My Favorite Foods to Relieve Joint Pain
/Joint pain can sneak up on women like an invisible intruder getting in the way of your favorite workout, picking up your kiddos, enjoying a vacation or just everyday life. Wear and tear of knees, hips, shoulders is super common and often just something we as women just kind of… suck up. Too often this leads to a less active lifestyle, weight gain and frankly, less joy and engagement with others.
While there are many causes of joint pain, hormone and digestive imbalances can play a big role. As women age, they produce less estrogen which acts as a natural anti-inflammatory. Estrogen also helps keeps the joints juicy and well-lubricated. Women who struggle with hypothyroidism often experience joint pain due to lower energy and fluid build-up which aggravates the joints. And women with PCOS or irregular menstrual patterns often deal with joint pain from extra inflammation and weight gain. Joint pain is also common among women who experience inflammatory bowel diseases like ulcerative colitis. It is important to examine other underlying causes like Lyme disease, food sensitivities and autoimmunity.
One of the worst parts of self-treating chronic pain is women often turn to NSAIDs (non-steroidal anti-inflammatory drugs) like Advil that sell themselves as allies with supermoms and active, aging women. But these medications taken for even five days in a row can create serious digestive issues like ulcers, leaky gut and gastritis and can actually make chronic pain worse! Acupuncture, meditation, adequate sleep, yoga and low-impact exercise, therapy, breathwork and managing mood and stress are all pathways to help lift the burden of incessant pain.
Eating an anti-inflammatory, hormone balancing diet is a critical first step to resolving the root cause of your chronic joint pain.
Brightly-colored fruits, dark veggies, non-gluten whole grains, healthy plant-based fats and abundant herbs and spices should make up most of your pain-free plate with clean, pure water and herbal tea for adequate hydration. Some of my favorite anti-inflammatory foods to consider adding to your plate include:
Salmon: Salmon, herring, mackerel, cod are all rich in omega-3s which can reduce inflammation in the joints resulting in less pain and stiffness. Try my simple Salmon Cobb Salad or flavor-packed Hempseed Crusted Rainbow Trout for quick weeknight options. If fish is not a part of your diet - and especially if you struggle with rheumatoid arthritis - consider supplementing with 1-3 grams of a high-quality fish oil each day. I love Nordic Naturals Pro Omega or Rosita Cod Liver Oil brands.
The Wonder Twins: Turmeric and Ginger. Curcumin, the powerful anti-inflammatory compound found in the bright orange turmeric root has actually been found to be about as effective as NSAIDS at relieving joint pain (study) BUT with less side effects AND the added bonus of weight loss! Ginger impacts inflammation at the cellular level resulting in less stiffness and pain in those with joint issues, especially knee osteoarthritis. Ginger can also help with PMS and menstrual pain. Adding both grated ginger and turmeric to your daily cooking can help with post-exercise pain and light swelling. Or try this super yummy Carrot Ginger Smoothie after you workout.
Women with more substantial joint issues may need levels that require supplementation. A recommended daily dose of curcumin is 1200-2400 mg. For ginger, you may prefer the therapeutic power of 100-200 mg capsules. Avoid if you are on blood thinners.
Berries: Blueberries, raspberries, strawberries are all rich in antioxidants especially polyphenols, which can work to fight free radicals that cause inflammation in the body. Berries are an important part of pain prevention and management. (study) Throw them in your morning bowl in a smoothie or enjoy them for dessert. Try this simple but crowd-pleasing Grain-Free Berry Crisp for a guilt-free delight!
Bone Broth: A steamy cup of bone broth or bone broth-based soup is rich in chondroitin sulfate and glucosamine. - two components that help keep body cartilage healthy and deter joint pain. Bone broth also releases hyaluronic acid and the combination of all three help to support joints AND firm skin and promote bone health - a triple win for women over 40. Supplementing with bovine collagen can also be considered such as Natural Force Collagen Peptides in your morning bowl or warm beverage. Try my simple homemade bone broth recipe or enjoy Bonafide Provisions or Brodo.
Dark Leafy Greens: Spinach, kale, broccoli and collard greens are full of vitamins E and C which help to protect the body against pro-inflammatory molecules. Vitamin C can help the body make collagen which aids in joint flexibility. Greens are also high in magnesium that helps maintain joint cartilage. Enjoy a Badass salad on the reg and don’t be afraid to add a handful of leafy greens to anything and everything! Check out this post for more ideas on how to enjoy these joint-loving veggies!
These foods can not only help prevent and manage pain but also help you keep your weight in a healthy range which can help reduce stiffness and soreness. And go after that goal of skipping rope with your kids, signing up for that 10k or just feeling better about moving your body!
