Top 5 Nutritional Strategies to Reduce Joint Pain












We often get questions about the best medication

to take for joint pain or arthritis. Usually, they

have tried over the counter Tylenol or Ibuprofen

already. Often, a doctor has prescribed an anti

inflammatory pain medication to address the



Friends, family, and clients want to know about

the side effects.  Heart, liver, kidney disease

caused by use or overuse of these medications.

How about interactions with other prescription



So, what's my answer?


Well, our goal at Peak Potential Physiotherapy

& Wellness is to:

"Empower our local community to transform

their lives, stay independent, & active without

MEDICATIONS, injections, or surgery."


Along side our treatment plans, I urge you to

look into nutritional strategies that are going to

naturally decrease inflammation in your joints.

When I started to dig into the research, I was

surprised to see strong scientific studies and

validated literature about this.


I always knew nutrition was important to how

our bodies worked.  I never realized how powerful

food can be.  Especially in regards to prevention of,

as well as healing pain.


When you have arthritis, or joint pain, your body

is in a state of inflammation. Therefore, the focus

needs to be on adding food that reduce

inflammation and cutting out foods that increase

inflammation in the body.


So what are the top nutritional strategies you

can start using today to decrease pain and



1. Foods High in Antioxidants


Colorful foods are high in antioxidants.  This

includes food such as blueberries, cherries, spinach,

and broccoli.  Antioxidants support the immune

system, which fights inflammation and joint pain.


2. Omega 3 Fatty Acids


Omega 3 Fatty Acids, or fish oil reduce joint

swelling which leads to pain symptoms. Found in

fish, nuts, and healthy oils, omega 3 is shown to

decrease morning stiffness and progression of

disease activity in both rheumatoid and



3. Increase Fiber


A high fiber diet increases something in your

body called C-reactive protein.  This leads to

many inflammatory processes in the body

causing joint pain, heart disease, and diabetes.

Just increasing fruit and vegetable consumption

to include 20-35 grams of fiber per day is found

to decrease inflammation by as much as 1/3.


4. Cut out sugar and refined foods


Sugars and processed foods (think chips, cookies,

donuts) trigger the release of inflammatory

messengers in the body.  To decrease

inflammation, avoid foods with fructose or sucrose

on the label.  In addition, avoid refined

carbohydrates (especially white flour products),

and partially hydrogenated oils.


5. Supplement Appropriately


The most common nutrient deficiencies leading

to arthritis symptoms are Vitamin C and D,

selenium, and Omega 3 Fatty Acids.  Deficits in

these areas are known to contribute to



In addition, a probiotic supplement can help

reduce inflammation.  It helps by building up good

bacteria in your intestines.  Healthy foods, along

with a good probiotic supplement can work together

to keep joints healthy and your body strong.


The supplements we use to combat joint pain and

stiffness (and favorite's of Dr. Oz too) can be found


Omega 3 Fatty Acid



Hippocrates says, "Let food by thy medicine".


Therefore, any supplements you take need to

be in addition to, NOT instead of a diet of healthy

foods.  Also, it isn't safe to abruptly stop taking a

prescription medication without consulting your



My advice, start implementing some of these

strategies TODAY. When you see an

improvement in your pain, talk to your doctor

about the changes you are making.


Do you have any questions?

Do you need further nutritional guidance?

Are you looking for other strategies to decrease

pain without having to see a doctor or another


Comment below or call our office at 901-316-5456.