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33 Foods to Improve Joint Pain

33 Foods to Improve Joint Pain

Do you suffer from back pain, knee pain, sore joints or perhaps you have arthritis? When anything goes wrong with the workings of our muscles, bones, joints and the connecting tissue, pain is the first indication. It can be excruciating and debilitating and the first thing we reach for is the painkillers.

Foods high in sugar and saturated fat can encourage inflammation. They cause over activity in the immune system, which can lead to joint pain and fatigue. Eating a healthy diet can help to alleviate some symptoms and improve your quality of life.

Interesting facts:

  • “Arthritis” defines around 200 rheumatic diseases and conditions that affect joints
  1. 10 million people in the UK suffer from arthritis
  2. 57% of adults with heart disease have arthritis.
  3. 52% of adults with diabetes have arthritis.
  4. 44% of adults with high blood pressure have arthritis.
  5. 36%of adults who are obese have arthritis.
  6. One-third of adults with arthritis age 45 and older have either anxiety or depression.
  • The number of people who suffer from joint pain is unknown
  • Knee pain is the most common form of joint pain
  • Exercise can reduce joint pain
  • Reducing inflammatory foods can relieve pain

33 foods to eat that will help to ease musculoskeletal and joint pain:

Remember always aim for a healthy balanced diet, plenty of exercise and find time to relax. If you have certain medical issues, you may be asked to avoid some of these foods by your Healthcare professional.

Good fats

  • Oily fish, nuts (walnuts, pine nuts, pistachios, hazelnuts, almonds), seed oils, olives, olive oil


Whole grains

  • Whole wheat pasta, brown/wild rice, whole grain bread, quinoa, oats, buckwheat, bulgur, corn, rye, spelt


Protein rich red meat alternatives

  • Beans (red beans, kidney beans and pinto beans), fish, white meat, eggs, nuts, seeds


Fruit and vegetables (aim for 5 different colours a day)

  • Spinach, broccoli, cabbage, carrots, peppers, squash, blackcurrants, oranges, bananas, tomatoes, black and red grapes, blueberries, kiwis


The Healthy Employee
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