Superfoods for Healthier Joints

From young to old, joint pain is a common concern. Whether you're an athlete or working a desk job, it can cause frustration and impact your daily life.

This guide helps you understand the causes of joint pain and offers practical strategies for managing it through your diet. With the advice of Melbourne Orthopaedic Surgeon, Dr Siva Chandrasekaran, we’ll explore common food-based culprits and reveal the superfoods that may reduce its likelihood and persistence

Why you might have joint pain

Many of us experience occasional joint pain. This discomfort can range from a dull ache after a long day to temporary stiffness after exercise. While there's no single cause, several factors can contribute to it, such as:

Everyday habits

Daily activities can sometimes be an unsuspecting source of joint pain. Let's explore how common habits can contribute to discomfort and stiffness:

Prolonged sitting: Sitting for extended periods can tighten muscles and strain the joints in your hips, knees and back, leading to temporary aches and stiffness.
Repetitive movements: Activities that involve repetitive motions, like typing, gardening or certain sports, can overuse certain joints, leading to aches.
Improper technique: Exercising with incorrect form can put extra stress on your joints, causing pain in your shoulders, elbows, knees and ankles.
Poor eating & drinking: Relying on processed foods and sugary or alcoholic drinks can deprive your body of essential nutrients like vitamin D and omega-3, which are essential for joint health.

Medical conditions

Most joint pain is temporary and related to daily habits, but there might be some underlying

medical conditions that cause it. Here are four to be aware of:

Arthritis: This is a general term for inflammation or degeneration of a joint.
Osteoarthritis, the most common type, is caused by wear and tear on the cartilage. Dr Chandrasekaran explains that: “there are some key risk factors [to non-inflammatory arthritis] including our genetics, body weight and joint strain.”

Auto-immune arthritis is a disease that attacks the joints. “[This condition is] very complex and the result of our immune system malfunctioning, causing our body to attack itself,” he added.

Both can cause joint pain, stiffness and swelling.
Gout: This is a sudden and severe form of arthritis caused by a buildup of uric acid crystals in the joints, most often affecting the big toe. It can cause intense pain, redness and swelling.
Fibromyalgia: This chronic condition causes widespread pain and tenderness in the muscles, joints and other areas of the body. People with fibromyalgia may also experience fatigue, sleep problems and memory issues.
Lupus: This is an autoimmune disease that can affect various parts of the body, including the joints. It can cause pain, swelling and stiffness.

8 Superfoods for healthy joints

While there's no magic cure for joint pain, incorporating certain foods into a low-inflammatory diet can help manage discomfort and support overall joint health. These superfoods offer a range of beneficial nutrients that can play a role in reducing inflammation in your body. Here are eight foods for joint health to consider:

1. Fatty fish

Dr Chandrasekaran, has highlighted the importance of omega-3s for joint health. “This healthy fat is found in foods such as fish… and in dietary supplements such as fish oil,” he says. “Omega-3 fatty acids reduce inflammation and stiffness. Studies show that those who ate omega-3 rich foods or took a fish oil supplement had a reduction in joint pain”.

If you’re looking to eat more fatty fish, aim for at least two servings per week. Make baked salmon with vegetables or incorporate fatty fish into sandwiches or sushi.

2. Leafy greens

Don't underestimate the power of dark leafy greens. Kale, spinach and silverbeet are all rich in vitamins, minerals and antioxidants. These nutrients can help reduce inflammation and fight free radical damage that can cause joint discomfort. Aim for several servings of leafy greens each week. There are plenty of delicious recipes to try, like kale salads, sauteed kale with garlic and olive oil, or spinach in omelettes, smoothies or stir-fries.

3. Berries

These delicious fruits are bursting with antioxidants that help fight inflammation and protect your joints from damage. Strawberries, blueberries, raspberries and blackberries are all excellent choices. Enjoy them fresh as a snack, add them to yoghurt for breakfast or incorporate frozen berries into muffins or smoothies for a satisfying treat.

4. Turmeric

This golden spice is well-known in the world of joint health. Curcumin, the active compound in turmeric, has anti-inflammatory properties that may help reduce joint pain and stiffness.

While research is ongoing, incorporating turmeric into your diet is safe and easy. Enjoy turmeric in curries and soups, or add a teaspoon to your scrambled eggs.

5. Nuts and seeds

Walnuts, almonds, flaxseeds and chia seeds are all nutritional powerhouses. They are rich in omega-3 fatty acids, protein and fibre, which play a vital role in bone health, reducing

inflammation and, ultimately, joint pain. Enjoy a handful of nuts and seeds as a snack, or sprinkle them on salads and yoghurt. Add flaxseeds to smoothies and chia seeds to overnight oats.

6. Fruits high in vitamin C

Vitamin C is an important nutrient for collagen production, which is a key component of healthy joints. Citrus, like oranges, grapefruits and lemons, is an excellent source of vitamin C. Incorporate them into your diet by eating them fresh, drinking juice or adding a squeeze of lemon to your water.

7. Olive oil

Extra virgin olive oil is a cornerstone of a healthy diet and a champion for joint health. This oil is a rich source of monounsaturated fats, which have anti-inflammatory properties. It can also help improve bone health, which leads to joints that can better withstand stress. Use olive oil for cooking, salad dressings and marinades.

8. Beans and legumes

Beans, lentils, chickpeas and other legumes are packed with protein, fibre and essential minerals like folate and magnesium. These nutrients can help reduce inflammation, support bone health and promote overall wellbeing, all of which contribute to healthy joints. Enjoy beans and legumes in soups, tacos, salads or as a meat-free main course.

Inflammatory foods to avoid

Unfortunately, not everything we’d like to eat is good for our joints. Here are some foods to keep off your table to reduce inflammation:

Processed food

“For healthy joints, avoiding processed and fatty fast foods is essential,” Dr Chandrasekaran says. Cut down on processed snacks, fatty meats and fried foods containing saturated and trans fats.

Added sugar

Dr Chandrasekaran also recommends you “avoid sugary foods as much as possible since sugar significantly contributes to inflammation”. This means sugary drinks and processed snacks like lollies and chocolate.

Refined carbs

White bread, pastries and sugary cereals cause blood sugar spikes that create inflammation.

Gluten (for some)

For some, gluten consumption can trigger inflammation and worsen joint pain. If you suspect you have a gluten sensitivity or allergy, discuss testing with your doctor.

Adopt a low-inflammatory diet for joint health

Simple dietary changes can reduce joint pain and make it easier to go about your day, get ready for some travels or stay active. If you're having persistent joint pain that disrupts your life, you may need a personalised treatment plan. St Vincent's orthopaedic services can help you manage your joint pain and get you back to what’s important.