Fight Inflammation and Joint Pain with Food - Movement-Rx

Stiff, achy joints getting in the way of your work day? 

About 22% of adults have at least one joint affected by osteoarthritis (OA), which is a common cause of joint pain in the knees, hips, back, and neck. This kind of pain usually feels worst in the morning and feels better with warmth and movement.

One of the underlying causes of joint pain is inflammation, both in the joints and in the tissues surrounding the joints. Anti-inflammatory medications can help, but did you know that certain foods can also be anti-inflammatory? And the only side-effects are positive ones!

Combating inflammation in your system can not only help your joint pain, but can also help give you:


Are you ready to get rid of joint pain without getting a joint replacement or taking medications?

Listen to Movement Rx’s Chef Nikki give her top food swaps to combat inflammation and check out the Top 5 Things to Know about Fighting Inflammation with Food below!


#1 What is Inflammation?

Inflammation is a chemical process that our body uses to defend itself against infection or to heal from injury. For example, when we fall onto our knee, it might get warm and swell up as it repairs itself. This comes from our immune system, and is a normal and healthy part of our biology.

#2 When can inflammation become harmful?

Unfortunately, long-term inflammation can harm our health. Living with chronic inflammation resulting from work stress, mental stress, illness, or an inflammatory diet can get us stuck in cycles of disease, including arthritic disease (joint pain) and heart disease.

#3 How does food influence our inflammatory state?

Food is medicine that we can take all day. The food we choose to eat can encourage a healthier state within our body or exacerbate inflammatory conditions through the chemistry that starts in our intestines! 

#4 Food can increase inflammation!

Scientists agree that certain foods can contribute to an inflammatory state or worsen an existing state of disease. Here are a few of the widely accepted recommendations regarding foods that negatively impact our health and specifically increase inflammation.

  • Avoid fried foods and foods high in sugar, trans fat, and highly processed flour.
  • Avoid excessive amounts of sugar-added beverages like soda.
  • Limit alcohol intake to no more than 2 oz per day

#5 Food can lower inflammation.

Many studies have shown that an anti-inflammatory diet improves blood markers and disease symptoms. Many of these studies focus on elements of the Mediterranean Diet which includes the following whole and minimally-processed foods:

  • Fats from nuts and seeds, olive oil, omega-3 fatty acids from fish and seafood
  • Protein from eggs, legumes, fish and lean meats 
  • Fiber from fruits, vegetables, legumes (beans/peas), and whole grains

Certain spices and herbs provide powerful anti-inflammatory compounds as well:

  • Turmeric
  • Garlic
  • Ginger 
  • Black Pepper and Red Pepper

You can also get inflammation-fighting compounds from:

  • Coffee
  • Tea
  • Red wine 
  • Chocolate

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