An anti-inflammatory diet can help reduce stress, and depression and help relieve muscle and joint pain. Moreover, a decreased consumption of pro-inflammatory foods can help improve sleep quality, therefore improving one’s quality of life (Sala-Climent et al., 2023).
What Is Inflammation and Why Does It Matter?
Inflammation is the body’s primary response to injury, infection or irritation (Rankin, 2004)(Rondanelli et al., 2018). Inflammation is caused by the migration of immune cells from the blood vessels to the damaged site to repair damaged tissue (Rondanelli et al., 2018)(Schmid-Schönbein, 2006).
Acute Inflammation
Acute inflammation is the body’s immediate short-term response to injury or infection. Symptoms of acute inflammation can include, redness, swelling, tenderness, pain and reduced function. Please note that if the acute inflammatory phase does not eliminate the pathogen, and resolve the inflammation, the inflammatory process continues to develop into chronic inflammation. If inflammation is prolonged and ongoing it is important to see a healthcare professional as it may be a sign of a more serious condition or disorder (Rondanelli et al., 2018).
How Your Diet Can Influence Muscle & Joint Pain
Diet and nutrition are modifiable lifestyle factors that can impact inflammation and pain (Galland, 2010)(Philpot & Johnson, 2019). A diet with fruit, vegetables, olive oil, nuts, grains and legumes (e.g. Mediterranean diet), with adequate nutrients such as omega-3, and magnesium coupled with a reduction in processed foods can help to reduce inflammation (Galland, 2010)(Philpot & Johnson, 2019). These anti-inflammatory foods can moderate pain and improve functional loss associated with musculoskeletal conditions such as mild osteoarthritis, low back pain and decreased functional abilities (Towery et al., 2018). A low-inflammatory diet can be useful for not only reducing inflammation but also assisting with weight loss. A reduction in excess weight load placed on the joints and muscles improves physical function and reduces joint and muscle pain (Genel et al., 2020).
Eat for Relief: Foods That Help (and Hurt)
Below is a list of foods that can help moderate and reduce inflammation include:
- Fruits (Wu & Schauss, 2012). Citrus fruits such as oranges, lemons, and grapefruits are high in vitamin C and possess anti-inflammatory and antioxidant properties (Majdan et al., 2022).
- Berries including blueberries, strawberries, raspberries, and blackberries help to reduce stress and inflammation (Wu & Schauss, 2012)(Majdan et al., 2022).
- Vegetables that help with inflammation include: tomatoes, olives, garlic, broccoli, and leafy greens like spinach and kale (Wu & Schauss, 2012)(Lapuente et al., 2019).
- Nuts including almonds, walnuts, pistachios, cashews and hazelnuts (Wu & Schauss, 2012)(Salas-Salvadó et al., 2008).
- Wholegrains such as oats, barley, brown rice and quinoa (Wu & Schauss, 2012)(Lefevreet al., 2012).
- Fish are rich in omega-3 fatty acids. Types of fish that help reduce inflammation include Salmon, Mackerel, and Sardines (Ellulu et al., 2015).
Foods to limit or avoid include:
- Red meat and processed meats like bacon, sausages and deli meats (Yu et al. 2024).
- Refined carbohydrates such as white bread, pastries and other processed grains (Yu et al. 2024).
- Alcohol (Yu et al. 2024).
- Added sugars: Sugary beverages like Coke, and desserts (Yu et al. 2024).
- Saturated fats & trans fats: Fried foods and processed snacks (Yu et al. 2024).
While diet plays a key role in managing inflammation, combining it with targeted support can enhance relief. For example, a joint pain cream can help ease inflammation and support joint pain relief, while a muscle pain relief cream may be beneficial for muscle aches, sprains, and strains.
Cooking Methods Make a Difference.
The anti-inflammatory properties of foods can be modified, increased or decreased as a result of particular cooking methods such as boiling, steaming or frying (Gunathilake, et al. 2018). The cooking methods of, raw, boiling, pan-frying, and toasting that have no added fats, and no added oil are associated with positive differences in several inflammatory markers (RodrÃguez-Ayala et al., 2022)(Moreno-Franco et al. 2021). These include kidney function, vitamin D, thyroid hormones, and the preservation of key food nutrients (RodrÃguez-Ayala et al., 2022)(Moreno-Franco et al. 2021). Cooking methods such as deep frying and stewing showed detrimental inflammatory profiles including lower levels of vitamin D (RodrÃguez-Ayala et al., 2022). Herbs and spices beyond their seasoning properties, can also have a systematic impact on inflammation (Charneca et al, 2023). Herbs and spices such as cinnamon, garlic, coriander, ginger, turmeric, and saffron are popular spices to help reduce inflammation (Baliga et al., 2015). Curcumin is an active component found within turmeric. Curcumin has demonstrated potential as a treatment agent for mild osteoarthritis, a disease with an underlying inflammatory cause (Chin, 2016). It is effective in helping to reduce pain, and improve physical function, thus improving mild osteoarthritis suffers quality of life (Chin, 2016).
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