Bone and Joint Pain: What To Eat and What Not To Eat

Intro: Many athletes suffer from bone and joint pain that hinders their performance. However, not all bone and joint pain stems from injury. In fact it can even come from diet. Certain foods can strengthen a person’s bones or weaken them. This article gives info on which foods you should consume more of and which ones to avoid to achieve strong bones.

What foods help with bone structure?:

Having strong bones and joints can enhance an athlete’s performance and reduce the risk of injury. Since bones form the foundation of the human body, it's crucial for their density to be well-developed, and this begins with a proper diet. Certain foods can increase mobility, mitigate joint and bone pain, help injuries heal quicker, and help with heart health.

• Fish and shellfish

• Fruits and berries

• Nuts and seeds

• Cruciferous vegetables: Broccoli, kale, spinach cabbage, etc.

• Beans and lentils 

• Onions and garlic

• High calcium dairy

• Whole grains

• Olive oil

What Foods Should Be Avoided?:

Now that we’ve gone over what foods a person should intake to maintain healthy bones, let’s talk about what should be avoided. Consuming these foods can weaken your bones and joints and increase your risk of injuries. Here are the foods you should be lowering in intake:

• Eggs

• Dairy

• Processed Meats

• Sugar

• Fried Foods

• Refined Grains

Conclusion: Regularly incorporating foods beneficial for bone health into one's diet not only aids in preventing conditions like osteoporosis and arthritis but also promotes an active and pain-free lifestyle. Strong bones and joints are crucial for maintaining mobility, balance, and physical independence as we age. Additionally, a diet focused on bone health can positively impact other aspects of our body, including muscle strength and immune function.

Sources:

Admin. “14 Foods to Reduce Joint Pain: UNC Cary Orthopaedics.” Cary Orthopaedics, 8 Sept. 2023, www.caryortho.com/10-foods-that-help-reduce-joint-pain/. 

“8 Foods That Help Mitigate Joint Pain.” Midwest Orthopedic Specialty Hospital, 20 May 2021, www.mymosh.com/orthopedics/8-foods-that-help-mitigate-joint-pain/. 

“Foods to Avoid If You Have Chronic Joint Pain.” Foods to Avoid If You Have Chronic Joint Pain: NASA Bone & Joint Specialists: Orthopedic Sports Medicine Surgeons, www.nasabone.com/blog/foods-to-avoid-if-you-have-chronic-joint-pain. Accessed 27 Feb. 2024.