The foods that promote inflammation are generally high in saturated fats, added sugars, and salt. These substances are found in processed foods, ready-made meals, and sugary drinks, for example.
They can increase cytokine levels, substances produced by the body that promote inflammation.
Conversely, some foods are known to have anti-inflammatory properties. These are generally foods rich in antioxidants, omega-3s, and certain minerals such as magnesium and selenium.
If you suffer from joint pain, it’s a good time to add them to your diet.
Some studies have even shown that a diet rich in anti-inflammatory foods can significantly reduce inflammation-related pain.
To help reduce inflammation, especially in the joints, and relieve symptoms, phytotherapy is also a valuable ally. You can incorporate these plants daily by using them as poultices, in infusions or decoctions, or in vial form.
Also read | Dietary supplements for joints: a pharmacist’s opinion
1. Fruits and vegetables
Think of oranges, apples, tomatoes, carrots, beets, pineapple and spinach, which contain antioxidant substances such as flavonoids, that help fight the free radicals responsible for inflammation.
Add a raw appetizer to your meals to ensure your vegetable intake, and feel free to brighten it up with a turmeric vinaigrette, for example.
2. Seeds and nuts
Flax seeds, chia and sesame seeds, as well as nuts like almonds and cashews, are rich in omega-3s, essential fatty acids that have anti-inflammatory properties according to this study.
Whether it’s as a topping on your yogurt, or in your seed bread recipe, sprinkle seeds and nuts whenever you can.
3. Fatty fish
Choose fatty fish like salmon, sardines, herring and tuna, which are an excellent source of omega-3 and omega-6 fatty acids, playing an important anti-inflammatory role.
To preserve vitamins as much as possible, favor steaming, cooking en papillote or even eating raw. Prepare ceviches, raw fish dishes that ‘cook’ in a marinade, flavored with lime — you’ll love them.
4. Spices
Some spices such as turmeric are studied for their antioxidant and anti-inflammatory properties. Cinnamon and ginger also have anti-inflammatory properties, so don’t hesitate to add them to your dishes! They add flavor and color to your recipes.
Ginger is perfect in Asian dishes, cooked in a wok for example, and cinnamon, sprinkled on your cakes, adds a comforting touch. Also try it in hot chocolate!
Also read | How to choose the right turmeric supplement
5. All cruciferous vegetables
Green cabbage, broccoli, Brussels sprouts or kale are good allies for reducing joint inflammation thanks to their specific compounds : notably lutein, zeaxanthin, kaempferol.
Whether in soup, in a gratin or as a wok stir-fry, cabbages are so varied that you can’t get bored. My favorite recipe? Stir-fried broccoli with garlic, sesame oil and soy sauce.
6. Anti-inflammatory plants
Among recognized anti-inflammatory plants and shrubs are blackcurrant berries and leaves, to be consumed as an herbal tea.
Ideal for lower back pain, as studied here, harpagophytum can be taken in capsule, powder or mother tincture form. I also recommend nettles, to be enjoyed in soup, as an infusion or as a powder.
Boswellia has been shown to be effective for joint pain, in capsule or tablet form. A meadowsweet infusion is also recommended.
How to reduce joint inflammation
What is inflammation?
Inflammation is a natural defense process of our body. It is the body’s reaction to the action of an agent, often external, to eliminate it. This can be an injury, a bacterium, a virus, an allergy, an autoimmune disease…
Our body then defends itself to restore the original state, for example by healing, or to eliminate the foreign element (the virus, the bacterium…).
Inflammation manifests in different ways depending on the aggressor : fever, redness, swelling, heat, or pain. For joints, pain and swelling are often present.
Inflammatory joint diseases
Inflammation of the joints is often the cause of chronic pain, unlike other inflammations that cause acute pain. It can be caused by different diseases such as arthritis, rheumatoid arthritis, or ankylosing spondylitis.
If you suffer from joint pain, you know how bothersome and disabling it can be in daily life.
Also read | Turmeric, a natural remedy for osteoarthritis
Inflammation is often multifactorial: stress, heredity, the immune system, pollution, tobacco use. But diet plays a role in preventing and alleviating symptoms for many conditions, including inflammatory joint diseases and chronic inflammatory bowel diseases (IBD).
My anti-inflammatory meal
💡 Because it can sometimes be difficult to imagine a meal that is both balanced and anti-inflammatory, I suggest a simple example of a meal you can make. First of all, always have spices, seeds or other condiments on hand to give you a variety of flavors and textures, essential to jazz up your meal.
🥗 Appetizer
Grated carrots with lemon-turmeric vinaigrette
Tip: turmeric gives a yellow color to your preparations; it also pairs very well with eggs in an omelet or in a vinaigrette.
🍽 Main
Salmon fillet with potato and broccoli gratin
Tip: Start by baking your gratin, then add your salmon 10 minutes before the end of cooking. You save time and energy and preserve the salmon’s vitamins.
🍓 Dessert
Plant-based yogurt with mixed berries, sprinkled with cinnamon
Tip: you can use frozen berries and blend the yogurt, berries, and cinnamon for a quick anti-inflammatory smoothie.
Note: It is important to emphasize that these foods will not replace medical treatment if you suffer from chronic inflammatory joint diseases, but they can be a valuable aid in relieving symptoms.
Don’t forget to consult a healthcare professional before changing your diet or taking dietary supplements.
