Have you been feeling aching joints? The knee joint is probably the most frequently damaged joint, but you can also feel it on your shoulders, hips, elbows, etc. Joint pain refers to discomfort, aches, and soreness in any of the body’s joints. (1)
Today we are going to talk about why your joints are aching, and what you can do that may help you with joint pain and fatigue.
A joint is a point where 2 bones connect, and it is a movable connection. They come in many different shapes and sizes (2)
“As joints are the connections between bones, they provide support and help you move.”
For example, the hip and shoulder joints are ball and socket joints, which allow the greatest freedom of movement. The knee and elbow joints are hinge joints, they allow movement in one direction. We also have a pivot joint, like the head, that allows a rotating or twisting motion. (9)
“There are 360 joints in the human body. Joints are lined with cartilage which cushions and enables the joint to move smoothly and easily.” (2)
Joint pain can be caused by a number of different factors ranging from age, lifestyle, injury, and infections. Common causes of why your joints are aching include: (2)
- Different types of arthritis: osteoarthritis, rheumatoid arthritis, spondyloarthritis, and viral arthritis. (6)
- Inflammation: usually injury-related such as an ankle sprain. (2)
- Other causes: fibromyalgia, depression, hypothyroidism. (6)
“For a lot of people, aching joints is due to some kind of arthritis (joint inflammation).” (6)
But why exactly do my joints hurt? The most common cause is cartilage damage. As we age the cartilage lining our joints wears out and can become frayed or fragmented. (2)
Other reasons may be ligament sprains (for example by twisting your ankle), or dislocations (shoulder dislocations are the most common joint to dislocate).
As you can see, aching joints’ causes are many, and treatments vary depending on the cause. (6)
“The most frequent joint problems are knee, shoulder, hip, elbow, foot, and ankle.” (2)
If you are feeling some pain in any of your joints, the first things doctors recommend are: (4)
- Rest the joint, avoiding any activities that cause you pain.
- Ice the joint for about 15 minutes, several times each day.
- Compress the joint using an elastic wrap.
But we know you people are curious about making lifestyle changes to reduce joint pain. If you want to do it from the inside out, taking a look at your diet is a great place to start. (8)
“Your everyday routine can have a big impact on the health and longevity of your joints.” (8)
Choosing foods that build bone density, strengthen connective tissue, and reduce inflammation can help you prevent injuries and preserve your joints for long, active life. (8)
You may be taking medicines, but many studies have shown that certain foods, spices, and supplements may help in addition to medicines. (10)
If you do a quick research you will find the classic recommendations: eat your veggies, fruits, fish, nuts, etc. And that’s right. But today we have brought to you the top superfoods that you can take for aching joints.
Also known as Curcuma, which is named in Spanish, or Curcumin, the main active ingredient.
Although it is most often used in recipes for its bright yellow color, it has so many benefits and the best for joint pain. (11)
Curcumin, or Turmeric, is a potent anti-inflammatory that reduces pain, inflammation, and stiffness related to rheumatoid arthritis and osteoarthritis; it also treats bursitis. (11)
Collagen helps maintain the integrity of your cartilage, which is the rubber-like tissue that protects your joints. As the amount of collagen in your body decreases as you get older, your risk of developing degenerative joint disorders increases. (12)
Taking collagen supplements has been shown to reduce inflammation and stimulate collagen synthesis in the body. This may help promote pain relief among people with joint disorders like osteoarthritis. (12)
“A study showed that 73 athletes who consumed 10 grams of collagen daily for 24 weeks experienced a significant decrease in joint pain while walking and at rest, compared with a group that did not take it.” (12)
Low magnesium levels can contribute to chronic inflammation and joint degenerative disease. Some signs are muscle weakness, inflammation, fatigue, etc.
Magnesium could be a therapeutic alternative for osteoarthritis through the management of inflammation and cartilage regeneration, but it will work better in association with vitamin C. (15)
Supplementing magnesium with vitamin C may slow down cartilage breakdown. Vitamin C (Camu Camu) is a potent antioxidant and when combined with magnesium the researchers were able to show additive effects to significantly alleviate joint destruction and pain. (15)
“An increased magnesium dietary intake is associated with a better knee cartilage architecture, also when adjusting for potential confounders, suggesting a potential role of magnesium in the prevention and treatment of knee osteoarthritis.” (15)
Black seed oil (BSO), also known as black cumin oil, or Nigella sativa, has been historically used for so many conditions, including arthritis. (17) Black seed oil is high in antioxidants, which are important for health, as research has shown that it can reduce inflammation. (20)
“A study has shown that the pain-relieving properties of black cumin oil are effective on geriatric individuals living with knee pain.” (16)
How can I use this oil for joint pain? Rubbing it on your joint will help you relieve the pain.
Moringa Oil has proven to contain vitamins (like A, C, E, and K), minerals (like calcium, potassium), and is full of protein, and amino acids. This helps you to repair the damage done on your joints.
Furthermore, Moringa has been used to reduce the effects of rheumatoid arthritis. It has natural anti-inflammatory properties that help treat the inflammation, pain, and swelling brought on by arthritis. (21)
You can use it in two ways, ingesting the oil and obtaining the benefits via intake, or rubbing it into your aching joints and feel cooling pain relief.
“Moringa is recognized for strong anti-inflammatory action and can be very useful against inflammation in disease.” (22)
Anything to avoid? Sugars and refined grains, including white rice, pasta, and white bread, are the worst food culprits when it comes to reducing or relieving joint inflammation. (10)