Inflammation, Arthritis, and Joint Pain

Have you ever noticed that some days your body feels achier than others?  One day your hand (or big toe, hip, back - the joint that bothers you the most) feels just fine and the next day it’s bothering you again?

There can be many reasons for this.  For instance, a recent injury or overdoing the joint the day before.  Some claim they can even predict the changing weather based on how their big toe feels. (By the way, studies have been done to analyze why this may be true!)

But another reason for increased joint pain might be what you ate the day before.

Let me explain why.

Most joint pain is the result of inflammation.  

One type of inflammation is obvious and (hopefully) temporary.  When you sprain your ankle for example, the joint becomes hot and inflamed as a result of immune cells rushing to the site to help recovery. Over time, this acute inflammation helps heal the injury and the inflammation subsides. 

But other pain can be the result of long term, chronic inflammation.  Chronic inflammation occurs when the immune cells are constantly present in high levels, not just temporarily. If this inflammation remains in the joint,  a condition called osteoarthritis can result.

This type of arthritis starts gradually and happens most often to people of middle-age or older.  It can occur in any joint, but is most often found in the knees, hands, spine, and hips.  This degenerative joint disease is caused by the breakdown of cartilage that covers the ends of bones in a joint.  This cartilage is present to provide cushioning to the joint as it moves.  

Over the years, the cartilage is worn away by this constant “wear and tear”.  And pain develops.

But that’s only part of the story.  

Recently the health community has begun to understand that inflammation also plays a role in in the development and progression of osteoarthritis. ¹ , ³ It was originally thought that inflammation was caused by the cartilage breaking off into the surrounding fluids in the joint.  But MRIs taken during the early stages of osteoarthritis sometimes detect inflammation even before cartilage shows signs of damage. This would suggest there are other factors triggering inflammation early on. ² 

While we might not be able to prevent the eventual wear on the cartilage, there are things that can be done to minimize injury and manage the progression of arthritis.  We can do this by controlling the inflammatory response.

And one way we can modulate chronic inflammation and arthritis pain is by eating a diet rich in anti-inflammatory foods.  

These foods naturally help to neutralize the damaging effects of inflammation.  According to Alicia Romano, MS, RD, LDN, Registered Dietitian, Tufts Medical Center, this way of eating focuses on whole plant-based foods that are rich in healthy fats and phytochemicals. 

It's important to remember that change won’t happen overnight. But adding a variety of arthritis-friendly foods little by little will help you with your overall health and how well you manage your arthritis pain.

What are the primary anti-inflammatory compounds to include in your diet?

Fiber

Studies show that high-fiber diets are effective for controlling chronic inflammation. Add in whole grains like oatmeal, brown and wild rice, buckwheat, and millet into your meals. Choose high-fiber snacks like whole fruits, and nuts instead of fried, high-sugar processed foods. And don’t forget vegetables and fruit.  These are full of healthy fiber too. 

Phytonutrients

Phytonutrients are another reason to fill up you plate with fruits and vegetables. Plants have thousands of phytonutrients that help fight inflammation. The more color on your plate, the more phytonutrients you are eating!  Vegetables, fruits, nuts and spices are rich in anti-inflammatory phytonutrients like carotenoids, ellagic acid, resveratrol, flavonoids, glucosinolates and more. Anti-inflammatory spices include turmeric, curcumin, peppers, cinnamon, garlic, ginger, and onions. You can even find phytonutrients in your daily drink of tea. 

Healthy Fats

Healthy monounsaturated fats and omega -3 fats are anti-inflammatory. Olive oil, oily fish such as salmon or mackerel, flax seeds, walnuts, chia seed, and hemp are all good sources. 

6 Foods to Help with Arthritis Pain and Inflammation

The following nutrient-dense foods have health benefits for the entire body and your overall health. In the process, they also help with arthritis – an added bonus!

1. Berries, apples and pomegranates

Berries are number one for arthritis because they are rich in antioxidants.  They are particularly rich anthocyanin, our power-fighter against inflammation and arthritis. Try including blueberries, blackberries, strawberries, cranberries, raspberries, and boysenberries.  If fresh organic berries are out of season or too pricey, check the frozen section of your market.  Studies show frozen berries have just as much nutrition as fresh.

Apples are also high in antioxidants and a good source of fiber. 

Pomegranates, are rich in tannins which can fight the inflammation of arthritis. When in season, I like to cut up a fresh pomegranate and store the seeds in the refrigerator.  I use them to top a salad or my morning porridge.  

2. Salmon, tuna, sardines and mackerel

These fish are rich in omega-3 fatty acids, which studies have found can decrease inflammation. Try to include a 3 to 4 ounce serving, two or more times a week, as is recommended by the Arthritis Foundation.  A budget-friendly way of doing this is to lo.ok in the freezer section when shopping or buying canned

3. Ginger and turmeric

Both ginger and turmeric are also known to have anti-inflammatory properties. The Arthritis Foundation cites studies that show ginger has anti-inflammatory properties similar to ibuprofen and COX-2 inhibitors. And the chemical curcumin found in turmeric can help reduce joint pain and swelling in osteoarthritis by blocking inflammatory cytokines and enzymes. ⁴

The results seen in studies typically use supplemental doses, but you can easily add some of the benefits of these roots by sprinkling dried spices to get a healthy anti-inflammatory boost.

4. Walnuts

Nuts and seeds are all excellent sources of omega-3 and fiber, calcium, magnesium, zinc, and Vitamin E. Walnuts in particular have the highest omega-3 content, and studies have shown they lower C-reactive protein (CRP), a marker of inflammation linked to increased risk of cardiovascular disease and arthritis. ⁵

Other excellent sources include almonds, walnuts, pistachios, pecans, flaxseed, chia, and hemp.  All these nutrients support the lowering of inflammation in our body. The Arthritis Foundation recommends enjoying one serving a day (about an ounce of nuts or one to two tablespoons of seeds).

5. Broccoli

Sorry, I know this vegetable comes up a lot when I talk about healthy foods!  But, broccoli is rich in sulforaphane, an antioxidant that decreases inflammation by reducing your levels of cytokines, the molecules that drive inflammation in your body. 

It is also rich in fiber, Vitamin C, and various bioactive compounds which help reduce inflammation.  It is interesting to note, Vitamin C is critical to producing collagen which is a major building block of cartilage.  Keeping cartilage healthy can help maintain the “cushion” in your joints.  Studies are ongoing to determine if the antioxidant compound sulforaphane which gives broccoli its bitter flavor, may also slow down the destruction of cartilage in joints. ⁶

6. Onion and Garlic 

Garlic and onion are related and are both part of the Allium family.  While they are known for their distinctive sulfur small and strong flavors, they are also well known in traditional medicine for their healing, pain-relieving powers.  They contain quercetin which is an anti-inflammatory compound in addition to sulphur compounds that help control the cartilage damage.

7. Green Tea

Green tea contains epigallocatechin-3-gallate (EGCG) - which is connected with the reduction of pro-inflammatory compound production. In fact, some recent studies have also suggested its role in preventing cartilage breakdown.

Remember these foods won’t cure the damage done by arthritis, but they can help slow down its progression and minimize its effects.  The result will be better health and energy in the long run!  

I hope you get a chance to add in more of these healthy, arthritis-friendly foods in your diet!  You can find them in many of my recipes on my website.  If you make a recipe, let me know which one you tried!

Yours in health,

Evey