Many people suffer from chronic joint pain and look to solutions like painkillers or surgery to alleviate their pain. However, what if I were to tell you that your diet plays a massive role in your joint health, and that by improving your diet, you may just be able to reduce your joint pain?
How gut health affects your joints
You may be surprised to learn the role that your gut health plays in the health of your joints. Remember, your gut is the home to thousands of microorganisms that play a role in your digestion, immunity, and overall health. When your gut microbiome is unbalanced, it can cause inflammation throughout your body, including in your joints, which is why eating healthy is vital for anyone living with chronic joint pain.
Some researchers have even found a connection between gut health and the formation of a condition known as osteoarthritis (OA) — one of the most common causes of chronic joint pain around the world. Scientists call this the “gut-joint axis.” Essentially, the imbalance of the gut biome releases proinflammatory cytokines and inflammatory metabolites, which can play a role in the development or progression of OA. Although gut health is not the only factor that contributes to the development of osteoarthritis, maintaining a healthy gut can help prevent you from forming this painful condition.
Adopting healthy diet habits to improve joint health
The best way to maintain a healthy gut biome is to adopt healthy diet habits that support your gut health. Thankfully, many of these habits that support a healthy gut microbiome will also have the positive effect of helping you lose weight. And since being overweight puts more stress and pressure on your joints, this has a doubly positive impact on your joint health.
When determining a diet to promote weight loss and proper gut health, it is important to choose nutrient-rich foods like lean proteins, whole grains, vegetables, fruits, and healthy fats. These foods give your body the nutrients it needs to survive and thrive while leaving you feeling full. Fiber-rich foods are another element of a diet that fosters a healthy gut microbiome.
On the other hand, you should limit the consumption of processed foods, sugars, saturated fats, and alcohol. That’s not to say you can’t have any of these items — it’s okay to indulge in moderation — but they should not comprise most of your diet. These foods don’t have much nutritional value and are also not particularly good for your gut health, favoring the less helpful types of microorganisms than the beneficial ones.
Consider using smaller plates and mindful eating practices to help control the types and amounts of food you eat. When you use a smaller plate, there’s less room to fill with food, which inherently limits your portion sizes and forces you to consciously choose to get another serving if you wish to eat more. Particularly when it comes to the unhealthy foods that are harmful to your gut’s microbiome, this method can be particularly beneficial.
Additionally, it can be a good idea to follow a regular meal schedule, as this can help you avoid overeating. Your body has a natural cycle for when it gets hungry. If you delay eating, you might feel the temptation to snack between meals, which would cause you to take in more calories than you need. Or, worse yet, you might binge-eat when you reach meal time.
To lose weight and keep your gut healthy, it is also crucial to drink plenty of water and stay hydrated throughout the day. Since water takes up space in your digestive system, drinking it can help you not feel as hungry between meals. On top of that, some studies have found that drinking water could positively affect the immune function of your microbiome, which could, in turn, affect your joint health.
As you look to adopt new habits this summer, consider cleaning your diet and adopting gut-healthy habits. In doing so, you’ll not only feel better but also potentially improve your joint health and reduce a critical risk factor for developing osteoarthritis. So what are you waiting for? Start adopting these healthy habits today.
Editor’s Note: — Marty Jaramillo, PT, is a Sports Physical Therapist, Athletic Trainer, Strength & Conditioning Coach, and medical advisor to AposHealth. Marty is a renowned Sports Injury Analyst and Sports Physical Therapist with over 30 years of clinical experience. Jaramillo is a trusted name in sports medicine and rehabilitation. The first and only official on-air Injury Analyst on CBS Sports and formerly ESPN, reporting on injury and recovery that impacts players and teams across all sports, including the NFL, NBA, MLB, and global soccer leagues.
