Reduce intake of inflammatory foods like gluten, grains, trans-fats and alcohol. Increase intake of anti-inflammatory foods like garlic, mustard, parsley, blueberries and lemon. Indulge in light weight training, Pilates and yoga. Consume vegetables of different color or vitamin supplements and rule out the possibility of allergens being the cause of pain.
I’ve struggled with joint pain and inflammation myself. I had a knee issue for several years which, on occasion, flairs up but with very mild discomfort. But, when it was at it’s worst, it limited my ability to go on hikes with my sweetie and the pain would keep me up all night. Frustrating right? Do you have the same issues as I did? If so, here are some easy and effective home remedies for joint pain and inflammation.
5 Natural Remedies To Reduce Joint Pain And Inflammation
Rule out Allergies
When I started studying nutrition, I was in awe at the impact food allergies can have on those little aches and pains that we often pass off as nothing. I believe the first step in dealing with acute and chronic pain is to rule out allergens as you may likely nip the issue in the bud by doing a very simple allergen test.
Like with any health plan that you may be pursuing, it’s always best to consult your doctor. Many of the foods included in this post may contradict with some medications. So, when you go in for a allergen test, be sure to have a discussion with your health practitioner.
Reduce Inflammatory Foods
Now, if going the route of an allergen test is not something you want to do, you may still want to experiment with foods that are known to be inflammatory. Here are the main culprits: Sugar, Dairy, Gluten, Grains, Trans Fats, Artificial Sweeteners, Starches (in excess) and Alcohol.
Need some help with coming up with a plan and recipes? Look no further than Nutritionist Julie Daniluk’s book Meals that Heal Inflammation that will help you come up with a plan to achieve results.
Increase Anti-Inflammatory Foods
Foods (like nuts) and fish (like salmon) are loaded with Omega-3s, that will help fight inflammation. Other great sources of anti-inflammatory foods include blueberries, kelp, horseradish, mustard, garlic, onions, watercress, parsley, celery, pickles, lemon and rose-hip tea. And, don’t forget to add more vibrant vegetables into your diet as they are loaded with micronutrients (vitamins and minerals) and antioxidant properties that are essential for building and repairing tissues.
Herbs such as turmeric and ginger are known to be natural pain remedies, so when you’re cooking, be sure to add one or both of these ingredients to your meals. I especially love these two ingredients in smoothies.
It’s a known fact that a lot of joint pain can be a result of stagnation in the muscles and joints. Now, starting to run a 10km is not what I would suggest. In fact, I’m suggesting light weight training, low impact walking, pilates or yoga. These all really help to get your joints in motion and reduce stiffness and pain. Light weight training can also strength the muscles surrounding your affected joint, providing them more support.
Normally, I would list off a selection of supplements to help you reduce symptoms of pain and begin the healing process. At the same time, if you are taking medications, there can be certain contradictions that may impede on the effectiveness of the medications. So, again, I encourage you to consult with your medical practitioner.
I would certainly recommend that you start with a high-quality multi-vitamin or mineral supplement especially if your dietary choices haven’t been the best. Now, this doesn’t imply that you should take supplements and then continue to make poor food choices. I don’t personally take a multi-vitamin anymore as I always create a plate that is 75% vibrant, fresh vegetables that provide what I need.
As with any protocol for improving health, you also need to look at your diet and lifestyle to make significant, long term changes. Consider the steps above as great starting points.