The Best Nutrition for Joint Health
Jul 07, 2021
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The media often claims that some supplements can fix your arthritis pain, but is this really true? Supplements are designed as add-ons to an already solid food-based foundation. This brings up the question, Which foods support joint health? Lets take inventory of nutrition choices that support joint health.
What is a joint, and why does it matter?
Joints indicate points at which bones come together. Many of these common joints, like your hip, knee, ankle, shoulder, elbow, and wrist, are also lined with cartilage. When these joints accumulate wear and tear over time, the cartilage breaks down, which can lead to osteoarthritis. When osteoarthritis is present, joints do not move optimally; they may become inflamed and painful.
Given that joints are made of bone and cartilage, we can look at foods that support bone health, foods that support cartilage health, and foods that are parts of anti-inflammatory nutrition as part of our healthy lifestyle.
Foods for bone health
We are likely familiar with phrases like, drink your milk for strong bones. Milk contains calcium and is often fortified with vitamin D. Calcium and vitamin D contribute to bone health. What if you dont consume milk? While there are many fortified products like cereals, juices, flax milk, and soy milk, there are many calcium-rich foods that contribute to overall health too. Such foods include dark leafy greens (like kale, bok choy, and turnip greens), figs and prunes, salmon, almond butter, and tofu.
Foods for cartilage health
At this time, research does not indicate that dietary changes can re-grown cartilage. However, some research suggests that anti-inflammatory diets like the Mediterranean diet,3and supplementation with collagen hydrolysate can have a protective effect on cartilage.2Key components of the Mediterranean diet include fruits, vegetables, nuts, seeds, plant-based whole grains, fish, dairy, eggs, and olive oil.3
Foods that are parts of anti-inflammatory diets
While the Mediterranean diet is often noted to have anti-inflammatory effects,3sticking to a diet tends to be difficult. Instead of dieting, it may be easier to consider including health-promoting foods in your weekly meal choices. The most common anti-inflammatory foods are fish.1,3Specifically, salmon, tuna, sardines, and mackerel. Their anti-inflammatory properties come from being high in Omega-3 fats.1The Arthritis Foundation recommends eating two to four 3-6 oz servings per week to contribute to joint health.1If fish are not part of your regular meal plan, other foods that contain Omega-3 fats include flaxseed, chia seed, walnuts, and soybeans.
Summary
Selecting foods to promote bone and cartilage health, while decreasing inflammation can contribute to your joint health. Start by incorporating some of the ideas above, and tailor to fit your needs over time.
Note: Information in this article is for general wellness purposes. It is not intended to diagnose, prevent, or treat any condition. Individual nutrition needs may vary based off a number of factors including medications, medical conditions, and genetics. Please discuss unique nutrition needs with your doctor.
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