Meals That Heal

EATING FOR

joint health and pain relief

No matter if it’s caused by natural wear-and-tear, a previous injury, or an autoimmune reaction, inflammation is at the root of most stiffness, pain, swelling, and deterioration of joints and cartilage.

Choosing foods with an anti-inflammatory effect can ease symptoms to provide mild to significant pain relief and halt further deterioration. The anti-inflammatory eating approach below emphasizes recommendations from the Arthritis Foundation and research that has demonstrated a direct correlation to decreased inflammation within joints, potential pain relief, and long-term joint health.

essential focus areas

• CONSUME a minimum of 5 servings of produce each day (approx. 2¹/₂ cups).

• EMPHASIZE variety in vegetable and fruit intake.

• CHOOSE starchy vegetables, beans, lentils, peas, and whole grains as complex carbohydrate food sources, making sure to incorporate beans and legumes several times per week.

• EAT fish rich in omega-3 fats two to three times a week.

• SUBSTITUTE omega-3-rich foods when possible to improve omega-3 to omega-6 intake ratio (see page 32 for a list).

• CONSUME nuts (approx. a 1-ounce serving) 5 to 7 days per week.

• GREATLY LIMIT processed foods, trans fats, fried foods, refined grains, highly processed starch sources, and foods with high amounts of added sugars.

• LIMIT added sugar content in foods to less than 2 grams per serving.

• STEP UP flavor with fragrant spices, herbs, garlic, and onions.

additional considerations

• Consider eliminating nightshade vegetables for 2 to 4 weeks; then reintroduce them one at a time to determine possible effects on arthritis and/or joint pain.

• Eliminate or greatly reduce artificial sweeteners for 2 to 4 weeks to determine if these are affecting arthritis and joint inflammation.

• Take an omega-3 supplement if you’re unable to meet the fish or omega-3 food intake recommendations.

• Consider taking a vitamin D and/or calcium supplement if unable to meet daily needs.

• To ease symptoms, consume green tea, cherries or cherry juice, turmeric or curries with turmeric, ginger, pomegranate or pomegranate juice, glucosamine, and/or chondroitin.

• Incorporate daily stress management tools or exercise.

autoimmune joint conditions

Following an anti-inflammatory eating plan appears to be particularly important if you have been diagnosed with an autoimmune condition that affects joints and mobility such as rheumatoid arthritis or systemic lupus. Individuals with one of these conditions can try this guide or may take a slightly more aggressive approach by using the Menu Planning Guide for Autoimmune Conditions (page 300).

GOALS

Improve or maintain joint health and mobility

Ease and reduce musculoskeletal stiffness, pain, swelling, and tenderness

Prevent or halt joint deterioration caused by inflammation

breakfast ideas

Cherry Power Smoothie

Super Green Frittata Bites

Sweet Potato Home Fries with Eggs

Fruit with nut butter

Cherries and berries

Yogurt or nondairy yogurt with live cultures

Whole grains and/or greens bowls