Struggling with joint pain, stiffness and swelling? The following nutritional strategies, along with routine low-impact exercise and healthy weight management, may help.

As the ancient Greek physician Hippocrates said; "Let food be thy medicine and medicine be thy food." Unprocessed, whole foods not only support arthritis, but the entire body.

1. Antioxidant-Rich Foods

Antioxidants neutralize free radicals, and may help reduce tissue damage from inflammation. Choose fresh produce for the utmost potency, targeting pigment-rich grapes and berries, deep green vegetables and teas (green tea, in particular).

   Antioxidant Superfoods Include:

• Red, purple & blue grapes
• Blueberries
• Red berries, like cranberries, raspberries & strawberries
• Dark greens like kale, collard greens and spinach
• Walnuts, pecans and chestnuts
• Dark chocolate or raw cacao
• Green tea

2. Omega-3's

Omega-3 fatty acids, including EPA and DHA, may help reduce painful inflammation - and in turn, help reduce the risk of disorders influenced by inflammation. High amounts are naturally found in oily fish, like wild Alaskan salmon and cod liver oil. If you're vegan, give freshly-ground flax seeds or walnuts a try.

3. Ginger and Turmeric

Staples in Ayurvedic medicine, ginger and turmeric are used extensively for inflammation. Try cooking with these aromatic spices (fresh root, if possible), or pick up capsules if the taste isn't your thing. The key is to use them regularly.

Sources

Dr. Weil "3 Foods for Arthritis Pain"

Web MD "10 Nutrient-Rich Superfoods"

Dr. Weil "Fish Oil and Omega-3"