Some studies have even found supplementing with curcumin can provide people with arthritis with a similar level of relief as common pain relievers.

One of the easiest ways to get it on a daily basis is the popular golden milk latte. Julia jmalacoff is a seasoned writer and editor who focuses on fitness, nutrition, and health.

Based in Amsterdam, she bikes every day and travels around the world in search of tough sweat sessions and the best vegetarian fare. Turn on MyFitnessPal desktop notifications and stay up to date on the latest health and fitness advice.

Share it:. Tags eating for performance Fitness Tips nutrition tips. Tomatoes have the antioxidant lycopene that provides improvements for this physical health concern, too. Cruciferous veggies include brussels sprouts, cauliflower, and broccoli.

These foods have been found to block enzymes that result in swelling of the joints. Pinto beans, chickpeas, black beans, soybeans, and lentils all include anthocyanins, a flavonoid that helps reduce inflammation in your body.

Beans and lentils also provide a great source of essential minerals, fiber, and protein. Oils such as peanut oil, vegetable oil, and sunflower oil can increase inflammation levels. Olive oil, however, is an excellent substitute for salad dressings or cooking.

Grains recommended for reduced inflammation and joint pain includes whole oats, rye, barley, and whole wheat. The aromatic root vegetables such as onions, garlic, turmeric, and ginger are all known for their anti-inflammatory properties.

They can treat joint pain and other symptoms of arthritis. Root veggies and garlic can be added to meals for additional flavor while boosting joint health. Dark chocolate is delicious and great for joint paint because cocoa contains antioxidants that counteract inflammation.

The key is to choose chocolate with a high percentage of cocoa and to indulge in moderation. Certain foods can increase inflammation in your body and joint pain. Inflammatory foods you should limit or steer clear of include:. You can improve joint health by starting with a healthy diet.

Protein: Muscle tissue requires protein, which is an essential building block. Moreover, a diet rich in lean proteins can help prevent inflammation from increasing. Incorporate protein-rich foods such as lean meat, fatty fish, poultry, eggs, beans, peas, nuts, or seeds into your daily diet.

Fruit: Antioxidants found in many fruits help reduce inflammation and encourage healing. Besides keeping bones, muscles, skin, and tendons healthy, vitamin C also helps your body produce collagen. Collagen restores and maintains muscle mass and keeps joints lubricated.

Turmeric: The active component curcumin in Turmeric has been found to have potent anti-inflammatory properties and can reduce post-workout inflammation and promote joint health. Aside from its countless therapeutic and anti-inflammatory properties, Turmeric has more than unique chemical properties.

Food is medicine! It is important to know which foods to add to your diet in order to maintain the health of your joints and muscles, but it is equally important to know which foods to avoid.

Your joint and muscle health can be enhanced by avoiding saturated fats, sugars, processed foods, and fried foods. The body requires nutritional food as fuel to function optimally.

Moreover, a diet rich in lean proteins can help prevent inflammation from increasing. Incorporate protein-rich foods such as lean meat, fatty fish, poultry, eggs, beans, peas, nuts, or seeds into your daily diet.

Fruit: Antioxidants found in many fruits help reduce inflammation and encourage healing. Besides keeping bones, muscles, skin, and tendons healthy, vitamin C also helps your body produce collagen. Collagen restores and maintains muscle mass and keeps joints lubricated.

Turmeric: The active component curcumin in Turmeric has been found to have potent anti-inflammatory properties and can reduce post-workout inflammation and promote joint health.

Aside from its countless therapeutic and anti-inflammatory properties, Turmeric has more than unique chemical properties. Food is medicine! It is important to know which foods to add to your diet in order to maintain the health of your joints and muscles, but it is equally important to know which foods to avoid.

Your joint and muscle health can be enhanced by avoiding saturated fats, sugars, processed foods, and fried foods. The body requires nutritional food as fuel to function optimally. Take care of your health by maintaining a nutritionally balanced diet.

ACE physical therapists aim to get patients back to health. Our physical therapists will customize a plan to meet your specific needs and get you feeling better quickly. ACE Physical Therapy and Sports Medicine Institute was founded on the principles of high ethical standards, integrity, honesty, and professionalism.

When you step inside one of their eight convenient locations in the Washington Metro area, your goal becomes theirs: returning you to your normal lifestyle as quickly and safely as possible.

