***This content comes from the Joint Pain Programme Journal by Nuffield Health. As a Rehab Specialist running this program, I’m excited to share these helpful insights with you all.
Although the focus of this programme is your joint pain, your general health is most important.
There are some specific dietary considerations in certain musculoskeletal conditions; however, it is more important that you eat for general health first.
A healthy diet helps keep your cardiovascular system in good condition, improves your immune system, and will help to maintain a healthy musculoskeletal system.
As discussed previously, maintaining a healthy body weight is vital for reducing joint pain.
What are my foods made from?
Proteins, carbohydrates, and fats
Proteins, carbohydrates, and fats are nutrients that your body can use to release energy.
Proteins are the ‘building blocks’ of our body, allowing us to create new muscle and repair damaged tissue.
Carbohydrates are our body’s main fuel supply, and fats are an alternative energy supply and are vital for cell function.
Don’t be scared of fats or carbs, as they are necessary to keep you healthy.
.
Vitamins and minerals
Vitamins and minerals cannot be used for energy but are no less important.
These are generally consumed in small amounts but have essential jobs around the body, e.g., helping your blood clot when it needs to and conducting messages to your heart muscle, allowing your cells to transport nutrients to the right place.
But you generally won’t see a pile of them on your plate!
.
Hydration
Water is essential for maintaining normal metabolism and recovery. Aim to have 6-8 glasses of water.
This may go up with exercise and hot weather. Decaffeinated coffee and tea count towards this.
Try to limit fruit juice or smoothies to 150 ml daily because of their high sugar content, which can damage teeth.
My shopping list:
✅ Good carbohydrates: Porridge oats, wholegrain cereals, wholemeal bread and pasta, brown rice, sweet potatoes.
✅ Lean proteins: Chicken, lean meat, fish, eggs, milk, kidney beans, nuts, seeds, lentils, quinoa, tofu, Greek yogurt, and cottage cheese.
✅ Healthy fats: Olive oil, oily fish, plant-based spreads, avocados, soya beans, almonds, Brazil nuts, walnuts, flaxseeds.
✅ Fruit and vegetables: Aim to eat a rainbow; different coloured fruit and vegetables provide different vitamins and minerals. Examples are leafy green vegetables, broccoli, carrots, red peppers, tomatoes, bananas, blueberries, and citrus fruit.
To help look after your heart health, it is important to make sure you choose the right type of fats.
By reading food labels, you will learn more about the fat content of different foods.
To help keep your heart healthy:
• Replace saturated fats with small amounts of mono and polyunsaturated fats.
• Cut down on foods containing trans fats.
• It’s also important to remember that all fats and oils are high in calories, so even the unsaturated fats should only be used in small amounts.
Unsaturated fats: Unsaturated fats can be classified as monounsaturated fats (for example, olive oil, rapeseed oil, almonds, unsalted cashews, and avocado) or polyunsaturated fats (including sunflower oil, vegetable oil, walnuts, sunflower seeds, and oily fish). They are a healthier choice.
❌ Saturated fat: Excessive saturated fat can raise the cholesterol levels in the blood, which increases the risk of developing coronary heart disease. Saturated fats are typically found in high amounts in processed foods and animal products, such as meat and dairy.
❌ Trans fats: Another type of fat, known as trans fat, can also raise the level of cholesterol in the blood. Examples include cakes, fried foods, and margarine.
Once your diet is good for your overall health, we can make the small adjustments that consider musculoskeletal problems more specifically.
.
If you find that your joint pain is diet-sensitive, speak to your health-care professional about further exploring dietary options in musculoskeletal conditions.
.
Because the effects of the below changes are very person and condition-specific, it may be worth trying them one at a time to see which ones really have a positive impact for you.
During any period of experimentation, it is worth keeping a symptom diary to help you interpret results.
To include:
Fish: rich in Omega-3, which has anti-inflammatory properties, as well as contributing to cardiovascular health.
Green tea: for the antioxidant effects, but beware this tea is caffeinated.
Broccoli and kale: the stars of the fresh fruit and veg show, which provide an array of vitamins and their antioxidant effects.
Cherries: are more specifically linked with improvement in gout control.
Ginger, turmeric, garlic: Turmeric in particular is long-linked with anti-inflammatory effects.
Walnuts, pine nuts, pistachios, almonds, flax and chia seeds: providing anti-inflammatory Omega-3, as well as being healthy sources of calcium, protein, healthy oils, magnesium, and vitamin E.
To minimise:
Sugar, refined carbohydrates, and white flour: simple/refined sugars are quick-release energy that can spike your blood sugar and insulin levels, which can cause low-grade inflammation. High levels of intake long-term will increase your risk of developing type 2 diabetes.
Salt: as well as contributing to a number of other health conditions (blood pressure, kidney health, etc.), high salt intake can lead to water retention and swelling, as well as causing you to lose more calcium that could be used to keep bones strong.
Fried food (and other unhealthy sources of fats like processed red meat) can be a source of omega-6, which can cause inflammation.
Alcohol can be high in refined carbohydrates (see above), as well as purines, which can drive gout and potentially complicate osteoarthritis. Alcohol can also negatively impact your general health and weight management.
Portion control and a balanced diet
The Healthy Eating Plate
It’s important to bear in mind the volume of food you eat; you can have too much of something good.
If we consume more energy than we use, this leads to weight gain, which, as discussed, can impact your joint pain.
Below are some example portion sizes that you should aim to stick to:
Your Space to Reflect
📍 Starting Point
- How does your current diet affect how you feel?
- What role does food play in managing your condition?
🤔 Looking Deeper
- When have you noticed certain foods affecting your joints?
- How has your understanding of nutrition changed over time?
💡 Exploring Possibilities
- Which anti-inflammatory foods could you add to your meals?
- What small changes to your eating habits feel most manageable?
🔄 New Perspectives
- How might viewing food as medicine change your eating choices?
- What would a joint-friendly eating pattern look like for you?
Share this post