foods that cause inflammation, like the Omega 6s and other in the foods-to-avoid list, it is a better way to manage joint pain naturally.