Your email address will not be published. org Facebook Twitter Instagram linkedin youtube RSS. Facebook Twitter Instagram linkedin youtube RSS. When shopping for nuts, your healthiest bet is to choose unsalted varieties to keep sodium intake under control. Like nuts and seeds, many types of seafood can be an excellent source of healthy fats that support optimal joint health.

Salmon is a fatty fish with ample joint-friendly nutrients including calcium, vitamin D, and especially omega-3 fatty acids. While walnuts are rich in plant-based ALA, salmon is a good source of eicosapentaenoic acid EPA and docosahexaenoic acid DHA. They may help limit inflammatory responses, having a beneficial effect on swollen and tender joints in people with rheumatoid arthritis, according to research.

Aim to eat a 3-ounce serving of cooked fish , like salmon, at least twice per week, as recommended by the American Heart Association.

Berries in general—blueberries, strawberries, and raspberries—are lauded for their antioxidant properties , which help reduce a potential cause of inflammation called oxidative stress. Nance suggests adding a cup of tart cherry juice to your meal plan. Nance says. There are so many reasons to eat your vegetables daily, and joint health is one of them.

For this, Mary Valvano, MD, a board-certified emergency medicine physician at BetterNow MD , recommends eating cruciferous veggies like broccoli. This sulfur-rich compound is found in cruciferous veggies like broccoli and has antioxidant activities that may help with arthritis symptoms.

According to research, sulforaphane possesses anti-arthritis effects. Most of the existing research on sulforaphane involves animal studies, so more research is needed, but what we do know is promising—and it never hurts to eat more greens.

Beans and lentils often get a bad reputation for their links to gas and bloating, but these members of the pulse family are an important part of an anti-inflammatory—and joint-friendly—diet. Pulses the edible seeds inside of legumes are rich in protein, fiber, and other excellent nutrients.

Pulses like lima beans, black beans, red lentils, and chickpeas are all strong sources of anti-inflammatory magnesium. Paultre K, Cade W, Hernandez D, Reynolds J, Greif D, Best TM.

Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee osteoarthritis: a systematic review. BMJ Open Sport Exerc Med. Yu Z, Malik VS, Keum N, et al. Associations between nut consumption and inflammatory biomarkers.

Am J Clin Nutr. Kostoglou-Athanassiou I, Athanassiou L, Athanassiou P. The effect of omega-3 fatty acids on rheumatoid arthritis. Mediterr J Rheumatol. Schumacher HR, Pullman-Mooar S, Gupta SR, Dinnella JE, Kim R, McHugh MP.

Randomized double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis OA of the knee. Osteoarthritis Cartilage. Moon SJ, Jhun J, Ryu J, et al. The anti-arthritis effect of sulforaphane, an activator of Nrf2, is associated with inhibition of both B cell differentiation and the production of inflammatory cytokines [published correction appears in PLoS One.

PLoS One. Veronese N, Pizzol D, Smith L, Dominguez LJ, Barbagallo M. Effect of magnesium supplementation on inflammatory parameters: a meta-analysis of randomized controlled trials.

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By Lacey Muinos. Fact checked by Tusitala , for two years. Isaac Winter is a fact-checker and writer for Real Simple, ensuring the accuracy of content published by rigorously researching content before publication and periodically when content needs to be updated.

Cruciferous veggies like broccoli, cabbage, and brussel sprouts, block enzymes that result in swelling of the joints easing pain and stiffness.

Protein: Muscle tissue requires protein, which is an essential building block. Moreover, a diet rich in lean proteins can help prevent inflammation from increasing. Incorporate protein-rich foods such as lean meat, fatty fish, poultry, eggs, beans, peas, nuts, or seeds into your daily diet.

Fruit: Antioxidants found in many fruits help reduce inflammation and encourage healing. Besides keeping bones, muscles, skin, and tendons healthy, vitamin C also helps your body produce collagen.

Collagen restores and maintains muscle mass and keeps joints lubricated. Turmeric: The active component curcumin in Turmeric has been found to have potent anti-inflammatory properties and can reduce post-workout inflammation and promote joint health.

Aside from its countless therapeutic and anti-inflammatory properties, Turmeric has more than unique chemical properties. Food is medicine! It is important to know which foods to add to your diet in order to maintain the health of your joints and muscles, but it is equally important to know which foods to avoid.

Your joint and muscle health can be enhanced by avoiding saturated fats, sugars, processed foods, and fried foods. The body requires nutritional food as fuel to function optimally.

