What if you could add a few valuable foods to your diet that would help to reduce inflammation and lubricate creaky and painful joints from the inside out.

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Ginger functions as a natural anti-inflammatory agent in the body, thanks to compounds known as gingerols and other antioxidants. It has been used in traditional Ayurvedic remedies since ancient times for reducing inflammation. It seems to have similar pain-relieving effects whether it is raw or heated.

 study performed at the Copenhagen University Hospital in Denmark compared the effects of a ginger extract, ibuprofen, and betamethasone, also known as cortisone, on inflammation caused by rheumatoid arthritis and osteoarthritis. Results showed that the ginger extract worked as well as both the ibuprofen and betamethasone at reducing inflammation. Like betamethasone, it also reduced cytokines. These are substances released by the immune system that can lead to inflammation and inflammatory pain. Ibuprofen was not found to have any effect on cytokines.

The critical difference between ginger extract and betamethasone is that ginger does not come with adverse side effects. Betamethasone, on the other hand, has a long list of potential side effects. These include seizures, high blood pressure, depression, weight gain, and severe headaches, to name only a few.

There are many ways to enjoy fresh ginger. You can brew a tea using four or five slices of the fresh root steeped to desired strength in boiling water. Or, you can chop it up and use it in a variety of recipes. You can also simply chew on a piece of raw, peeled ginger.


This beloved ingredient has anti-inflammatory, antibacterial, antiviral, and antifungal properties. It has been used since ancient times in the treatment and prevention of several chronic illnesses. The antioxidant compounds found in garlic may give your immune system a much-needed boost if you are suffering from a chronic ailment.

 study performed at the Namhae Garlic Research Institute in the Republic of Korea found that allicin, a compound in garlic, reduced the body’s production of inflammatory cytokines. However, this study also found that when raw garlic extract was heated, it lost some of its anti-inflammatory properties.

This shows that in order to get the most anti-inflammatory benefits from garlic, it should be eaten raw and not heated at all. Add raw, chopped garlic to salads, salsas, guacamoles, and other spreads and dips. You can also choose to eat the cloves on their own or with some olive oil, but the taste may prove to be too strong for many people. One great way to eat raw garlic is to chop a clove and combine it with some raw honey. This makes it much more palatable.


While it might seem obvious, drinking water really is critical for pain-free joints. Staying hydrated can help fend off stiffness, pain, and inflammation because cartilage, which acts as a cushion for the bones at the end of a joint, is mainly made up of water. On top of this, water is an essential component of the synovial fluid that lubricates cartilage and keeps it functioning the way it should.

Start every day with a glass of water before eating any food since you likely wake up somewhat dehydrated. Make water your default drink throughout the day. Carry a water bottle with you and add fresh fruit if you need a hint of flavor. Choose water instead of soda, which is full of sugar, aspartame, and phosphoric acid and can affect your body’s ability to absorb calcium.


Turmeric has long been used in Indian Ayurvedic medicine as a pain reliever due to its active ingredient, curcumin. Curcumin is the pigment that gives turmeric its characteristic yellow-orange color, but it is also responsible for dramatically reducing inflammation in the body.

This compound has been shown to impact a wide range of genes in the body, inhibiting the activity and synthesis of cyclooxygenase-2 and 5-lipoxygenase, and several other enzymes responsible for inflammation. A study of 100 subjects suffering from osteoarthritis who were given 200 mg of curcumin daily found that curcumin was considerably more effective in reducing inflammatory markers than the control group, which was given popular NSAIDs typically used in the treatment of arthritis.

Other studies have shown turmeric to be effective in the long-term treatment of knee arthritis pain and functionality and more effective treatment of rheumatoid arthritis than common NSAIDs.


Onions are loaded with antioxidants, including a flavonoid antioxidant known as quercetin. Quercetin has been shown to possess potent anti-inflammatory properties, as it helps prevent the oxidation of fatty acids. This process, in turn, leads to fewer pro-inflammatory molecules produced in the body. Much of the flavonoids in onions are concentrated in the outer layers.

Additionally, onions contain allium, an organosulfur compound that has been linked to the prevention of system-wide inflammation.

Tart Cherries

Tart cherries contain phytonutrients called anthocyanins, powerful antioxidants that are responsible for the deep red color of this delicious fruit. Scientists have discovered that tart cherry anthocyanins provide an effective reduction in inflammation associated with pain and have determined that they have comparable effects to the NSAID indomethacin. This effect is associated with the ability of anthocyanins to counter oxidative stress following an inflammatory flare-up.

Tart cherries have also been shown to be effective against gout, a painful form of arthritis that causes swollen joints due to uric acid buildup in the bloodstream. People who consumed two servings of tart cherries reported a significant reduction in their serum urate levels and a decline in inflammation, both of which are strongly associated with gout.


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