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6 Superfoods for Arthritis

Ease the ache and reduce inflammation by adding these standouts to your diet

Maxileon/Getty Images If your hips, knees or hands have gotten stiffer and more painful in recent years, you might be among the more than 32 million Americans who suffer from osteoarthritis (OA). This degenerative joint condition, often described as the “wear and tear” form of arthritis, causes the cartilage that normally cushions joints to break down, allowing bone to rub against bone. The result: pain, redness, stiffness and inflammation. This kind of is mainly treated by pain-relieving medications, but lifestyle changes can also help a lot. Exercise and weight loss tend to be top of the list. Regularly moving the impacted joint helps stretch and strengthen the muscles surrounding it, which can ease stiffness and promote mobility. If you're overweight, shedding a few pounds will help take some strain off a weight-bearing joint (like your knee or hip), as well as reduce the amount of inflammatory proteins that are naturally produced by fat cells. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. Dietary changes are, of course, the key to losing weight, but tweaking your eating habits can also help control arthritis symptoms. That's because while osteoarthritis is primarily caused by overstressing one or more joints, “there's also a component that has to do with the body's response to injury, which is inflammation,” says Melissa Ann Prest, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. She points to the Mediterranean and DASH diets, which limit added sugar, refined carbohydrates and saturated fat, as anti-inflammatory standouts. Whether you follow a specific diet plan or not, regularly adding the following foods to your plate (while simultaneously cutting back on fried food and sweets) might help soothe your achy joints and perhaps even slow down the progression of arthritis.

Superfood No 1 Salmon

Oily like salmon are rich in inflammation-fighting omega-3 fatty acids, which may help curtail OA symptoms, says Toby Amidor, a registered dietician and author of The Family Immunity Cookbook (October 2021). Salmon contains both EPA and DHA, two types of omega-3s that are found in all the cells of the body, she explains. AARP NEWSLETTERS %{ newsLetterPromoText }% %{ description }% Subscribe Health & Wellness Access AARP health Smart Guides, articles & special content See more Health & Wellness offers > Superfood No. 2. Olive oil
Extra-virgin olive oil doesn't have many omega-3s, but it does contain other unsaturated fats that similarly help quiet inflammation in the body, says Prest. This flavorful oil might even help slow the deterioration of cartilage in people with osteoarthritis, according to a research review published in Nutrients. Perhaps most exciting for arthritis patients, however, is the fact that olive oil contains a compound called oleocanthal. Scientists have determined that oleocanthal has a mechanism of action that's similar to the way work to ease pain. While no one is suggesting that you can toss your pills if you indulge in spaghetti aglio e olio (spaghetti with garlic and oil) more often, swapping saturated fats like butter for olive oil should help decrease inflammation throughout your body and might make your osteoarthritis more tolerable. (Plus, it's better for your heart.) AARP Membership — $12 for your first year when you sign up for Automatic Renewal Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. published in the European Journal of Pain. Scientists think anti-inflammatory compounds in garlic interfere with prostaglandins, hormones that are produced at the site of damage or infection. Components in garlic may also combat inflammatory cytokines (proteins) that might otherwise damage cartilage.

Superfood No 5 Spinach and kale

These leafy greens are loaded with , which research suggests is important for cartilage health, says Prest. That might explain why observational studies have found that older adults who don't get enough K, which also plays a role in strengthening bones and helping blood to clot, are more apt to develop OA. Some scientists believe that vitamin K helps with arthritis by preventing the cartilage from calcifying (hardening). While adding more spinach and kale to your diet will also give you a boost of folate, vitamin C, vitamin A and calcium, don't rapidly up your intake if you take a blood-thinning drug like warfarin (Coumadin). The vitamin K in these greens can counteract the impact of your blood thinner, so be sure to check with your doctor before making any major dietary changes.

Superfood No 6 Honey ​

There’s been some buzz around honey’s purported health benefits since ancient times, and while more research is needed to see whether they truly hold up, this sticky substance contains numerous natural compounds that explain how it might help people with osteoarthritis. According to a 2021 report published in Frontiers in Pharmacology, these include flavonoids (plant-based antioxidants) such as quercetin and apigenin, which counter inflammation. What’s more, some honey-derived flavonoids, including luteolin, have been found to inhibit matrix metalloproteinases, enzymes that play a role in degrading joint cartilage. Editor’s note: This article has been updated from a version published in July 2021. More on health AARP Membership — $12 for your first year when you sign up for Automatic Renewal Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. AARP VALUE & MEMBER BENEFITS See more Health & Wellness offers > See more Flights & Vacation Packages offers > See more Finances offers > See more Health & Wellness offers > SAVE MONEY WITH THESE LIMITED-TIME OFFERS