If you exercise regularly or are over a certain age, you may already have experienced joint pain. For some people, it manifests as a dull ache, for others a sharp, stabbing sensation. Either way, it can be frustrating and debilitating.
Joint pain is usually caused by inflammation – the body’s normal immune response to an injury or infection – and can affect any part of your body, from your ankles and feet, through to your knees, hips, shoulders and hands.
But according to Catherine Clark, owner and founder of The Harvest Table, it can be managed – and maybe even avoided – with a few small changes to your diet and lifestyle.
Her top tips to reduce joint pain are:
- Stop eating gluten
Studies have shown that people who are gluten sensitive can have an inflammatory reaction to the proteins found in wheat, which causes their immune system to jump into action. The resultant inflammation affects the body’s organs and soft tissue which leads to intermittent joint pain. If you think that you may be gluten sensitive, try cutting out all wheat products for two weeks and see if this reduces your joint pain (and other symptoms such as bloating).
- Eat more inflammation fighting foods
We all have inflammation in the body, but when it gets out of hand, it can impact your health and cause complaints such as aching joints. Fortunately, most of us have inflammation-busting basics in the fridge such as fruits and vegetables. Nuts, whole grains, fish and healthy oils all have natural antioxidants too and will help to reduce levels of inflammation.
- Introduce bone broth
Bone broth is ancient wisdom meets modern nutrition! Made from slow-cooked beef bones, it’s low in calories but rich in the amino acids and essential minerals our bodies and bones need to stay strong and healthy. Bone broth is readily available in a powder form that delivers nine grams of protein per teaspoon. It also tastes very mild, so you can add it to anything, from smoothies to stews, to ensure your whole family gets the nutrition they need.
- Manage your weight
Joints in the knees and hips bear most of the body’s weight and if you’re carrying extra kilograms, this can contribute to achy, swollen and stiff joints. The more weight on your joints, the more wear and tear on the cartilage. So, protect your hips and knees in the long-term by lightening your load.
- Exercise
Light strength training can fortify the muscles around joints, providing better support. Your muscles act as shock absorbers so if you can get them toned, you may have less pain. Start with swimming or water aerobics as this is a great way to exercise. The water provides resistance and you’ll activate muscles without burdening your joints. And it’s great fun too!
If you follow these lifestyle changes and still have no relief, consult a medical professional as there are many other, more serious conditions that can cause joint pain.
Information supplied by The Harvest Table
