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Joint pain can leave you stopped in your tracks. It seems that it is becoming more and more common, especially amongst adults. Typical intermittent aches and pains can plague all of us, but when joint pain begins to become chronic, it can feel like it is becoming a way of life. And, simultaneously taking away from the ease of your life.
Joint pain is most often felt in areas such as knees, hips, low back, shoulders, ankles, and wrists. Inflammation is the main culprit but the root cause could come from overuse, injury, muscle strain, muscle weakness, autoimmune disease, and general systemic inflammation. Anti-inflammatory medications can help to ease the discomfort in the short term, but rarely addresses the root cause of that inflammation. Not to mention, in some cases, these medications can make you feel great in the short-term but actually worsen the root cause.
There are many options to naturally decrease joint pain. If the joint pain onset is related to a deeper foundational root cause (i.e., weakened gut health, leaky gut, systemic stress, etc), then implementing some of these natural remedies could greatly decrease your joint pain and also heal your body on a deeper level. You don’t need to do all of these tips, but picking the ones that seem to work for you could greatly decrease your pain and discomfort (and bring more ease back into your life!).
- Drink plenty of water (and stay hydrated). This tip is one of the most important and most foundational, yet one that gets overlooked all the time. Water lubricates and cushions the joints. Make sure that you are drinking half of your bodyweight (in lbs) in ounces of water daily, more if you consume dehydrating beverages (i.e., coffee, teas, and juices) and/or sweating often.
- Remove gluten, dairy, and sugar from your diet. Your body becomes more inflamed the more you eat foods that can increase inflammation. These are the main foods that cause inflammation and body flare ups. This includes not only joint pain, but also acne, rashes, and other inflammatory-related symptoms.
- Eat the right kind of fats. Fats are essential for overall body and hormone functioning, but the right kinds of fats are important. Remove inflammatory Omega-6 fats, such as vegetable oil, canola oil, and other seed oils. Add in more Omega-3 fats and monounsaturated fats, such as wild-caught salmon and extra virgin olive oil. These are excellent for managing and decreasing inflammation. If you don’t do fatty fish, you could try consuming a fish oil supplement to help get these healthy benefits.
- Get plenty of sun (with skin exposure) or take a Vitamin D/K2 supplement. Vitamin D is important for supporting healthy bones. It helps with calcium absorption and those with low levels of vitamin D are linked with higher levels of osteoarthritis.
- Consume plenty of high-quality animal protein. Your body needs the full set of amino acids to keep your bones strong, support muscle recovery, and decrease inflammation/joint pain. Animal protein will give you the complete range of amino acids, B-vitamins, choline, magnesium, and iron that you need to support healthy tissue. The key word, however, is high- quality — grass-fed beef, pasteurize- raised poultry and eggs, and wild game such as venison. The muscle meat is not the only part that is nutritious for your joints…
- Consume a form of collagen. Along with the animal protein, consuming forms of collagen are super helpful in calming joint pain. Collagen is the most abundant protein in the your body and it helps to build joints and keep connective tissue strong. Consuming collagen, gelatin, or bone broth are ways of getting in natural glucosamine, which have been shown helpful in reducing joint pain.
- Use high doses of curcumin. Turmeric has become popular specifically because of it’s active ingredient curcumin. It has powerful anti-inflammatory and antioxidant properties.
- Up your magnesium intake. Most people are deficient in magnesium, even if they are eating a nutrient-dense diet. Low levels of magnesium can cause muscle aches, joint pain, leg spasms, weakened bones, and unhealthy nerve function. If you are low in magnesium or suspect that you are, try taking a high-quality magnesium supplement.
- Get active. Regular exercise is critical for healthy muscle and joint function. It helps to strengthen the muscles and joints and decrease your potential for injury. Exercise is also important for balancing hormones such as human growth hormone, cortisol, and other hormones that play a role in appetite and aging. Make sure that you lift heavy weights (appropriate for your body) and stretch regularly to loosen the pressure placed on your joints.
- Eliminate nightshades foods. Nightshades include foods like peppers, potatoes, eggplant, tomatoes, goji berries, paprika, and ashwagandha. These foods can play a role in joint pain and muscle aches — inflammation — possibly due to the alkaloid content, or toxic compounds, that those plants can give off as a self-defense.
- Try a glucosamine/chondroitin/MSM supplement. This combination has been shown to be helpful in nourishing the joints for some people. It can support the health of the cartilage. There are some people who notice worsening effects, so if you try it and your symptoms get worse or you don’t notice anything, stop taking it.
- Try a high-quality CBD or hemp oil daily. CBD and hemp oil have very powerful anti-inflammatory effects and can be the “thing” that helps lessen the effect of chronic pain and inflammation. Make sure that when choosing one of these oils, that you find a company that is high-quality, tested for metals or toxins, and is sustainably resourced.
- Use essential oils. Lavender, Frankincense, Eucalyptus, Peppermint, and Rosemary are just a few of the essential oils that have been linked to decreasing joint pain. Dilute 1-2 drops in a carrier oil (coconut oil, almond oil, olive oil, etc) and rub over the affected area to help decrease pain and discomfort.
- Try the AIP (Autoimmune Protocol), if you are still have joint pain. If you are still having problems after doing the foundational steps, you may need to take a deeper dive. Eliminating foods such as coffee, eggs, grains, and nuts can help to calm your body’s inflammation and chronic pain. Doing this for a few months has given some people great relief and has helped them to discover exactly what foods are triggering their joint pain.
**Click here for easy access to recommended supplements above.
Joint pain and body inflammation does not need to stop you from enjoy all that life has to offer. There are plenty of natural approaches you can try to help give you relief. Not only will these help to give you relief, but they also help to support the body as a whole!
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