21 Anti-inflammatory Foods

21 Anti-inflammatory Foods

 There are many natural alternatives you can try before aspirin and other anti-inflammatory medication. These foods will also simultaneously advance your health with powerful nutrients which will set the stage to help prevent future pain and illness…and they taste incredible!

Chronic pain can really deter you from doing even your routine activities. Anyone who suffers from any kind of chronic pain can surely tell you how difficult it is sometimes to get up from bed in the morning because of back, knee or neck pain.

 

 

 

Pain is a huge de-motivator and chronic pain has been linked to increased depression and and other serious health conditions. Inflammation also cause many adverse effects causing soft tissue and joint swelling. Pain can be controlled in the long-term by dietary changes. Using prescribed pharmaceuticals or even over the counter pain pills will always result in some type of recurrence since they only address symptoms and not causes. The key is a diet filled with foods that bombard your body with the right nutrients to sustain health and prevent pain. Here is a list of 21 anti-inflammatory foods.

1) Ginger

Ginger is one of naturesbest ways to reduce pain. Ginger reduces pain-causing prostaglandin levels in the body. A study by researchers found that when people who were suffering from muscular pain were given ginger, they all experienced improvement. The recommended dosage of ginger is between 500 and 1,000 milligrams per day. Drink Ginger Tea or place shavings in your foods. Either way will get you relief from recurring pain.

2) Acai Juice

A daily glass of Acai Juice is associated with reduced pain in joints, and this is correlated with improved blood antioxidant levels. This powerhouse, antioxidant packed berry from the Amazon is helping people feel better and increase energy levels all while detoxifying the body.

3) Coffee

 

 

 

Studies show that 200 milligrams of caffeine-about the amount in 16 ounces of coffee-provides relief from headaches, including migraines to some extent by constricting blood vessels. But keep in mind that relying on caffeine long-term can backfire, since habitual coffee drinkers usually suffer withdrawal headaches when they cut back on the caffeine. Consume coffee moderately to advance your health.

4) Olive Oil

Olive oil is like liquid gold when it comes to fighting pain. It is rich in antioxidant polyphenols that help to reduce common pain causing mechanism in the body. Olive oil is also a good substitute for butter, but use it carefully as it has 120 calories per tablespoon. Olive oil is best used cold and should not used for high temperature cooking since this can actually convert it to a trans fat which promotes inflammation.

5) Sage

When your throat is scratchy and irritated, try sipping on a tea made from brewed sage leaves. It’s a remedy recommended by herbalists and has some support from clinical trials. A 2006 study found that spraying sore throats with a sage solution gave effective pain relief compared to a placebo.

6) Raw Almonds and

 

 

 

 

Raw almonds are a great source of Omega-3 fatty acids and anti oxidants, both of which help reduce pain. Add those nuts to your salad or just much on a handful as an afternoon snack. Raw walnuts and walnut oil also contain the same powerful Omega-3 fatty acids that fight pain and inflammation in the body. Walnuts are top of the tree when it comes to heart healthy super foods.

8) Greens

Greens like spinach, amaranth, fenufreek leaves, argula not only have high iron content, but are loaded with Vitamin K that helps maintain strong bones and healthy joints. A study shows that older adults with ample blood levels of K were less likely to develop osteoarthritis, compared to a low-in-K control group. However, Vitamin K also helps with blood clotting, so if you’re taking blood thinners, be sure to check with your doctor before boosting your K intake.

9) Grapes

Resveratrol in grapes, and grape juice can often have an analgesic effect similar to aspirin.

10) Flax Seeds and Flax Oil

Freshly-ground flax seeds and cold-pressed flax oil, contain plentiful amounts of fatty acids known as Omega-3s. DAs with olive oil, do not cook with flax oil. Coconut and grapeseed oil are better oils to cook with since they maintain their healthy properties under heat.

11) Turmeric

Turmeric (curcuma longa) is the yellow spice commonly used in Indian curries. Research shows that curcumin suppresses pain through a similar mechanism as drugs like COX-1 and COX-2 inhibitors (without the harmful side effects). Choose a standardized extract with 1500mg of curcumin content per day.

