Rock Hill SC Chiropractor Wants to Help Ease Achy Joints

While there's no magic food or supplement, there is good evidence that consuming a consistent, daily, overall healthy diet with lots of low-glycemic fruits, vegetables, whole grains, nuts and seeds, along with a few specific foods and spices can help ease achy joints. Certain foods ease aches by fighting inflammation, blocking pain signals, and even healing underlying disease. If you are interested in easing your achy joints, our Rock Hill SC Chiropractor can help.

Rock Hill SC Chiropractor Helps Ease Achy Joints

Fruits, veggies and whole grains are natural inflammation fighters that can also help with maintaining a healthy weight. It's important to reach and maintain a healthy weight in order to decrease stress on the joints; for every 1 pound of weight lost, you reduce the load on your knee joint by 4 pounds!

Try adding the following foods and spices throughout your week to experience relief from inflammation and arthritis while also promoting overall health.

Broccoli, Brussels sprouts and cabbage. In addition to other vegetables, you should try to eat a half cup of a cruciferous vegetable every day, such as broccoli, cauliflower, Brussels sprouts or kale. These cruciferous veggies are packed with an antioxidant compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis. In 2005, a team of researchers in Maryland found that sulphoraphane blocks an enzyme that causes joint pain and inflammation. In addition to aiding arthritis patients, it may be helpful for athletes who put a lot of pressure on their joints. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salads or stir-fry.

Fatty fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation. A 2008 Australian study is one of many that showed fish oil reduced joint pain, increased cardiovascular health and reduced the need for NSAIDs. Another study in the journal Surgical Neurology found that taking 1,200 mg or more of EPA and DHA per day could reduce both back and neck pain. In addition to relieving pain, any amount of fish oil is beneficial for cardiovascular protection and mood elevation! Try adding one serving of cold-water fish to your diet twice a week along with a high-quality daily fish oil supplement.

Garlic. Garlic is a member of the allium family, which also includes onions and leeks. These foods contain a compound called diallyl disulfide that may have some effect on limiting cartilage-damaging enzymes. In one study, researchers analyzed the diets of 1,082 twins and found that those who ate more garlic had a reduced risk of hip osteoarthritis, likely due to garlic's strong anti-inflammatory properties.

• Tart cherries.Some people with arthritis have found relief from products made from tart cherries. Anthocyanin is the ingredient in cherries that helps with joint symptoms by blocking inflammation and inhibiting pain enzymes, just like aspirin, naproxen, and other nonsteroidal anti-inflammatories. A 2013 study published in Osteoarthritis and Cartilage found that subjects who drank tart cherry juice had improvements in the pain and stiffness of OA. One study in the Journal of Nutrition showed that people who ate a bowl of cherries for breakfast reduced a major marker of inflammation by 25%. Other researchers found less muscle pain in runners who drank 12 ounces of tart cherry juice twice daily for 7 days before a distance run.
• Turmeric.One of the best-researched inflammation fighters isn't a food at all, but a spice. Turmeric contains a compound called curcumin. A 2012 review published in the International Journal of Molecular Sciences concluded that curcumin could be beneficial in the management of chronic inflammatory-related joint disease, but authors warned the lack of data regarding side effects and safety. The compound has, however, been used for centuries in India to ward off inflammatory diseases. To get the beneficial effects of curcumin, add turmeric into your cooking rotation two to three times a week. Enjoy this yellow spice in Indian cuisines like curries or sprinkle turmeric in smoothies, salad dressings, soups, sauces, cooked grains, eggs, and vegetables. When you cook with turmeric, use the pepper mill, the piperine in black pepper releases curcumin from the spice to help with absorption.
• Vitamin C. Antioxidants in vitamin C may slow the progression of OA. A 2011 study from the University of South Florida reported that people who took vitamin C supplements were 11 percent less likely to develop knee OA than those who didn't take the supplements. You can get vitamin C from red bell peppers, strawberries, broccoli, kiwi, pineapple, and oranges.

Foods to Avoid

If you're trying to lessen joint pain, it's helpful to avoid the following pro-inflammatory foods and ingredients.

Sugars and refined grains, including white rice, pasta and white bread, are the worst food culprits when it comes to reducing or relieving joint inflammation. Limit daily added sugar intake to six teaspoons for women and nine teaspoons for men. When using sugar, choose natural sources like honey, maple syrup, and coconut sugar.

Red meat such as beef, lamb, and pork also can increase inflammation, so limit red meats for special occasions.

It's also very important to avoid all trans-fat or "partially hydrogenated oils," read ingredient labels carefully to avoid these damaging oils. Limiting omega-6 fatty acids will also help ease the pain of inflamed joints. The American diet is generally higher in omega-6s due to a high consumption of processed foods. The extra consumption of omega-6s can promote inflammation. Sources include corn oil, safflower oil, sunflower oil, peanut oil, grapeseed oil and vegetable oil. Check the ingredients lists for condiments such as mayonnaise and salad dressing.

Keep in mind that no fruit, vegetable, or herb by itself can alleviate your pain if you don't change the pattern of your diet to reduce processed food and increase whole foods.