Generalized and occasional joint aches and pains may start as early in out twenties and progress throughout life. Joint changes can be related to repetitive trauma to a joint through sports, daily activities, or even hormonal changes. Once more significant causes of joint aches and pains are found to not be present, attention to nutrition and lifestyle can be beneficial to help with overall joint health.
- Anti-inflammatory foods a Mediterranean style diet is recommended
- Cloves contain eugenol and are anti-inflammatory and also contain anti-oxidants, you can supplement with ½ to 1 teaspoon per day
- Omega 3 fatty acids through coldwater fish such as salmon and tuna, cook with omega 3’s not omega 6 oils (substitute canola oil for corn oil)
- Low allergenic foods and avoid milk, eggs, grains, nuts, codfish, and pork; wheat, oranges, oats, rye, beef and coffee may also affect some as these foods can lead to arachidonic acid production which is associated with inflammation
- Eat foods rich in vitamin C such as strawberries or melon, broccoli, or sweet peppers.
- Ginger tea which is an anti-inflammatory
- Green tea has polyphenol antioxidants were anti-inflammatory and can potentially help reduce cartilage damage
- Add turmeric which is converted to curcumin and is an anti-inflammatory
- Concentrate on a high protein diet
- Consume foods high in anthocyanins which help to control the effects of inflammation. Choose bright foods in the blue and purple group such as blueberries, grapes cranberries, raspberries, eggplant and red cabbage
Supplements for Joints
- Ginger Extract has anti-inflammatory effects
- Fish Oil (Omega 3 Fatty Acids EPA and DHA) block inflammatory cytokines and prostaglandins, and are converted by the body into powerful anti-inflammatory chemicals called resolvins. Dosage 2000mg.
- Vitamin E 1500 IU may reduce stiffness
- Glucosamine and Chondroitin may help with pain and slow degeneration of cartilage dosage 1500mg to 2000mg
- Vitamin C helps to produce collagen and helps to clear free radicals in the body
- Turmeric Curcumin is the chemical in turmeric that can reduce joint pain and swelling by blocking inflammatory cytokines and enzymes.
- SAM-e (S-adenosylmethionine) it functions as an analgesic and has anti-inflammatory properties, it may also stimulate cartilage growth. Studies have shown that it can help with arthritis pain
- Boswellia Serrate (Indian frankincense) has anti-inflammatory and analgesic (pain-relieving) properties. It also may help prevent cartilage loss and inhibit the autoimmune process.
- Capsaicin (Capsicum frutescens) reduces substance P, a pain transmitter. I
- Avocado-soybean Unsaponifiables (ASU) blocks pro-inflammatory chemicals, prevents deterioration of synovial cells, which line joints, and may help regenerate normal connective tissue.
- Cat’s Claw (Uncaria tomentosa) is an anti-inflammatory that inhibits tumor necrosis factor (TNF), also contains compounds that may benefit the immune system.
- Flavonoids Grape seed extract 500-1000mg
- Boswellia Anti-inflammatory, antI-arthritic, Dosage: 200mg
- Bromelian Bioactive ingredient in pineapple, anti-inflammatory, relief for pain, numbness, tingling, aching, digestive aid, Dosage/Source: 400 – 1500mg with 400IU of Vitamin E
- Resveratrol Antioxidant, anti-inflammatory, improves heart health, Dosage: 250mg
- MSM Delivers sulfur to the body, maintain structure of connective tissue, improves joint health, Dosage: 1000-2000mg with Vitamin C, 1000mg
- Vitamin D3*** Maintenance of organ systems, regulate calcium and phosphorus, anti-inflammatory, pain relief, Dosage: 2000-400IU
- Collagen may help to decrease inflammation in joints
- Capsaicin cream reduces substance P, which transmits pain signals to the brain
- Chamomile tea poultice can be applied over aching joints
- Keep moving as your joints allow with restorative exercise 5 times per week