Eating Your Way to Healthier Joints

Joint pain can affect anyone. Genetics, age, and injury often play a role, but research also shows that what you put on your plate matters, too. A balanced, anti-inflammatory diet can help protect cartilage, alleviate swelling and pain, and support long-term joint health. 

Sergio Alvarado, MD, and our team at Spine & Pain Center of San Antonio in San Antonio and Live Oak, Texas, can help you reduce joint pain by combining medical expertise and therapies with healthy lifestyle changes, including nutrition. Here’s what you should know. 

The inflammation connection 

Arthritis and other joint disorders often stem from chronic inflammation. Research indicates that consuming sugar-rich foods, processed meats, and saturated fats can lead to increased inflammation. 

So, what should you eat instead of pizza, charcuterie platters, and cookies? Choose anti-inflammatory foods to help soothe the inflammation that contributes to joint damage. 

Anti-inflammatory nutrients

When you eat a healthy diet filled with the nutrients your body needs to thrive, your joints benefit, too. Consider these anti-inflammatory nutrients when planning your meals. 

1. Omega-3 fatty acids 

Fatty fish like salmon, mackerel, and sardines contain anti-inflammatory omega-3 fatty acids, which can reduce joint stiffness and tenderness. You can also find omega-3s in plant-based options like chia seeds, flaxseeds, and walnuts. 

2. Vitamin C 

This antioxidant helps your body make collagen, which is essential for cartilage repair. Fruits like citrus and strawberries, and veggies like bell peppers, are excellent sources. 

3. Vitamin D and calcium 

This vitamin-mineral duo supports bone density and reduces the risk of osteoporosis-related fractures. You can find vitamin D in egg yolks, fortified dairy, and sunlight, while calcium-rich foods include leafy greens, almonds, and low-fat dairy products. 

4. Polyphenols 

Found in green tea, berries, and olive oil, polyphenols are rich in antioxidants that work to help dial down inflammation. 

5. Protein 

Adequate protein intake supports muscle strength around joints, which eases cartilage pressure. Good protein sources include fish, poultry, beans, tofu, and plain Greek yogurt.

Limit pro-inflammatory foods 

At the same time, it’s important to limit pro-inflammatory foods like processed snacks, soda, and alcoholic beverages. In addition to worsening inflammation, these dietary choices can also contribute to weight gain — and carrying extra pounds puts extra stress on the joints. 

Maintain a healthy weight 

Excess weight contributes to joint pain flares and is a risk factor for developing knee and hip osteoarthritis (OA). Losing just 5-10% of your weight can make a difference and ease joint pain. Daily exercise supports better weight control, as does eating nutrient-dense meals with lean protein and heart-healthy, plant-based unsaturated fats. 

Many people find the Mediterranean diet to be a good choice for joint health because it emphasizes foods like fish, vegetables, fruits, whole grains, nuts, and olive oil. Indeed, research suggests that this diet may contribute to lower inflammation and improved mobility in individuals with arthritis. 

Healthier, more functional joints

Diet alone can’t prevent arthritis or cure joint pain, but in combination with our trained pain management specialists at Spine & Pain Center of San Antonio, we can help you find the right therapeutic approach to improve mobility and reduce your joint pain. Schedule a visit at your nearest office in San Antonio or Live Oak, Texas, today.