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Fact File - Top Tips - Food To Ease Musculoskeletal And Joint Pain

Do you suffer from back pain, knee pain, sore joints or perhaps you have arthritis? When anything goes wrong with the workings of our muscles, bones, joints and the connecting tissue, pain is the first indication. It can be excruciating and debilitating and the first thing we reach for is the painkillers. 

Foods high in sugar and saturated fat can spur inflammation. They cause over activity in the immune system, which can lead to joint pain and fatigue. Eating a healthy diet can help to alleviate some symptoms and improve your quality of life.


Some interesting facts –

  • "Arthritis" defines around 200 rheumatic diseases and conditions that affect joints.
  1. 10 million people in the UK suffer from arthritis
  2. 57% of adults with heart disease have arthritis.
  3. 52% of adults with diabetes have arthritis.
  4. 44% of adults with high blood pressure have arthritis.
  5. 36%of adults who are obese have arthritis.
  6. One-third of adults with arthritis age 45 and older have either anxiety or depression.
  • The number of people who suffer from joint pain is unknown
  • Knee pain is the most common form of joint pain
  • Exercise can reduce joint pain
  • Reducing inflammatory foods can relieve pain


Although this is not an extensive list - here are some suggested foods to get you started.

Remember always aim for a healthy balanced diet, plenty of exercise and find time to relax. If you have certain medical issues, you may be asked to avoid some of these foods by your Health Care professional.


Good fats – Omega-3’s and Omega-6’s. Oily fish is a source of Vitamin D

  • Oily fish
  • Nuts (walnuts pine nuts, pistachios, hazelnuts and almonds)
  • Seed oils
  • Olives and olive oil


Whole grains (associated with lowering inflammation markers)

  • Whole wheat pasta
  • Brown/wild rice
  • Whole grain bread
  • Quinoa
  • Oats
  • Buckwheat
  • Bulgur
  • Corn
  • Rye
  • Spelt     


Protein rich red meat alternatives

  • Beans (red beans, kidney beans and pinto beans)
  • Fish
  • White meat
  • Eggs
  • Nuts
  • Seeds


Fruit and Vegetables (rich in Vitamin C, carotenoids and antioxidants – aim for 5 different colours a day)

  • Spinach
  • Broccoli
  • Cabbage
  • Carrots
  • Peppers
  • Squash
  • Blackcurrants
  • Oranges
  • Bananas
  • Tomatoes
  • Red and black grapes
  • Blueberries
  • Kiwis


More Helpful Information - 

Depression, Anxiety, Stress - A Healthy Diet - here

Are You A Hormone Driven Carbohydrate Monster - here

Coping With The Challenges Of Shift Work - here

Power Up & Motivate With Positive Nutrition Workplace Wellbeing can help boost your employees health and wellbeing bringing about a more engaged and energised workforce.  To find out more call Anna on 07778 218009 for an informal conversation.

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