Take care of your health by maintaining a nutritionally balanced diet. ACE physical therapists aim to get patients back to health.

Our physical therapists will customize a plan to meet your specific needs and get you feeling better quickly. ACE Physical Therapy and Sports Medicine Institute was founded on the principles of high ethical standards, integrity, honesty, and professionalism.

When you step inside one of their eight convenient locations in the Washington Metro area, your goal becomes theirs: returning you to your normal lifestyle as quickly and safely as possible.

Your email address will not be published. Chia seeds are one of the richest plant sources of omega-3 fatty acids, a fat source known for their anti-inflammatory and cardiovascular benefits. Researchers found that men who supplemented their diets with milligrams of green tea extract had reduced markers of muscle damage caused by exercise.

There are some things to consider if you're thinking about using green tea extract. The FDA does minimal regulation of dietary supplements, which may not be suitable for everyone. Supplement effects vary individually depending on variables like the type and any medication interactions. Talk with a healthcare provider or pharmacist before you begin any supplements.

Bananas are loaded with carbohydrates and potassium , two muscle-friendly post-workout nutrients. It also helps that they're portable, meaning you can take one with you so you have it ready following your workout. The next time you have a muscle-working exercise session, it might be worth drinking chocolate milk afterward.

The drink contains water, electrolytes, and all three macronutrients—carbs, proteins, and fat—which are all beneficial for recovery. One review found that chocolate milk was as helpful or more helpful compared to other recovery drinks, but more research is needed.

Oatmeal is excellent because it's super quick and easy to make in a pinch. It's a carb- and protein-filled option to eat before or after your workout. Not to mention, oatmeal can also lead to a longer life. Consider eating eggs to help with your muscle recovery. They contain protein, and some eggs are fortified with omega-3s.

Consuming omega-3 fatty acids can be helpful for inflammation. Watermelon juice can be a good option to drink before a workout. Researchers found that this type of juice was beneficial for reducing muscle soreness when drunk an hour before exercise.

Watermelon has a non-essential amino acid called L-citrulline that plays a role in muscle fatigue control. While there are foods you'll want to eat for muscle recovery, there are other ones you'll want to avoid including:. Avoiding high-calorie meals is important too.

People may want to eat a lot of food after an intense workout. However, meals with a high amount of calories can cancel out any gains from exercising. Nutrition is an important part of muscle recovery.

However, you can also give your body the recovery it deserves after a workout by:. While some muscle soreness after a hard workout is inevitable, there are dietary steps you can take to be proactive. Consider adding one or more of the muscle recovery foods or drinks to your next post-workout snack.

Also, other actions, like getting enough sleep and doing active recovery moves, can help your muscles after a workout.

American Council on Exercise ACE. What causes muscle soreness and how is it best relieved? National Academy of Sports Medicine. Nutrition for muscle repair and recovery.

Ferdaus MJ, Chukwu-Munsen E, Foguel A, da Silva RC. Taro roots: an underexploited root crop. Waseem M, Akhtar S, Manzoor MF, et al. Nutritional characterization and food value addition properties of dehydrated spinach powder.

Food Sci Nutr. Mason SA, Trewin AJ, Parker L, Wadley GD. Antioxidant supplements and endurance exercise: Current evidence and mechanistic insights.

Redox Biol. Skrovankova S, Sumczynski D, Mlcek J, Jurikova T, Sochor J. Bioactive compounds and antioxidant activity in different types of berries. Int J Mol Sci. Kulczyński B, Kobus-Cisowska J, Taczanowski M, Kmiecik D, Gramza-Michałowska A.

The chemical composition and nutritional value of chia seeds—current state of knowledge. da Silva W, Machado ÁS, Souza MA, Mello-Carpes PB, Carpes FP. Effect of green tea extract supplementation on exercise-induced delayed onset muscle soreness and muscular damage.

Physiol Behav. Banana nutrition facts: get your potassium today! Amiri M, Ghiasvand R, Kaviani M, Forbes SC, Salehi-Abargouei A. Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials.

Eur J Clin Nutr. Zeng Z, Jendricke P, Centner C, Storck H, Gollhofer A, König D. Acute effects of oatmeal on exercise-induced reactive oxygen species production following high-intensity interval training in women: a randomized controlled trial.

Antioxidants Basel. Department of Agriculture FoodData Central.