Maintaining mobility

How to eat your way to better joint health

Whether it's the pain of arthritis or the persistent ache of overuse, joint problems affect the health and wellbeing of many people on a day-to-day basis. Research suggests that what we eat plays an important role in mitigating joint pain and inflammation. From adopting an anti-inflammatory diet to avoiding ultra-processed foods, there are several ways that dietary choices can help in the battle to alleviate joint pain.

Cut out ultra-processed foods

"In general, diets high in ultra-processed foods such as fried foods, pastries and sweets, and animal foods such as processed and red meat increase the level of inflammation in the body," says Rohini Bajekal, a nutritionist and board-certified lifestyle medicine professional at Plant Based Health Professionals (plantbasedhealthprofessionals.com). "A wholefood plant-based diet rich in anti-inflammatory foods such as whole grains, legumes, fruit, vegetables, nuts and seeds, herbs and spices has been shown to have the most benefit in prevention as well as management of symptoms. It is important to supplement with B12 on a plant-based diet and consider vitamin D supplementation too, particularly if you do not get much sun exposure."

Adopt an anti-inflammatory diet

"A small study looking at the impact of diet showed a significant improvement in self-reported pain and functioning in people with osteoarthritis," says Rohini Bajekal. "One mechanism for this may be the anti-inflammatory properties of the micronutrients present in plant foods, as inflammation is the root cause of the pain in arthritis. Healthy plant-based diets are typically low in fat and higher in fibre, which can decrease pain, swelling and inflammation. Plant-based diets are also associated with a healthy body weight and we know that joint pain is strongly associated with body weight."

Add spices to your food

"Spices are particularly rich in antioxidants, especially turmeric (curcumin), which some studies have suggested may lower arthritis pain," says Rohini Bajekal. "Pair it with black pepper (which contains the compound piperine) to improve absorption. It tastes delicious in lentil dals, stews, soups and even in soya milk lattes."

Try some tart cherry juice

Many people take NSAIDs (non-steroidal anti-inflammatory drugs) to combat joint pain, but research published in the Journal of Food Studies shows that tart cherry juice could be a good natural alternative. The randomised, double blind, placebo-controlled trial involved 20 female participants with inflammatory osteoarthritis (OA). The women either drank 10.5 oz bottles of tart cherry juice from Montmorency cherries or a placebo cherry drink twice daily for 21 consecutive days. Their pain levels were assessed and blood samples were collected before and after the study to analyse certain biomarkers of inflammation. The results showed that the women who drank the tart cherry juice showed a statistically significant reduction in the serum biomarker C-Reactive Protein (CRP).

The study concluded that: "As a new approach to the treatment and management of inflammatory OA, tart cherry juice may provide beneficial anti-inflammatory activity helping OA patients manage their disease with less adverse effects than traditional arthritis medications."

Supplement your diet

"Collagen is a structural protein found throughout the body and is the foundation for our connective tissues, including tendons, ligaments, and cartilage, and bones," says Will Jordan, nutrition advisor at Viridian Nutrition (viridian-nutrition.com). "Collagen has anti-inflammatory properties and the capability to support muscles surrounding the joints."

Will adds: "Around the age of 30, our natural ability to produce collagen begins to decline which can lead to weakened joints, and an increased risk of injury. It is recommended to start collagen supplementation, or plant-based collagen, around this time. It may also be beneficial to supplement collagen following a soft tissue injury, such as a sprain, alongside rehabilitation exercises as there is clinical evidence to suggest this helps improve recovery and protect against re-injury in the future."

Consider plant-based collagen

"A plant-based collagen builder includes the essential amino acids that help our body to make up collagen," says Will Jordan. "They can be produced through the fermentation of non-GMO corn. This means that a collagen builder can be made to mimic the amino acid profile of human type 1 collagen, the most common form in the body.

Animal-sourced collagen has a different amino acid profile to human collagen in that and when we need to break it down into the amino acids in our body to enable us to when we digest it. In contrast, a plant-based collagen builder contains amino acids in the precise ratio found in type 1 human collagen, all ready to be absorbed. Plant-based alternatives can offer a more ethical source of ingredients. Opt for GMO-free collagen builder with vitamin C and a scientifically studied beneficial bacteria for added support."

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