Inflammation is a hot topic these days, with influencers and “experts” of all stripes offering tips to reduce inflammation to promote joint health and improve a plethora of other conditions. But the reality of inflammation and anti-inflammatory diets is more complex.
“Inflammation is a tricky term. People often think of it related to conditions like rheumatoid arthritis and lots of swelling, but some inflammation is helpful in healing,” said Endeavor Health sports medicine specialist Hallie Labrador, MD. “There is good and bad inflammation.”
There is in fact research that shows that increased markers of inflammation in the blood can lead to higher risks of metabolic diseases like diabetes, and some autoimmune conditions like arthritis that can lead to joint pain.
And while the idea of an anti-inflammatory diet is generally accepted as a positive, there is not absolute agreement on the best anti-inflammatory foods. There are, however, some well-established guidelines.
Avoid processed foods and added sugars
“In general, ultra-processed foods should be avoided and processed food should be a very limited part of your diet,” said Dr. Labrador. “Added sugars should also be limited.”
The jury is still out on natural sugars, but there are other benefits including fiber, micronutrients and vitamins in fruits that are sources of natural sugar.
Individual differences also complicate the idea of absolute food guidelines. “We’re not all the same when it comes to metabolism, genetics and a lot of variables,” added Dr. Labrador.
Foods and supplements with anti-inflammatory effects
Foods that are typically part of a recommended anti-inflammatory diet include fish rich in omega-3 fatty acids; cruciferous vegetables like broccoli, Brussel sprouts and kale that are full of phytochemicals; yogurt which supports gut health; and green tea, which is rich in polyphenols.
Some people turn to supplements including omega-3 fatty acids in fish oil and turmeric for beneficial anti-inflammatory effects, but those should be taken with caution. “You should be careful about how much you are consuming as taking too much of these supplements can do damage,” said Dr. Labrador.
Regular physical activity is the best prescription for joints
Eating a balanced, anti-inflammatory diet can benefit your joints, but physical activity is an equally important prescription for joint health, stressed Dr. Labrador. Joints are put together to allow and withstand vigorous movement.
“Regular exercise is essential for joint heath. If you can tolerate high impact activities like running, jumping and plyometrics and you enjoy them, that’s great,” she added. For people who already suffer from joint pain and high-impact activities are not an option, lower or non-impact activities like walking, cycling and swimming are recommended.
Genetics and previous injuries can contribute to arthritis and chronic joint pain, but movement and healthy eating can help.
“Exercise and diet are the things we can control. Do whatever you can to keep moving,” urged Dr. Labrador. “When you stop moving that creates more problems.”
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