You must have heard time and time again about the wonders healthy eating and exercise can do for your overall health, but did you know they can also help with joint pain? Substantial scientific evidence has established the remarkable benefits of the right nutrition and exercise for joint problems, specifically pain, swelling, and stiffness. While they may not necessarily reverse the underlying condition, making healthy food choices and engaging in regular physical activity can go a long way toward managing the symptoms and preventing flare-ups.
Let’s delve into the beneficial effects of nutrition and exercise on joint pain.
What to Eat for Joint Pain Relief
If you’re living with arthritis, the most common culprit in joint pain, what you eat can have a significant impact on your symptoms. Limit your consumption of red meat, heavily processed foods, sugary and fried foods, alcohol, and MSG-loaded foods, refined carbohydrates, gluten, and purines. Instead, start incorporating the following into your meal plan:
- Mediterranean diet– Research shows that eating a Mediterranean diet, which includes healthy fats (nuts and olive oil), fruits and vegetables, whole grains and some fish, yogurt and red wine, can reduce inflammation in people living with wear-and-tear arthritis (osteoarthritis), and those with excess weight problems. Obesity is a strong risk factor for chronic systemic inflammation, and the diet has been linked to also help facilitate weight loss.
- Nuts and seeds– You can also get omega-3s from certain nuts and seeds, such as chia and flax seeds; and almonds and walnuts. A small portion of these every day can help reduce joint inflammation.
- Fruits, vegetables, tea, and herbs- The following are examples of fruits, vegetables, tea, and herbs that are beneficial for joint pain.
- Apples, berries, and pomegranates
- Cruciferous vegetables (e.g., cabbage, broccoli, and cauliflower)
- Aloe vera, thyme, and turmeric
- Green tea (organic)
How Your Joints Benefit from Exercise
When joint pain and stiffness are already bogging you down, the thought of even walking around, let alone swimming or jogging, can seem rather counterintuitive or overwhelming, but you actually need to engage in regular physical activity to effectively manage your symptoms. Limiting your movements will only compound your problem and set off a cascade of other issues.
Pain medications and other self-care measures can offer relief, but they are merely a band-aid solution. By contrast, the right combination of exercises—such as yoga, stretching, and low-impact aerobic exercises—can make your joints limber and consequently help tame your ankle, hip, knee, or shoulder pain. When done regularly, these can help you ultimately postpone or eliminate the need for surgery. You may eventually notice that the limitations you’ve put up with all along have started to ease, and the activities that you have removed from your daily routine by necessity have already become possible.
Joint Pain Treatment in Pembroke Pines and Lauderdale Lakes, FL
If you need expert care in addition to diet and exercise to successfully manage your joint pain, visit us at Total Orthopaedic Care. Our board-certified orthopedic doctors combine their expertise with advanced technology to deliver innovative and highly effective solutions for the entire range of musculoskeletal problems, including those that cause joint pain. On top of that, we delight in providing our patients with useful information to empower them to take an active role in their health.
To see one of our orthopedic doctors, give our friendly staff a call at (954) 735-3533. You may also fill out this convenient and secure form to request an appointment.
