Eating away joint pain – these foods can help
Joint pain is often limiting in everyday life and affects hundreds of thousands of people worldwide . It is estimated that 30 million people in America alone are affected by arthritis and more than half a million people in Germany . (1, 2 ) But how does such a disease arise and can a targeted diet prevent or improve pain in a natural way ?
Table of contents
- What is joint pain?
- What causes joint pain?
- Nutrition for joint pain
- Garlic and ginger
- Walnuts - Omega-3 fatty acids against joint pain?
- Strawberries
- Gluten-free diet
- Conclusion
- Sources
What is joint pain?
Joint pain: almost everyone has it at some point in their life. It is estimated that almost half of all adults suffer from joint pain. The knees often hurt, but the elbows, shoulders and hips are also frequently affected parts of the body.
Joint pain can arise due to various causes.
What causes joint pain?
When it comes to joint pain, you have to differentiate between different causes. Osteoarthritis, a degenerative joint disease also known as joint wear, is caused by various factors, such as increased strain on the joints, which can be caused by excess weight or sport and sports injuries. But misalignment of the joints and bone diseases such as osteoporosis can also promote osteoarthritis. All joints can be affected by arthritic changes. In Germany, people often go to the doctor because of knee problems and pain. Knee osteoarthritis is therefore one of the most common forms of osteoarthritis.
Arthritis (rheumatoid arthritis) is the term used when inflammation of the joint occurs. Fingers and hands are often affected. The exact causes can be autoimmune diseases, metabolic diseases, infections and joint wear. Arthritis is treated with medication and physiotherapy.
Other causes of joint disease can be bursitis, gout, bacterial joint inflammation and joint bleeding due to coagulation disorders. Joints are particularly painful during an acute attack of gout. An important note: If you have severe joint pain, you should definitely see a doctor. The exact cause of the joint disease should be clarified with a specialist. It does not always have to be osteoarthritis, rheumatism or gout. A medical examination and diagnosis will provide clarity here. Joint pain can usually be treated well. But what role does diet play in joint pain? Can certain foods reduce joint pain?
Nutrition and joint inflammation
Joint inflammation is painful and can also be influenced by our diet. The example of gout shows that even small amounts of so-called purines can lead to painful gout attacks. Avoiding foods rich in purines and eating foods low in purines can help to alleviate the symptoms in this case. But what influence does food have on joint pain and how can diet help?
Tuber power – useful for joint pain?
Garlic has been used as a traditional remedy for thousands of years. Garlic has not only been used in medicine for gastrointestinal diseases, colds or infections. Garlic is also said to help with joint pain. Studies show that certain ingredients in garlic can reduce inflammatory markers that are associated with arthritis. (5) Experiments were conducted to investigate the influence of the secondary plant substance thiacremonone. This inhibits NF-kappaB, a group of molecules whose activation is important for the development of inflammation. Garlic in the diet could therefore possibly have a positive effect on arthritis by inhibiting inflammation.
Ginger may also help relieve the symptoms of arthritis. A 2001 study of 261 patients suffering from arthritis in the knee examined the effect of ginger on joint pain. The subjects were given a ginger extract. After 6 weeks, 63% of the subjects noticed an improvement in knee pain. (3) Consumption of ginger could therefore possibly help with arthritis. Further randomized and placebo-controlled studies are needed to further confirm the effect. Just like garlic, ginger is therefore a potentially useful medicinal plant in the treatment of knee pain.
Walnuts - Omega-3 fatty acids against joint pain?
Walnuts are rich in nutrients and contain anti-inflammatory ingredients that could help with joint pain. A team of researchers from the Harvard School of Public Health conducted a meta-analysis of 13 studies and showed that eating walnuts was associated with reduced inflammatory markers. (4) In addition, eating walnuts reduced total and LDL cholesterol. Walnuts are high in omega-3 fatty acids. These have been scientifically proven to help with joint inflammation. (7)
Strawberries – power fruit due to plant profile?
Strawberries naturally contain many antioxidants. These include secondary plant substances such as flavonoids and polyphenols. They are also rich in vitamins and minerals. A study examined the connection between the consumption of strawberries and inflammatory markers in the blood of 38,176 women. It found that women who ate 2 portions of strawberries a day had a 14% lower risk of increased inflammatory markers. The C-reactive protein was measured, which increases when there is inflammation in the body. (8) However, it is not clear to what extent strawberries directly help with joint inflammation. Further studies are needed to examine the consumption of strawberries in more detail in connection with joint inflammation.
Gluten – does avoiding it help with arthritis?
Current research shows that our diet and the interaction with our gut flora can influence certain autoimmune diseases such as rheumatoid arthritis. Gluten is a glycoprotein with pro-inflammatory properties. Observational studies and anecdotal case studies have found a link between gluten and autoimmune diseases such as rheumatoid arthritis. A recent study from 2021 examined the connection between a gluten-free diet and the symptoms of rheumatoid arthritis. The authors concluded that a gluten-free diet may be able to improve the symptoms of rheumatoid arthritis. This is also the case in patients who are resistant to conventional standard therapy. The study provides further food for thought on the connection between diet and joint pain. The extent to which gluten plays a significant role here still needs to be clarified in further studies. (6)
What helps with joint pain?
- Stay physically active and exercise gently , e.g. with yoga, swimming, hiking, cycling
- Reduce excess weight and aim for a normal weight: This means less weight is placed on the
- Optimize nutrition, integrate pain-relieving foods, eat gluten-free if possible
Conclusion
Joint pain affects many people in Germany. Everyday life is often restricted and painful, even with small movements. Studies indicate that even small changes in diet can lead to big differences in joint pain. Promising foods and food components are mainly anti-inflammatory plant substances. Garlic and ginger in particular have been shown to have a positive effect on joint pain. Strawberries may also contain anti-inflammatory ingredients that could possibly be helpful. However, this has not been conclusively clarified in relation to joint pain. Walnuts, which are rich in omega-3 fatty acids, could also help. Studies have also shown that omega-3 fatty acids have a positive effect on joint pain.
