Eat This, Not That: Joint Health Edition

What you eat fuels your body. You are literally built from what you eat — and your joints are no exception. Each component of your joint uses the nutrients in your food to repair, support, and nourish itself. 

Sometimes, though, poor dietary choices can exacerbate joint issues (like arthritis) and unwittingly contribute to joint inflammation.

That’s why our board-certified orthopedic surgeons here at Orthopedic Specialists of Oakland County often include dietary modifications as part of a holistic and comprehensive treatment plan for joint issues.

Read on to uncover the Eat This, Not That joint edition!

Eat this: foods with omega-3 fatty acids

Swap out unhealthy fats for omega-3-rich foods like cold-water fatty fish (salmon, mackerel, and sardines). If you’re not a fan of fish, you can find omega-3 fatty acids in supplement form or walnuts, chia seeds, and avocados.

Why it matters: These fats help reduce inflammation in your joints, alleviate pain, and help reduce stiffness. Incorporating omega-3s into your diet can enhance joint flexibility and may even slow down joint degeneration.

Not that: processed foods with unhealthy fats

Not all fats are created equally. Unhealthy fats tend to be solid at room temperature. Steer clear of processed foods loaded with trans fats and limit foods with saturated fat.  If you still crave comfort foods, try home-baked foods with healthier oils 一 or swap the oil altogether for applesauce 一 instead of prepackaged goods.

Why it matters: These fats not only increase inflammation in the body but also contribute to weight gain, which adds extra stress to your joints. For example, just an extra 10 pounds adds up to 50 pounds of stress on your knee joints.

Eat this: colorful fruits and vegetables

Fill your plate with a rainbow of fruits and vegetables rich in antioxidants and anti-inflammatory properties. Berries, cherries, spinach, and kale are excellent choices. 

Why it matters: These foods not only provide essential nutrients but also help combat oxidative stress and inflammation.

Not that: sugary treats

Cut down on sugary snacks and beverages that can exacerbate inflammation in your joints, especially if you have rheumatoid arthritis. It’s not just desserts; cut back on sugary drinks like sodas, sweet tea, and blended coffee drinks. 

Why it matters: Excessive sugar consumption triggers the release of inflammatory molecules in your body, which can lead to worsening joint pain.

Eat this: lean protein

Incorporate lean proteins like chicken, turkey, tofu, and legumes into your meals. These protein sources aid in muscle repair and support joint function. 

Why: Building strong muscles around your joints can help stabilize them and reduce the risk of injury or strain.

Not that: highly processed meat

Limit your intake of red meat and processed meats like bacon and sausage. Reduce (or avoid) cured deli meats, sausage, pepperoni, hot dogs, and other types of red meat.

Why: These meats contain compounds that promote inflammation in the body, which can potentially aggravate joint pain.

Eat this: whole grains

Choose 100% whole grains like brown rice, quinoa, and oats over refined grains. Whole grains are rich in fiber and nutrients that support overall health, including joint health, help regulate blood sugar levels, and may reduce body-wide inflammation.

The Arthritis Foundation recommends several grains, including amaranth, buckwheat, brown rice, rye, and bulgur. Choose organic grains when possible. 

Not that: refined grains

Avoid refined carbohydrates like white bread, pasta, and sugary cereals. Just like other refined foods, refined grains cause spikes in blood sugar levels and promote inflammation.

Get help for joint pain

Your dietary choices play a significant role in your joint health, but they’re just part of the equation. Other ways to support your joints include:

• Maintaining a healthy weight
• Exercising regularly
• Cross-training to prevent overuse injuries

Even with these strategies, you may still encounter joint pain, and that’s where we come into the picture. There are over 100 different types of arthritis, and our team can help you find the relief you need. 

Depending on the type of arthritis you have, which joint is affected, and the severity of your symptoms, you may benefit from:

• Medication
• Physical therapy
• Custom orthotics
• Splints or braces
• Injections, such as corticosteroid or viscosupplementation injections
• Surgery to repair or replace your joint

Regardless of what type of treatment you need, your diet is still important 一 if not more important! For example, if you undergo surgery to repair or replace your joint, eating nourishing foods (especially rich in lean protein) can help give your body what it needs as you heal. Fiber-rich foods can also help you avoid constipation from the anesthesia. 

Questions? You can reach us at 248-335-2977. Prefer to book online? Use our online form to book an appointment at our Bloomfield Hills or Clarkston, Michigan, office.