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Nutrition for Joints and Inflammation

Nutrition for Joints and Inflammation

Joint and muscle pains are a very common problem. When these pains are prolonged, they can cause suffering and misery, and stop us from doing the things we enjoy.

When we think of sore joints, we often think of inflammation. Inflammation is a process which involves the body’s white cells and certain immune proteins. These immune proteins protect us from infection and aid the healing process. However, inflammation can also irritate the tissues and nerves within the body, and in some cases, is associated with an auto-immune response. This happens when the body’s own immune system starts to attack its own tissues.

Several other conditions associated with joint pain and inflammation include: Osteoarthritis, Rheumatoid Arthritis, Psoriatic Arthritis, Gout, Ankylosing Spondylitis or Axial Spondylitis, Lupus and Irritable Bowel Disease (which includes: Crohns Disease and Ulcerative Colitis). Further conditions to add to this list are Polymyalgia and Fibromyalgia.

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Food for Thought

With so much information out there today about healthy foods, damaging foods and superfoods etc, it is difficult to know where to start if you are looking to make some changes to your diet. Below is some information about the benefits of  certain foods to help encourage you to start making some of those changes today.

Watermelon: This is one of the world’s healthiest foods. Some facts about watermelon include: 1: It has a high water content, which means it has bulk without the calories. This makes it ideal for hydration and weight loss. 2: It contains high levels of vitamin A. Vitamin A is a fat-soluble vitamin which has an important role in eye function, immune function, cell growth and reproduction. 3: It is high in lycopene. 

Lycopene is a naturally occurring compound which acts as an antioxidant and gives certain fruits and vegetables their red colour. Studies have indicated that lycopene may help prevent certain cancers, such as prostate, intestinal and lung cancer, as well as having cardiovascular benefits.

Broccoli: It would be difficult to make a list of healthy foods without mentioning broccoli. Often classed as a ‘superfood’, broccoli has been recommended by the American Cancer Society as one of the best foods to help prevent certain cancers. This includes breast and cervical cancer as well as lung and esophageal cancer. Broccoli also contains compounds such lutein and zeaxanthin which are currently being researched for their ability to reduce or prevent macular degeneration. Further to these benefits, broccoli contains an abundance of antioxidant properties along with protein, fibre, potassium, calcium, vitamins A & C, magnesium and more! This makes Broccoli a real powerhouse when it comes to health and it should definitely be at the top of anyone’s list of ‘foods to eat’.


Wild Salmon: Wild salmon is one of the healthiest foods on the planet. The reason for this claim is because it is packed full of omega-3 oils. Omega-3 oils are a type of fatty acid that is thought to have substantial health benefits for your heart and brain. They are also thought to aid circulation and reduce the risk of heart disease and stroke. Furthermore omega-3 oils raise your good cholesterol (HDL’s); whilst reducing bad cholesterol (LDL’s). Omega-3 fats also reduce inflammation within the body and even help to control blood sugar levels. Salmon also has a high protein content as well as containing potassium, selenium and vitamin B12.

In contrast, farm-raised salmon are bred very differently. Due to the way they are kept, they are susceptible to infection and disease; and because of this, are fed substantial amounts of antibiotics. In the wild, salmon eat mackerel, sardines and krill – they are carnivores, while in farms they are grain fed. In short, this leads to farm-raised salmon containing inflammatory fats, less omega-3’s and possibly an unwanted course of antibiotics! We are what we eat…… so are salmon!

Oatmeal: This is another food that should be on everyone’s list of ‘foods to eat’, although avoid the sweetened instant packs as they contain far too much added sugar. Choose the least processed oats such as Swedish cereal oats, Irish, Scottish or rolled oats. As well as containing soluble and insoluble fibre, oats also contain ‘Beta-Glucans’, which is a type of starch that boosts the immune system. Beta-glucans are also under the microscope at the moment as they may contain cancer-fighting properties. One more benefit to mention is that the complex sugars within oatmeal have a favourable effect on blood glucose levels; which is very important for diabetics.

The main down-side to oats is that they should be avoided if you are gluten sensitive, have coeliac disease or if you suffer with kidney stones or gout. Oats contain purines which unfortunately break down into uric acid in the body, which in turn can irritate the joints in certain people.

Water: We are told time and time again to drink more water, so I will spend only a short time reminding you why it’s good for you. Your body is about 80% water, your muscles are 75% water, your brain is 74% water and your bones are 22% water. Every metabolic process in your body requires water. The ligaments and cartilage around your joints also contain water, and that includes the shock absorbing meniscus in your knees. Keeping well hydrated also helps keep the plasma and viscosity of your blood thinner; making the job of pumping it around your body easier on the heart and artery walls.

Our body is made primarily of water. We use for a multitude of tasks, and we need it more than any other nutrient. So perhaps we should be drinking a little more water in our day to day lives?

Pomegranate Juice: This little beauty has been hiding under the radar for a while, until recently. Researchers have discovered that pomegranate juice contains very high levels of antioxidants and other beneficial substances called ‘flavonoids’. Flavonoids are thought to improve the immune system, reduce free radical damage and contain cancer fighting properties. Studies have also shown that pomegranate juice may help to protect the prostate gland, improve cardiovascular health, reduce bad cholesterol and possibly be a natural Viagra! This so-called newcomer on the block is well worth reading about and including in your diet.

Vegetables: To finish, let me make one thing clear; there are no bad vegetables! Anything that has a leaf and crunches when you bite into it is a good thing. Vegetables are low in fat and contain a wide variety of vitamins and minerals. Green, yellow and orange vegetables are also rich sources of calcium, magnesium, potassium, iron and beta-carotene. These compounds along with antioxidants, protect the body from oxidative stress and certain cancers. Additionally, vegetables are packed with soluble and insoluble fibre, which promotes gut health and help protect against conditions such as constipation, diverticulitis and colon cancer.

A quick note on organic food: organic food is produced using environmentally and animal friendly farming methods; which are strictly regulated. Organic food generally tastes better, contains more nutrients, is free of pesticides and hormones, and is more humane for animals. Organic farming methods also nourish and preserve the soil in which the food is grown. It may take a little discipline and be a bit more costly, but buying organic is healthier for us, and the environment.

“Let food be thy medicine, let medicine be thy food”…..Hippocrates


For more information please contact Jason at: or visit: Tel: 01603 291925. M: 07736 449603.

Thank you for reading.