Where there’s chronic achiness, there’s inflammation. Below are five natural ways to support your achy joints.
Ground Flaxseed and Chia Seeds
- Seeds are nutrient powerhouses – whole plants spring forth from them, so they have to be.
- Flax and chia both contain healthy omega fatty acids and protein, and they are a good source of fiber.
- Use ground flax to get its benefits, as the outer flax seed shell is hard for your body to break down.
- Caution: dry chia can be constipating for some people, as the dry seeds pull water and can clump up. If you tend towards constipation, blend your chia seeds and/or soak before using.
- Try: add to smoothies, overnight oats, chia pudding (try this one from Dr. Katie), muesli and more – get creative.
Choose Dessert Wisely
- Simply put, sugar increases inflammation. This can make a significant difference in the inflammatory load your body is carrying and how your joints feel over time (among other health concerns).
- Skip the cookies/cakes/pastries/midnight brownies. Instead, choose something that’s whole food based and less sweet. This will help your whole health picture too.
- Try: a pitted medjool date with a swipe of almond butter inside, topped with a pinch of sea salt; apple slices with a sprinkle of cinnamon and a little PB; a small square of high quality 72%+ dark chocolate; chia pudding with blueberries.
Curcumin
- This is an active compound found in turmeric.
- If you’re supplementing with turmeric or curcumin, the quality matters. Choose a physician grade supplement, with an optimal formulation, to get benefits.
- Turmeric itself has a very mild taste and can be easily added to many dishes. Combine it with healthy fats (like olive oil) and/or black pepper to increase absorption and benefits.
- Caution: with any bleeding issues.
- Try: add 1/4 inch of fresh turmeric root into a smoothie; blend a larger 1/2 inch piece of turmeric into an olive oil based dressing; add powdered turmeric to sauces or drinks (try this golden immune boosting shot).
Omega 3 Fatty Acids
- The best sources are high quality seafood or fish oil, although you can get some omega 3’s in foods like chia seeds and walnuts.
- You can take omega’s in supplement form and – you guessed it – the quality really matters here, especially given the potential for toxin/heavy metal accumulation in fish.
- Enjoy wild-caught fish high in omega 3’s several times per week, if you like fish.
- Be sure to vary the type of fish, so you’re not eating one type of fish more than once a week – this allows your body to excrete any toxins much more easily.
- If the fish are very small, that’s less of a concern.
- Caution: with any bleeding issues.
- Try: wild-caught salmon, mackerel, herring, anchovies, sardines.
Pay Attention to Water Intake
- If you’re dehydrated, you’re hurting yourself.
- Your body relies on water – if you’re not getting at least 64oz daily, this basic change can make a big difference in your health and longevity. Not to mention your joints.
- Dehydration can exacerbate joint pain and the surrounding tissue can be more fragile and less nourished, compounding any issues.
- Caution: if you have certain cardiovascular or kidney concerns, including blood pressure issues, talk with your doctor first and make changes gradually. Large changes in fluid intake can have an impact, including if you’re on medication.
- Try: get a 32oz reuseable bottle (buy it now, online – then you’ll have it!). Drink a full one before lunchtime. Then refill and drink another full one before dinnertime.
- Small sips, not large gulps.
- Work up to this gradually, increasing by 8oz per week, until you’re up to at least 64oz.
- Add a scoop of high quality collagen, which can support joint and tissue health, to your water for extra support.
Know that you can feel better and that there are natural ways to support your body and reduce joint inflammation.
Always check with your own doctor before making any changes.
Resources include:
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doi: 10.1111/jhn.13317
doi: 10.1111/j.1753-4887.2010.00304.x
doi: 10.1016/j.jmbbm.2011.04.018
This blog and website do not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Always check with your own healthcare provider before taking a new supplement and before making any significant diet, lifestyle, exercise or other changes. Never ignore professional medical advice in seeking treatment because of something you have read on this site. If you think you may have a medical emergency, immediately call your doctor or dial 911.