Combat Arthritis Pain With These Foods

Food is medicine when used properly. In other words, food is medicine. You can’t get away from the fact that your body requires nutrients to function optimally, and those nutrients come from the food you consume.

You can catch up by making small decisions every day like having a donut for a snack at midday or an ice cream bowl after dinner. Arthritis pain control is one area where food can pack a powerful punch.

Many factors have an impact on how food affects your pain levels and the progression of disease. Food manufacturers want you to believe that a calorie is a calorie—and that calories are all your body needs to survive. But if there is one thing the past years have taught us, it’s that food makes a significant difference to your health.

Before discovering some of the foods that can lower pain, let’s take a minute to explore the term “arthritis.”

Arthritis Does Not Represent a Single Painful Condition

It is essential to be aware of several facts regarding arthritis. One example is that arthritis can refer to more than 100 types of arthritis. Arthritis is a condition that can permanently cause damage to your joints. The symptoms of arthritis include stiffness, pain and swelling.

Mild to severe forms can be experienced by people. The symptoms can change over time. While some people have the same symptoms for years, others experience changes in their symptoms over time. There are four main types.¹

1. Osteoarthritis

This is the most prevalent type and can be found in almost every joint. This condition is most common in the hands, hips and spine. It was once known as wear-and-tear, but evidence now shows that it affects all joints and not just cartilage. This causes the bone to become weaker and also damages the connective tissues.

2. Autoimmune inflammatory arthritis

This global term includes rheumatoid, psoriatic, juvenile, and axial spinal osteoarthritis. Your gut microbiome is crucial, even though the exact cause has yet to be identified.

3. Infectious arthritis

An infection usually starts in another area of the body and travels to the joint. This can cause severe pain. These symptoms can be sudden and include severe swelling, pain, fever, and even extreme pain. The condition usually disappears with treatment.

4. Gout (metabolic Arthritis)

This happens when uric acid crystals build up in the joints. It is more common in the big toe. Uric acid crystals result from the breakdown of purines. These substances are found in organ meat, red and some seafood as well as alcohol. Some evidence suggests that osteoarthritis and gut dysbiosis may also be contributing factors to gout.

Sulforaphane Has Healing Properties

Sulforaphane is a compound found in cruciferous vegetables such as cabbage, Brussels sprouts and cauliflower. This organic sulfur has been shown to support cell division and function, while also causing certain cancers’ apoptosis-programmed cell death.^2, 3, 4

When sulforaphane had been tested in mice and cell cultures from humans,⁵ It has been shown to kill breast cancer stem cell cells. This prevents the growth and spread of new tumors. But the benefits of sulforaphane don’t stop there. It has been shown that it can reduce inflammation by decreasing reactive oxygen species by up to 73 percent.⁶ Cell damage is reduced by this.

Sulforaphane may also be used to reduce osteoarthritis risk.⁷ In part, by blocking enzymes linked to joint destruction⁸ A study was published by a team of researchers at the University of East Anglia.⁹ Arthritis and Rheumatism reported that substances found in cruciferous veggies could slow down or prevent osteoarthritis.

Sulforaphane prevented the formation and progression of osteoarthritis by inhibiting metalloproteinases. It also protected cartilage damage in animal models and the laboratory, according to researchers.

Anthocyanins have an anti-inflammatory role

Research has proven that the color purple can be powerful.¹⁰ Anthocyanins are secondary metabolites plants produce to protect themselves from predators. Red-colored and purple-colored berries are rich in anthocyanins. Anthocyanins can exert beneficial effects on the human body through many pathways.

They’re primarily known to address oxidative stress and reduce inflammation, which in turn helps pain control in patients with an inflammatory-driven condition, such as arthritis. Anthocyanins are also known to slow down cognitive decline, protect the heart, kidneys and gastrointestinal tract.

Research has shown that anthocyanins found in cherries and other fruits regulate glucose and lipid metabolism. Anthocyanins, vitamin C, as well as zinc, are abundant in elderberries. These berries exhibit anti-inflammatory modulating activities¹¹ These may be helpful in pain management for patients with arthritis. They are also well-known for their ability to prevent colds, flu and boost immunity.

One study was done in 2004¹² A study found that elderberry syrup (just under 1 teaspoon) reduced the severity of influenza symptoms by four times daily for five days. It was also four days quicker than a placebo. Research was conducted in 2019.¹³ The mechanism by which elderberry protects from viral attacks was detailed in detail. Science Daily reports:¹⁴

“… the study showed that compounds from elderberries can directly inhibit the virus’s entry and replication in human cells and can help strengthen a person’s immune response to the virus.”

Let’s Spice Up Your Food

It’s never enjoyable to eat bland food. You may be able to reduce your pain by adding a few spices. Researchers discovered that the compounds ginger, cinnamon, turmeric, and garlic may help with pain control in arthritis patients.