12) Salmon

13) Mackerel and

14) Herring

 

 

 

 

Most fatty fish like salmon, mackerel and herring also contain valuable oils. Omega-3s convert in the body into hormone-like substances that reduce pain and inflammation. According to Dr. Alfred D. Steinberg, at the National Institute of Health, fish oil is indeed n anti-inflammatory agent. Fish oil acts directly on the immune system by suppressing 40 to 55 percent of the release of cytokines, compounds known to irritate joints. Many other studies also demonstrate that eating moderate amounts of fish or taking fish oil reduces pain and inflammation, particularly for arthritis sufferers. Be sure to select only high quality fish oil since consuming rancid oil will do more harm than good.

15) Celery and Celery Seeds

James Duke, Ph.D., author of The Green Pharmacy, found more than 20 anti-inflammatory compounds in celery and celery seeds, including a substance called apigenin, which is powerful in its anti-inflammatory action. Add celery seeds to stews or use as a salt substitute in recipes.

16) Sour Cherries

Sore muscles after a workout don’t have to be a given. British researchers recently found that people who drank 1 ounce of concentrated cherry juice twice daily for 10 days bounced back faster from their workout (intensive leg-resistance training sessions) than those who skipped the juice. Researchers think it’s because the anti-inflammatory and antioxidant properties in tart cherries-and other dark red and purple fruit juices like grape, pomegranate, acai, blueberry and cranberry-act as natural NSAIDs (nonsteroidal anti-inflammatory drugs, such as ibuprofen and aspirin), reducing exercise-induced muscle damage. Only two tablespoons of concentrated juice need to be taken daily for effective results. Sweet cherries have also been found to be effective.anti-inflammatory-fruits

17) Blackberries

18) Raspberries

19) Blueberries and

20) Strawberries

Similar anti-pain compounds have been found in berries like blackberries, raspberries, blueberries and strawberries. They are excellent anti-inflammatory foods. They are full of vitamin C, an antioxidant with powerful pain-reducing properties, according to research.

21) Cayenne Pepper

Ironically, cayenne pepper turns DOWN the heat on inflammation due to its powerful anti-inflammatory compound capsaicin.

For additional help with reducing your pain please call us at 719-568-9790 to speak with a Licensed Physical Therapist. We are the leaders in Physical Therapy and pain relief in our area.

As we age, maintaining health and independence becomes a top priority. Strength training, a type of resistance exercise often overshadowed by cardio or flexibility exercises, is a cornerstone of healthy aging. Whether you’re in your 30s or 80s, incorporating strength training into your routine can help you live a longer, more vibrant life. Here’s why everyone needs to embrace strength training and how to overcome common barriers to getting started.

1. Avoiding Frailty

Frailty, marked by reduced strength, endurance, and physical function, is a growing concern with age. According to the National Institute on Aging, frailty increases the risk of falls, disability, and hospitalization. For women, who face a higher risk of osteoporosis, frailty can also lead to fractures with prolonged recovery. Strength training combats frailty by building muscle mass and bone density. 

A 2021 study in the Journal of Clinical Medicine found that resistance training significantly improved muscle strength and reduced frailty markers in older adults. For women, this is especially critical, as stronger muscles and bones reduce the risk of osteoporotic fractures. Exercises like weightlifting, bodyweight workouts, or resistance bands enhance physical resilience, making daily tasks like carrying groceries or climbing stairs safer and easier.

(Want to know more about osteoporosis and PT’s role in it’s prevention and treatment? Check out our previous article for more information: Osteoporosis, Osteopenia, and Physical Therapy

2. Staying Able to Do the Things You Love

Strength training ensures you can keep enjoying activities like gardening, hiking, or playing with grandkids. According to an article in Harvard Health Publishing, muscle strength can begin to decline by about 1-2% per year after age 35 due to sarcopenia, also known as age-related muscle loss. This muscle loss accelerates as our bodies age. This loss can limit your ability to perform daily tasks or pursue hobbies, particularly for women who may experience accelerated muscle loss during menopause due to declining estrogen levels. 

Regular strength training preserves functional capacity, and benefits multiple domains of health. A  2019 study published in Frontiers in Physiology showed that resistance exercise not only improved musculoskeletal health, but also helped patients manage chronic conditions like cardiovascular disease and diabetes (Mcleod et al., 2019). Older adults who participated consistently in resistance strength exercise maintained better mobility, overall health, and independence than those who did not. Additionally, the same study found that those using light weight or only body weight while strength training was just as effective as heavy weights (McLeod et al., 2019). The most important factor of strength training for healthy aging is finding a routine that is suited to your body and your ability. A consultation with a physical therapist can help you find the right routine and guide you through proper exercise form to ensure your exercise is preventing injury, not causing it.  Strength training empowers you to stay active, healthy, and independent.

