Living With Arthritis? What You Eat Matters More Than You Think

After my last blog post about arthritis, one of the biggest questions I received was, “What should I actually be eating?”

I love that question because nutrition is one of the few things we have complete control over every single day. With every client that I work with, lifestyle changes are always where we start. Think about the amount of food you consume on a daily basis. What you are consuming will either bring you closer to whole health or further away. The really wonderful thing about that is that your eating habits are determined by you and only you. While there isn’t one food that cures arthritis, there are absolutely foods that help support healthy joints and foods that can contribute to a more inflammatory environment in the body.

One thing I always tell my clients is this: food is more than calories. Every bite you take becomes information. Your body takes the nutrients from your meals and uses them to build hormones, repair tissue, support your immune system, maintain healthy joints, and keep you moving. Every meal is an opportunity to either nourish your body or simply fill your stomach.

So let’s talk about what your joints are really hungry for…

One of the biggest changes I encourage people to make is reducing ultra-processed foods. I’m not talking about enjoying birthday cake or having pizza with your family every once in a while. I’m talking about the foods that make up the majority of your diet. Packaged snack foods, sugary drinks, fast food, candy, pastries, and many convenience foods often provide plenty of calories but very little nutrition.

Our immune system is constantly communicating with the rest of the body. Diets built around ultra-processed foods have been associated with a more inflammatory environment, while also crowding out many of the vitamins, minerals, fiber, antioxidants, and healthy fats your joints depend on. If your joints are already inflamed, giving your body fewer of the nutrients it needs to regulate inflammation makes it harder for them to function at their best.

Your joints are also hungry for healthy fats. Every cell in your body is surrounded by a membrane made largely from fat. The types of fats we eat help determine the building blocks our bodies have available to maintain those cells. Omega-3 fatty acids have been studied extensively for their ability to support a healthy inflammatory response and are one of my favorite nutrients for overall joint health.

Some of my favorite sources include wild-caught salmon, sardines, mackerel, walnuts, chia seeds, flaxseed, avocados, and extra virgin olive oil.

Your joints are hungry for protein. This is one area that I think gets overlooked, especially as we get older. Protein isn’t just for athletes or people trying to build muscle. Your body uses protein to repair and maintain muscles, tendons, ligaments, and other connective tissues. Strong muscles help support and stabilize your joints, taking some of the workload off joints that may already be affected by arthritis.

I encourage my clients to include a quality source of protein with every meal whenever possible. Chicken, turkey, fish, eggs, Greek yogurt, cottage cheese, lean beef, beans, and lentils are all excellent choices.

Your joints are hungry for collagen-building nutrients. Bone broth has been enjoyed for generations and naturally contains collagen, gelatin, and amino acids that provide the building blocks your body uses to support connective tissues. While it isn’t a cure for arthritis, it can absolutely be part of a joint-supportive lifestyle.

There are also several excellent collagen supplements available today, and I’ll be sharing some of my favorite brands in a future post.

Your joints are hungry for antioxidants. Every day our bodies create something called oxidative stress. Think of it as the normal wear and tear that happens as we breathe, move, exercise, respond to stress, and simply live life. Antioxidants help protect our cells from that damage.

One of the easiest ways to increase antioxidants is to eat more color. Blueberries, cherries, strawberries, blackberries, leafy greens, broccoli, bell peppers, sweet potatoes, tomatoes, green tea, turmeric, ginger, garlic, rosemary, and other colorful herbs and vegetables are packed with compounds that help support your body’s natural defenses.

And finally, your joints are thirsty. Many people don’t realize that synovial fluid, the body’s natural joint lubricant, is made up primarily of water. Staying well hydrated helps your body maintain healthy joint lubrication and supports normal joint function. While drinking more water won’t cure arthritis, it’s one of the simplest ways to support the tissues that help your joints move comfortably.

One of the things I love most about herbal medicine and nutrition is that we don’t have to chase perfection. We simply have to give the body the tools it was designed to use. Every healthy meal, every colorful vegetable, every serving of protein, every glass of water, and every nourishing choice becomes another opportunity to support your joints from the inside out.

Small choices made consistently are almost always more powerful than dramatic changes that only last a week.

Your body is working hard for you every single day. Feed it accordingly, and it will often thank you for years to come.