One 2018 study¹⁵ Women with rheumatoid arthritis could benefit from cinnamon supplementation as an adjunctive treatment. A small number of 36 women participated in the double-blind, randomized clinical trial. They were split into two groups for eight weeks: one receiving cinnamon and one receiving a placebo.

Although the study was limited to women and it only covered a small sample, it revealed significant effects on tender and swelling joints, with no changes in liver enzymes or lipid profile, fasting glucose, or erythrocyte segregation rate (ESR).

The effects of ginger on osteoarthritis have been investigated. 2001 Study¹⁶ It was found that a highly-purified, standardized extract could reduce these symptoms. This extract also had a high safety profile.

A 2020 paper was published recently.¹⁷ It was found that ginger is a promising and safe way to lower pain. Researchers looked at eligible random controlled trials in which ginger was used to reduce pain, even osteoarthritis. The researchers concluded that ginger is safe and promising. However, more research was needed to determine the dosage required for long-term treatment.

Garlic is a key ingredient in many cuisines across the globe, including China, Mexico, Italy, China, and Mexico. But it’s much more than a common spice. Data from a 2020 Study¹⁸ A total of 62 women suffering from rheumatoid arthritis suggested that eight-weeks of garlic supplementation improved their oxidative stress levels and answered health assessment questionnaires.

Turmeric is well-known for its anti-inflammatory properties. An analysis of random clinical trials from 2016¹⁹ Curcumin and turmeric extract were evaluated for their effectiveness in treating arthritis symptoms. Although the results were encouraging, researchers concluded that the number of trials and sample size was not sufficient to make a definitive conclusion.

A second review of the literature published 2021²⁰ The study compared turmeric to placebos and found that turmeric had a beneficial effect on osteoarthritis pain, knee function, and inflammation. They believed that the effects were similar in magnitude to studies that looked at nonsteroidal antiinflammatory drugs (NSAIDs) based on the limited number of studies.

A randomized trial for 2021²¹ Paracetamol (also known as Acetaminophen) was compared to turmeric. This study showed that bioavailable turmeric extract was just as effective as paracetamol in osteoarthritis pain and symptoms in knees. It was also safer and more effective in reducing C-reactive protein and tumor necrosis factor alpha.

Balance Your Omega-3 & Omega-6 Fat

The ratio of omega-6 to Omega-3 in the human diet was close to 1:1. The current Western diet has a closer ratio of 20 to 1.²² It increases the inflammatory reaction and has an effect on pain.

High levels of omega-6 fats are common in processed foods and oil seeds. Although there are some omega-3 fats in plants, only marine-based fatty seafood have the long-chained omega-3 oils eicosatetraenoic (EPA) or docosahexaenoic (DHA), which are highly bioavailable and vital for good health.

If your ratio of omega-6 to Omega-3 is not in balance, you are at higher risk for obesity²³ Both the inflammatory response and pain control in arthritis are affected by these factors. The only way to know if you have enough omega-3 is to take a simple blood test—an omega-3 index.²⁴ This tool measures EPA/DHA in red blood cells membranes and gives feedback on your dietary choices.

Food addresses Gut Health and Lowers Arthritis pain

While no one food is perfect for gut health, the majority of your food choices can either help or hinder it. Consuming a high amount of processed foods can lead to a change in your gut microbiome. This can promote the development and progression of inflammatory diseases.²⁵

Arthritis Foundation recognizes the importance of your digestive tract in many types of inflammatory arthritis.²⁶ Research has shown that people suffering from rheumatoid arthritis have different levels in their gut bacteria. Breastfeeding is linked to a reduced risk of ankylosing Spondylitis.²⁷

A 2021 paper²⁸ The association between osteoarthritis symptoms and the gut microbiome was examined. Researchers summarized evidence supporting a gut–joint axis. They also examined the interactions of the gut microbiome with factors that influence osteoarthritis such as age, gender, metabolism, and joint injuries.

Interestingly, data showed that an individual’s gut microbiota can potentially predict the progression of osteoarthritis, indicating that monitoring the gut microbiome may also help monitor the efficiency of therapeutic intervention. Broccoli is an example of food that supports good gut health. This may help reduce the pain of arthritis.²⁹

In the stomach, I3C generates 3,3′-diindolylmethane (DIM). I3C is an antioxidant that can be powerful. In an animal model, I3C-fed animals with cruciferous vegetables had healthier stomachs and less inflammation.³⁰ I3C also activates an aryl-hydrocarbon receptor (AhR) protein, which communicates with epithelial and immune cells in your gut lining. This aids in reducing inflammation caused by pathogenic bacteria.

AhR helps stem cells to convert to mucus-producing cells within your gut lining. These cells can also extract nutrients from foods that you eat. This results in improved gut function and health.

As you’ll note, there are several groups of foods that support pain control by lowering the inflammatory response and improving your gut health. Arthritis is a life-altering condition that can severely limit your ability to perform daily tasks. Take these simple steps to improve your pain management and take more control of your own life.

Originally published Jan. 27, 2023, on Mercola.com

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