The Arthritis Foundation estimates that one in every five adults in the country are affected by the joint condition. The chronic pain that arthritis patients experience ranges from a burning sensation to a dull, nagging ache. The condition is often accompanied by soreness and stiffness of the joint on waking up in the mornings. A progressive condition, arthritis can result in restricted mobility and severe pain if not managed.

Food is a crucial element in managing arthritis pain. Though over-the-counter medication, exercise, massage, and alternative therapies help reduce inflammation and pain, managing pain through diet is a long-term, reliable, and effective approach. Here’s a selection of the top foods to manage arthritis pain:

• Fatty fish: Salmon and tuna contain high levels of omega-3 fatty acids that significantly reduce swelling and pain. Other fish like cod, herring, mackerel, and sardines also contain these healthy fats with anti-inflammatory properties. If one doesn’t enjoy the taste or odor of fish, they can also take omega-3 supplements after consulting a doctor.
• Berry blast: Dark-hued berries like blackberries, blueberries, and cherries contain anthocyanins that relieve pain, reduce inflammation, and have antioxidant properties that boost immunity and promote cell regeneration. One can pop them into their morning cereal or munch a handful to deal with mid-meal hunger pangs.
• Whole grains: Refined and processed grains tend to ramp up arthritis pain as they increase inflammation markers in the blood. That’s why arthritis patients should make wiser grain choices in the form of whole grains like barley, brown rice, quinoa, whole wheat, and whole oats. These foods are also great if one has gluten sensitivity. They’re rich in B vitamins and fiber, and they also boost the immune system and reduce inflammation.
• Spice it up: Traditionally, certain spices have been used since ancient times to reduce pain and inflammation. Turmeric has curcumin, which inhibits the action of NF-KB, a protein complex that controls inflammatory responses as it has anti-inflammatory and antioxidant properties. Cayenne pepper is another top food to manage arthritis pain as it contains curcumin and promotes the release of endorphins that combat pain and stress. Garlic added to food to heal tissue damage and boost immunity, and ginger root is another beneficial spice for arthritis patients.
• Veggie variations: Cruciferous vegetables like broccoli and cauliflower and other vegetables like Brussels sprouts and mushrooms help add dietary fiber, vitamins, and antioxidants to one’s diet, helping keep arthritis flare-ups away. A great tip is to make a bottle of home-made salsa with fresh veggies and use it in place of store-bought dips or mayo.
• Oils and nuts: One should select oils with high omega-3 fatty acid content like canola oil, olive oil, and cold-pressed coconut oil as they have anti-inflammatory properties. Nuts and seeds are among the top foods to manage arthritis pain, provided one is not allergic to any of them.

While choosing the right foods to fight the symptoms of arthritis, remember that not everyone has the same reaction to all foods.