3. More Muscle Mass Equals Improved Blood Sugar Control

Building muscle isn’t just about strength—it’s about metabolic health. Muscle tissue helps regulate blood sugar by improving insulin sensitivity, which is vital for preventing or managing type 2 diabetes, a condition more prevalent with age (Mcleod et al., 2019). Increased muscle mass enhances glucose uptake, reducing blood sugar spikes. This is particularly important for women, who may face increased risks for diabetes complications. Researchers have found that  resistance training improved glycemic control in older adults with type 2 diabetes (Mcleod et al., 2019). In their review of resistance exercise and blood sugar management, resistance exercise performed for 8 weeks resulted in clinical improvements in A1C management and improvements in insulin resistance. These findings are relevant not just to individuals living with diabetes, but also those with insulin resistance, metabolic disorders, or a family history of diabetes. More muscle mass means greater glucose storage capacity, supporting overall metabolic health. Even moderate strength training, like lifting weights twice a week, can make a significant difference.

Common Barriers to Starting Strength Training

Despite its benefits, many hesitate to start strength training. Here are common barriers and solutions:

  • Lack of Knowledge: Many feel intimidated by unfamiliar exercises. 
    • Solution: Start with simple bodyweight moves like squats or push-ups. Online resources from the American Council on Exercise (ACE) offer free beginner guides, or consult a certified personal trainer for a tailored program.
  • Fear of Injury: Older adults, especially women with lower bone density, may worry about getting hurt. 
    • Solution: Begin with low weights or resistance bands under professional guidance. A 2018 study in Journal of Strength and Conditioning Research confirms supervised strength training is safe and effective for all ages when done correctly.
  • Time Constraints: Busy schedules can make exercise feel daunting. 
    • Solution: Short, 20-minute strength workouts 2-3 times per week still deliver impactful benefits, per American College of Sports Medicine guidelines.
  • Gym Intimidation: Gyms can feel overwhelming for beginners. 
    • Solution: Try home workouts with minimal equipment or join small group classes for older adults, which foster a supportive environment. Women-only classes can also provide a comfortable starting point.

Getting Started with Strength Training

To reap the benefits, aim for 3 sessions per week. Focus on compound movements—exercises that work multiple muscle groups at once, like squats, deadlifts, lunges, assisted pull-ups, and pushing-pressing motions. These maximize efficiency and functional strength. Start with light weights, resistance bands, or bodyweight exercises, gradually increasing intensity.

Safety Tip: Deadlifts, a powerful and functional movement, we commonly integrate this into out-patient rehabilitation strategy, but it does require proper technique to avoid injury. Begin with no weight, using a broomstick or similar tool to master form under a skilled coach’s guidance before adding weight. This is especially important to protect against lower back strain or injury.

Always consult a healthcare provider before starting a new exercise program, especially if you have chronic conditions like osteoporosis, chronic low back pain or shoulder problems. If you do struggle with any of these, one of our physical therapists can design a program tailored to your needs, and we’re here to support you every step of the way. If you are free from chronic conditions or pain a skilled coach or trainer can also be a great fit to get you started safely.

Strength training isn’t just for bodybuilders—it’s for everyone who values aging gracefully, staying active, and feeling their best. By building strength now, you’re investing in a healthier, more independent future.

References:

Harvard Health. (2023, February 14). Age and muscle loss. https://www.health.harvard.edu/exercise-and-fitness/age-and-muscle-loss

Mcleod, J. C., Stokes, T., & Phillips, S. M. (2019). Resistance Exercise training as a primary Countermeasure to Age-Related Chronic Disease. Frontiers in Physiology, 10. https://doi.org/10.3389/fphys.2019.00645

Talar, K., Hernández-Belmonte, A., Vetrovsky, T., Steffl, M., Kałamacka, E., & Courel-Ibáñez, J. (2021). Benefits of Resistance training in Early and late Stages of Frailty and sarcopenia: A Systematic Review and Meta-Analysis of Randomized Controlled Studies. Journal of Clinical Medicine, 10(8), 1630. https://doi.org/10.3390/jcm10081630

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