What to eat to improve your joint health

From womensrunning.co.uk

By nourishing your body with joint-friendly foods, you can help ease stiffness, reduce inflammation and protect long-term bone and joint health

                                                                                                        Image credit: Canva

Many people get stiffer joints the mornings or after periods of sitting still. While cold weather doesn’t cause arthritis, it can make aches and pains feel worse. “According to the Arthritis Foundation, chilly weather may increase pain sensitivity, slow blood flow and trigger muscle spasms,” says Shona Wilkinson, lead nutritionist at ethical nutrition and supplement brand, Dr Vegan.

“Our joints can also respond to changes in barometric pressure, the air pressure in the atmosphere, which can add to discomfort. Combined with less movement in winter, it’s no surprise that joint pain can feel more noticeable at this time of year,” she adds.

The good news is that supporting your joints through your diet can make a big difference. “Certain nutrients, like those listed below, can help reduce inflammation in your joints, protect cartilage, and maintain the strength and flexibility you need in order to stay active all year round,” says Dr Wilkinson.

Oily fish

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“Fish like salmon, mackerel, sardines and trout are rich in omega-3 fatty acids, because they all have potent anti-inflammatory properties,” says Dr Wilkinson. “Omega-3s help to reduce production of inflammatory chemicals in the body, easing stiffness and improving mobility in people with conditions like arthritis.

“Aim for two portions of oily fish per week or consider a high-quality algae-based omega-3 supplement if you’re plant-based, like Dr Vegan’s Vegan Omega 3, which has the optimal levels of DHA and EPA that you need.”

Extra virgin olive oil

“Extra virgin olive oil contains healthy monounsaturated fats and compounds like oleocanthal; the latter acts in a similar way to anti-inflammatory medications, but without the side effects,” says Wilkinson. “Drizzling it over salads, roasted vegetables, or using it as a dip for wholegrain bread can help keep inflammation in check.”

Nuts and seeds

Walnuts, chia seeds and flaxseeds are all rich in both omega-3s and antioxidants, meaning they can help reduce inflammation and support joint health. “They’re also one of the easiest foods to incorporate into your diet; simply sprinkle them onto your recipes or consume as a snack on-the-go,” says Wilkinson.

Colourful vegetables

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Winter can sometimes see our vegetable intake drop, but colourful veg such as peppers, carrots, kale,and red cabbage are packed with antioxidants like beta carotene and vitamin C. “These antioxidants help neutralise free radicals that can damage joint tissue,” says Wilkinson. Vitamin C also plays a vital role in collagen production, which keeps cartilage, the cushioning between joints, healthy and resilient.

Curcumin

Curcumin is the active ingredient in turmeric, a yellow spice traditionally eaten in Asian dishes. It’s a natural anti inflammatory, known for its potential to ease joint aches and swelling. “With almost all joint aches involving some form of inflammation, reducing the inflammation can help relieve symptoms enormously, so try adding some of this magical spice to your diet,” suggests Wilkinson. If you’re buying a supplement, remember to check the label to make sure it includes curcumin.

Dairy or fortified alternatives

Calcium and vitamin D are essential for maintaining strong bones and healthy joints. “Vitamin D also helps the body absorb calcium more effectively, making both nutrients vital for long-term skeletal health. This is particularly important for women, given that The Royal Osteoporosis Society reports that one in two women over the age of 50 will experience a bone fracture due to osteoporosis after menopause,” states Wilkinson. Dairy foods such as yoghurt and kefir are excellent sources.

Want to know more about what to eat? Here’s our guide to nutrition for runners.

https://www.womensrunning.co.uk/health/what-to-eat-to-improve-your-joint-health/