What we eat does make a difference in how we feel. The diet most of us eat is probably not healthy. The most common problem is we eat too much food, and that can make us obese. Extra weight does stress the body, especially the joints. From the lumbar, through the hips, knees, ankles and feet, the body does feel extra pounds and may wear out early. The types of food we eat also make a difference. Taking care of ourselves better may reduce the need for costly medical intervention.

Chronic Joint Pain and Food

Chronic pain is a huge problem in the United States, as an estimated 63 million people suffer from chronic joint pain according to the CDC (Center for Disease Control). Injury and wear and tear over time leads to inflammation in the joints. Inflammation then leads to bone and cartilage damage, which causes the pain we feel. If we can reduce or prevent inflammation in our joints, we can reduce the damage. Some of the foods we eat tend to stimulate inflammation; others are known to reduce it. Vitamins and supplements have not been conclusively shown when in pill form to be helpful.

The compounds in our food do make a difference. For our bones and joints, the helpful compounds include:

• Omega-3 fatty acids

• Sulfur

• Calcium

• Vitamin D

• Fiber

• Anthocyanin

Omega-3 fatty acids are essential in cells and they help control inflammatory cytokines. There are many sources of these fatty acids, especially in fish like salmon, herring and other cold-water fish. Eggs and flaxseed are also high in Omega-3 fatty acid. Calcium is an essential mineral necessary for bone health and is necessary in electrical signal transmissions in muscles and nerves. Diary sources like milk, yogurt and cheese as well as many green vegetables have large amounts of calcium. Vitamin D best comes from exposure to sun. Sulfur is a mineral used in connective tissue including cartilage, ligaments and tendons. It is found in many foods, including eggs, fish, and many green vegetables. Anthocyanin is an antioxidant compound found in fruits that have pits like plums, cherries and peaches, and many berries including blueberries and raspberries. Anthocyanin works to stop production of cytokines that lead to inflammation.

Foods to avoid that affect our bones and joints include: refined sugars, simple carbohydrates, unhealthy fats and food sensitivities. Glucose, or simple sugars, in higher levels are considered pro-inflammatory and can stimulate cytokines production. Simple carbohydrates are found in food like cake, white bread, cookies, many cereals and crackers and are easily digested to simple sugars and then become pro-inflammatory like glucose. Unhealthy fats are Omega-6 fatty acids, like corn oil, and are found frequently in fried foods. Omega 6 fatty acids tend to trigger release of cytokines. Food sensitivities are individual foods that trigger problems for some people like gluten or MSG.

So if you’re dealing with chronic pain, the first thing you’ll want to look at is what you’re putting in your body. Change your eating habits, and you may notice a reduction in your chronic pain!