Is your weight really responsible for your joint pain? When people gain weight, especially around the middle, they are more likely to experience painful joint-related conditions such as low back pain and knee pain. Up to now, the thinking has been that it was all that pressure on the joints—from gaining weight—that caused the pain.
But that’s only part of the story.
While losing weight—and getting exercise—remain key anti-pain tactics, a new study suggests that you may also be able to reduce your pain simply by changing what you eat even if you don’t eat less or lose weight.
Background: Over the years, a number of studies have established a connection between obesity and chronic pain, yet what’s behind that connection wasn’t fully understood. It was thought that the increased load on joints was the only factor to blame—a mechanical thing. But what you eat affects much more than just your weight—so could there be other factors at work?
Study: Researchers at The Ohio State University evaluated 98 men and women who were already participating in a larger study of the effect of the home environment and eating patterns on health and weight. The participants ranged from normal weight to overweight to obese. Each completed a pain survey and was interviewed by a trained assessor to evaluate the healthfulness of his or her diet.
Findings: Obesity was related to joint pain—no surprise there. But what was also found was that participants who ate anti-inflammatory diets reported less pain—regardless of weight. In other words, the nature of the diet was an independent factor in how much pain these men and women had.
Foods associated with less pain included…
- Fruit (but not fruit juice)
- Whole grains
- Seafood
- Plant proteins (such as from nuts, seeds, beans, legumes and soy foods)
- More polyunsaturated and monounsaturated fats and fewer saturated fats
Foods associated with more pain included…
- Refined grains
- Excess sodium
The most powerful anti-pain foods? Seafood and plant proteins.
Bottom line: Eating more seafood, beans and tofu may ease joint pain even if it doesn’t lead to weight loss. If your joints are painful, it makes sense to try eating more anti-inflammatory foods such as those found in the Mediterranean diet.
