5 Foods That Can Help Your Joints


During the month of October, we recognize World Arthritis Day and here at Pasco-Hernando Foot & Ankle we’d like to talk about the effect that food can have on joint health. It’s a fact that eating a nutritious diet overall can help reduce the risk and impact of arthritis and other joint disorders in two ways. First, your diet can help you maintain an appropriate weight (or lose weight if you need to). It’s a simple equation—the more pounds you carry, the greater the strain that you put on your joints, particularly those in your lower extremities. And, it’s not a one to one correlation. One extra pound can put up to 4 times more stress on knee, ankle and foot joints. So, even small gains or losses can significantly impact your joints.

Inflammation Fighters

The other way that food choices can help with arthritis is by choosing ones that have properties that help combat inflammation and joint issues. Below are 5 to try that have proven joint benefits:

  1. Fish—choose the cold-water kinds that are high in omega-3 fatty acids such as tuna, salmon, herring and mackerel.

  2. Soybeans—if you’re not a fish lover, soy is also an excellent source of inflammation fighting omega 3’s. You can get your fill of this low-fat, high-protein food in the form of edamame or tofu.

  3. Cherries and Berries—cherries and other red and purple berries such as strawberries, blueberries, raspberries, and blackberries contain anthocyanins which reduce inflammation and have been shown to reduce the frequency of gout attacks.

  4. Dairy Products—milk, cheese, yogurt and other dairy foods that are full of calcium and vitamin D increase bone strength, which in turn helps your joints. If you are lactose intolerant, turn to dark leafy greens for your calcium.

  5. Green Tea—polyphenols—antioxidants that slow cartilage destruction and reduce inflammation—are found in green tea. For rheumatoid arthritis sufferers, another antioxidant in green tea has been shown to block the production of the molecules that cause joint damage in RA patients.

If you are experiencing any joint pain, stiffness or reduced range of motion, contact our Florida offices in  Spring Hill (352 683-5799) or Hudson (727-868-2128) today. Our podiatrist, Dr. Lawrence J. Kales, can examine your feet and ankles and determine if arthritis is the cause of your discomfort. Once the foot doctor diagnoses the source of your pain, the proper treatment plan can be started.