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14 Best foods to help with your recovery, daily aches and pains while helping you feel better.

Nutrition December 7, 2021

Springtown Arthritis Pain Sufferers…Do you wake up with stiff joints? 

Do you moan and groan as you begin the day due to joint or muscle pain? 

Have you been diagnosed with some form of arthritis (osteo – most common) rheumatoid) or have a family history? 

If you answered yes to any of the above questions then you are not alone. 

Many of my patients complain of these similar issues on a daily basis. Their doctor has told them they have arthritis (inflammation) and there is nothing they can do. 

Most resort to doing nothing or taking harmful NSAIDs (non-steroidal anti-inflammatories) for prolonged periods of time thus creating severe stomach and kidney issues. 

The aching joints and arthritis pain can be felt with changes in the weather (barometric pressure changes), time of day and especially with activity. 

Most resign to a life of stiff aching joints, limited activities with friends and family not to mention a slow progression from a fun loving, happy go lucky person to a “mean old grouch”. 

Other things I hear which sound like a death sentence are I will have to get injections for the rest of my life, or I will have to get a knee or hip replacement soon. 

What they really want is arthritis relief. 

Since I hear comments like this on a daily basis I thought I would look into some healthy, natural ways to help with dull, stiff achy joint pain by reducing inflammation in the body.  

First what arthritis is…“Arthritis” literally means, “joint inflammation.”

And when you have pain it is a sign that something is wrong. It is a sign that you have some type of tissue damage which can lead to a stiff joint feeling. 

Now there are hundreds of different types of “arthritis” and causes but for the sake of clarity I am focusing this on “joint arthritis” which is typically called osteoarthritis. 

This is inflammation which results in aching joints. 

There is a natural wearing down of our tissue as we age. Some progress faster than others based on activity, occupation, genetics and environmental factors (including nutrition). 

Now unless you have read something I haven’t, we can’t change our genetics (we can choose our friends but not our parents, haha), most have an occupation they love or have been doing for years so that won’t change even if it is wearing us down.  

What happens if you do nothing to take care of your health? 

A wise man has thousands of wishes, a sick man only one

When I hear patients say that they can’t do anything about it I am hearing someone who is giving up control and is willing to let the winds of change blow them around. 

This often leads to greater frustration, guilt and depression. Instead of living a long healthy productive life they shrink into despair, and severe limitations. They withdraw from friends and family, their outlook on life and retirement changes. Instead of a fun filled life and traveling the world they retire and sit in their recliner, all because they have given up control.

Now you may decide to use a cane or walker, creams, braces, pills or injections to get around but in the back of your mind you know this is only a temporary fix. These “band aids” are not addressing the true problem. 

The thought of surgery comes to mind and the surgeon promises you will be good as new in 8 weeks after a knee replacement. That is never the case so more depression and anxiety set in. 

If you live in Springtown and have arthritis pain then this is for you. 

So what can you do? 

I have said in a prior post that food is fuel plain and simple, but what type of food you consume has a major effect on your health. In other words it is medicine!

Today I will cover 14 foods you should incorporate into your diet to help reduce your overall inflammation and get those joints moving like a kindergartner on the playground and give you the arthritis relief you so desperately want. 

Anti-inflammatory foods 

  1. Berries – there are many to choose from so pick the ones you like. I prefer strawberries and blueberries over raspberries or blackberries but they all contain a compound called anthocyanins which can help reduce inflammation, boost immunity and reduce risk of heart disease. 
  2. Fatty fish–I will admit my memories of eating fish as a kid was either fish sticks at home or fried fish on the LouAnn Platter at Luby’s after church, along with mashed potatoes, gravy and fried okra. Can I get an amen? 

This is not what I am talking about when it comes to anti-inflammatory. You should shoot to consume fatty fish like salmon, sardines or herring 2-3 times a week. 

Fatty fish is high in omega-3 fatty acids which can help to reduce inflammation often found in joint issues but also in metabolic syndrome, diabetes, heart and kidney disease. 

  1. Broccoli–is a cruciferous vegetable along with cauliflower, kale and brussel sprouts. Broccoli is high in a compound called sulforaphane which is an antioxidant and has powerful anti-inflammatory effects. 
  2. Avocados–I love a good guacamole, with fresh jalapenos, tomatoes and garlic. It just so happens that avocados are a good source of monounsaturated fats (the good kind) along with potassium, magnesium and fiber. 

Avocados help to reduce inflammation and may reduce your cancer risk. 

