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Our Recipe for Joint Health

November 28, 2023

As the temperature outside continues to drop, people may see a raise in inflammation and arthritis symptoms. Cold weather can heighten pain sensitivity, slow blood circulation and cause muscle spasms. Our joints can also detect changes in barometric pressure and react by expanding, adding more stress onto them. 

Inflammation is our body’s natural response to an injury or infection and can be seen in localized redness, swelling, or pain and may cause loss of function of the involved tissues. Certain foods have been identified as anti-inflammatory and may help reduce chronic inflammation and pain - and luckily many of these foods are perfect for upcoming seasonal weather and festivities. 

Fish 

Certain types of fish including salmon, tuna, sardines and other cold-water fish are rich in inflammation-fighting omega-3 fatty acids. These acids reduce C-reactive protein and interleukin-6, which are two inflammatory proteins in the body. 

 

Fruits and Vegetables

Packed with antioxidants that fight inflammation, colorful foods such as blueberries, blackberries, cherries, strawberries, spinach, kale and broccoli will be the best sources of support. 

 

Nuts and Seeds

Walnuts, pine nuts, pistachios, almonds, pumpkin seeds, and other nuts and seed varieties are all full of inflammation-fighting monounsaturated fat, protein and fiber. Sprinkle them on salads, oatmeal or eat them alone as a midday snack! 

 

Beans

Containing many antioxidant and anti-inflammatory compounds, beans like pinto, black, red kidney and garbanzo/chickpea are helpful in arthritis relief. 

 

Olive Oil

Olive oil contains heart-healthy monounsaturated fat, antioxidants and oleocanthal, a compound that can lower inflammation and pain. Pro tip: extra virgin olive oil is less refined and processed. It retains more nutrients than standard varieties.

 

Spices

A great way to incorporate anti-inflammatories into your diet, spices are versatile, carry compounds linked to easing arthritis pain and add warm flavors and colors to your holiday dishes! 

 

Spices like turmeric, ginger, garlic, cayenne, black pepper and cinnamon are easily accessible at your local grocery store and can be found aplenty in your favorite meals, baked goods and drinks! 

 

A Few Recipes out of the Orthopaedic Associates Cookbook

 

Tumeric Chicken 
Served with quinoa (another great superfood!) this dish is a wonderful option since it is gluten-free but still meaty, and it allows you to play around with spices to be as hot or mild as you like!

 

Spiced Chickpea Bowl 
This recipe warms our stomachs and souls while mixing garlic, cinnamon, cayenne, turmeric and other tasty spices with chickpeas and fire-roasted tomatoes. It smells amazing, is customizable and is a hearty option for a meatless dish. 

 

Lemon Basil Baked Garlic Butter Salmon 
A delicious and easy recipe that will leave you feeling good after eating - both health and easy-cleanup wise! Serve it with dark, leafy greens and colorful veggies for an extra boost. 

 

Vegetarian Butternut Squash Chili with Black Beans 
Load up bowls with this chili, garnished with yogurt, cilantro and minced red onion for a satisfying cold-weather dinner that is also full of anti-inflammatory properties. 

 

Kale, Sausage and Pepper Pasta
Utilizing some of our favorite, colorful veggies and flavors, this pasta entree is healthy, delicious and uses only one pot!

 

 

Coconut and Sweet Potato Muffins
Packed with anti-inflammatories and antioxidants, these muffins also feature ginger and cinnamon for a nutrient-rich breakfast or afternoon snack! 

 

We know the importance of feeling your best, especially around the holidays and hope you’ve found a new favorite recipe or ingredient that both boosts your appetite, seasonal festivities and your joint health.