The Benefits of an Anti-Inflammatory Diet and Exercise Plan for Joint Pain Reduction

Inflammation causes dozens of health problems ranging from frustrating, but not fatal, things such as acne to serious diseases such as cancer and heart disease. Inflammation is the body’s healing response, but when it becomes prolonged or unresolved, it can trigger chronic pain by irritating nerves and altering pain pathways, leading to heightened sensitivity and pain from non-painful stimuli. Over time, the brain may continue to interpret signals as pain, even if there’s no ongoing tissue damage.

The Causes of Joint Pain

Joint pain often develops due to arthritis or after an injury to a joint such as a fracture, sprain (ligament) or strain (muscle or tendon). Long-term inflammation in the joints can cause constant pain and tenderness. Such joint pain could stem from inflammatory conditions such as rheumatoid arthritis or osteoarthritis.

“Food has everything to do with how we feel and our diseases such as diabetes, heart disease, and arthritis,” said Dr. John Hur, Forté Sports Medicine and Orthopedics Orthopedic Surgeon specializing in joint replacement in the knee and hip. “The right foods can have an anti-inflammatory effect and make us healthy and feel better overall. The wrong foods, such as sugar, can cause disease and make our bodies hurt more.”

Foods to Help Reduce Inflammation and Provide Joint Support

The good news is that some inflammation can be avoided simply by changing your diet to include anti-inflammatory foods—and there are many from which to choose.

To help prevent inflammation, increase the intake of:

• Fruits and vegetables (non-starchy). Eat a variety of colors, but always with lots of dark greens such as blueberries, blackberries, cherries, spinach, kale and broccoli (high in antioxidants).

• Lean protein (if no significant kidney problem), such as chicken, fish rich in omega 3 fatty acids (salmon, tuna, sardines, anchovies and other cold-water fish).

• Nuts (walnuts, pine nuts, almonds).

• Fiber, whole grain breads, beans, onions, olive oil.

• Eat whole / real foods rather than processed foods.

Also, by eating your last meal two hours before bedtime, you can reduce inflammation. Supplements such as turmeric / curcumin, fish oil, ginger and garlic can also provide anti-inflammatory benefits.

Foods to Avoid in an Anti-Inflammatory Diet

To achieve the best results, minimize or eliminate the consumption of foods that fuel inflammation. The most common culprits to avoid include:

• Flour (breads, pastas, cookies, crackers, desserts, pastries, etc.)

• Refined sugar and high fructose corn syrup / corn sugar, including fruit juices. (Be sure to read food labels!)

• Grains (cereal, quinoa, wheat, barley, rye, rice, oats, etc.) can irritate the digestive tract and cause inflammation in some people.

• Starchy vegetables (potatoes, corn, etc.)

• Dairy (cheese, milk, ice cream, etc.)

• Processed food and fatty meats (sausage, hot dogs, chorizo, cold cuts, bacon, rib eye steak, etc.)

Special Considerations to Note for Those with Pre-Existing Conditions

As with any healthy diet, people with diabetes, high blood pressure or those who take blood thinners have special considerations and should consult their physician with any questions and/or before making significant changes.

• If you are diabetic, you need to watch blood sugar and report to your doctor if sugars run low so that your diabetes medication can be adjusted.

• If you experience high blood pressure, as you lose a significant amount of body fat, your blood pressure may drop, so speak to your doctor.

• If you are on blood thinners, especially warfarin / Coumadin, use caution with dark green vegetables due to those being high Vitamin K (which promotes blood clotting and counteracts warfarin / Coumadin).

Stay Fit and Active to Maintain Overall Joint Health

For those with arthritis, low-impact activity, in conjunction with an anti-inflammatory diet, is encouraged. By combining these, better weight and joint range of motion is maintained, and strength is built to help the way the body functions.

Examples of low-impact exercises include biking, swimming, water aerobics, walking on the treadmill or elliptical, rowing and yoga. Most studies suggest that running does not appear to accelerate the progress of osteoarthritis, so long as you allow adequate rest between runs.

Schedule a Consultation at Forté Sports Medicine and Orthopedics Today

If you are experiencing joint pain that is interfering with your ability to perform your daily activities, look to our team of orthopedic and interventional pain medicine physicians for assistance. We have convenient locations in Carmel, Greenwood, Mooresville, Noblesville and Tipton to serve you. Following a consultation, we will create a treatment plan to address your pain and provide the best possible outcome. Contact us today to get started.

Sources and Anti-Inflammatory Tips: Arthritis Foundation, Mindbodygreen and Heathline.