  1. Green tea–Tea at 3 is what we say in the clinic. Something about a good hot cup of green tea around 3 o’clock to help finish out the day. 

It is high in epigallocatechin-3-gallate (EGCG), which has been shown to reduce inflammation and safeguard your cells from damage. This is one of the best beverages you can drink on a daily basis. 

  1. Peppers–pick your heat level and enjoy. From bell peppers to hotter varieties like habanero or ghost they all contain quercetin and other acid compounds that help fight inflammation in the body. 
  2. Mushrooms–working at several restaurants while working my way through college I was never a fan of mushrooms until I worked at Mama’s. They serve the best fried mushrooms in town. Now this is not the best way to consume these little gems as several studies have found that cooking them lowers their anti-inflammatory properties. 

However when consumed raw or slightly cooked they do have some powerful antioxidant and antiinflammatory properties. 

  1. Grapes–like berries contain anthocyanins. Grapes also contain resveratrol which has several other health benefits. 
  2. Tumeric– if you have eaten Indian food then you will know of this spice. The magic of this spice lies in the curcumin found within. Turmeric with its curcumin has been shown to reduce inflammation related to arthritis and diabetes.  

However taking curcumin supplements is much more effective as it is hard to get enough from simply eating tumeric. Curcumin should also be combined with black pepper to enhance the absorption. 

  1. Extra virgin olive oil– As Rachel Ray calls it EVOO– like avocados it contains healthy monounsaturated fats along with oleocanthal, an antioxidant found in EVOO which is compared to NSAIDs like ibuprofen. 

EVOO has also been shown to reduce the risk of heart disease and other serious conditions.  

  1. Dark chocolate and cocoa–I  was so happy that this made the list. 

I love chocolate and chocolate desserts. I even have a small stash of dark chocolates in the pantry at home. Dark chocolate has compounds called flavanols which can protect the lining of your arteries. Make sure you consume dark chocolate with at least 70% cocoa or greater. 

  1. Tomatoes–I think of salsa when I hear tomatoes. Combined with fresh garlic and peppers this creates a one-two punch to the inflammation residing in your body. 

Tomatoes are high in vitamin C as well as lycopene another antioxidant and anti-inflammatory compound. For maximum benefit consume your tomatoes with a fat, such as EVOO to maximize absorption. 

  1. Cherries–Tart or sweet cherries  provide anthocyanins like berries and grapes. Just one more way to get in your anti-inflammatory compounds daily.  
  2. Fiber according to the arthritis foundation might also help to lower inflammation. The fiber itself may not do anything but by consuming foods high in fiber (which is usually fruits and vegetables) your inflammatory markers are lowered as a byproduct. 

So there you have it, 14 foods to add to your diet to help you reduce your levels of inflammation and to get those joints feeling better resulting in arthritis relief. 

Keep a journal to track your progress and make small but meaningful changes and you will be on your way to reducing your body’s inflammation and feeling better.  

Remember, start so small that it is impossible to fail. -Kaizen

Springtown arthritis pain sufferers, if you would like to learn how we are incorporating these tips with our patients to help them recover quicker and reduce aching joint pain then give us a call at 817-220-MOSS (6677). 

We love helping everyday people find relief from arthritis and get back to doing the things they love to do.

At MOSS Rehabilitation Center we make it easy for you to get started. We even have a simple 3 step process. 

1. Schedule a FREE NO Obligation, Discovery Visit with one of our experts. During this visit, you will talk with one of our friendly experts about your issues. This is a safe and confidential visit, you can trust that your safety and privacy is important to us. We are taking extra measures to ensure that you remain safe during this pandemic. 

2. Receive a Customized (Individualized) Treatment Plan. Based on your free discovery visit, we will put together a custom, unique to you plan that will address all of your nagging pains and issues. The goal is to get you back to your healthy self as soon as possible while also addressing your issues for the long term. 

3. Get Your Life Back and Do What You Love. The best result for us is a patient who tells us they can finally do what they love without the constant pain, stress, or issue they were facing. Together we can get you back to living life without worry. 

So what do the most successful people do when they have health concerns? They address their problem. 

I call it The 3 D’s Principle (™) for handling any problem in life: 1. Don’t Ignore it, 2. Don’t Mask It, 3. Do Something About It. 

NEXT ACTION: If you are really serious about your joint pain start by calling 817-220-6677 today to schedule your FREE NO OBLIGATION Discovery Visit. 

To your health,

Dr. Robert Moss PT, ScD, OCS, FAAOMPT 

Get Your Life Back So You Can Do What You Love. Call Today!
817-220-MOSS (6677)