Tackling Knee Pain (Part 2)
Second part of two part post. Diving into nutrition, thoughts and emotions all affecting and contributing to knee and other joint pain. ***Make sure to get your free download at the end***
If you missed part 1 you can read it here where we discussed exercises and techniques to help resolve knee and joint pain. Welcome to part 2 where we’ll discuss more in-depth nutrition and foods, thoughts and emotions, and how to break the pain cycle. A helpful piece on relieving knee pain and even help relieve joint pain anywhere it’s felt.
Foods to Eat
Omega-3s & Healthy Fats
Omega-3s help remedy inflammatory responses in the body, helping to relieve pain and improve joint function. They do this particularly due to the eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) they contain which inhibit the production of inflammatory molecules such as cytokines and prostaglandins. Omega 3s help protect joint cartilage and improve joint lubrication.
Fatty Fish: Salmon, mackerel, sardines, and trout are excellent sources of omega-3 fatty acids. These fatty acids reduce inflammation, swelling, and pain associated with knee and joint issues.
Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds contain omega-3 fatty acids, magnesium, vitamin E, and l-arginine. These nutrients regulate inflammation and prevent cells from releasing inflammatory cytokines, which can worsen knee pain.
Olive Oil: Extra virgin olive oil (EVOO) contains oleocanthal a compound with properties similar to nonsteroidal anti-inflammatory drugs (NSAIDs).
C15 or Fatty 15: 3x more effective than regular fish oil or other omega 3 supplements.
Anti-Inflammatory Fruits & Veggies
Berries: Blueberries, strawberries, and raspberries are rich in antioxidants, particularly anthocyanins. These compounds help neutralize free radicals, reducing cell damage and inflammation.
Leafy Greens: Spinach, kale, and cabbage are high in vitamin K and fiber. These nutrients may reduce inflammatory markers in the blood and improve gut health, contributing to lower inflammation levels in the joints
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts contain sulforaphane, which may prevent the development of cells that cause pain and damage to joints and knees.
Spices and Herbs
Turmeric: This spice contains curcumin, which can reduce joint pain and swelling by blocking inflammatory cytokines and enzymes. Studies suggest that taking curcumin daily for 8-12 weeks can help reduce joint pain and inflammation, particularly in osteoarthritis. Curcumin works through several mechanisms to reduce pain and inflammation: It inhibits inflammatory pathways, including COX-2 and LOX, similar to NSAIDs but without negative effects on stomach mucosa. It decreases levels of inflammatory markers such as Tumor necrosis factor alpha (TNF-α), Interleukin 1 beta (IL-1β), and prostaglandin E2. It acts as an antioxidant, combating inflammation-causing free radicals.
Ginger: Ginger extract has been shown to decrease joint pain and reduce inflammation in people with osteoarthritis and rheumatoid arthritis. Its anti-inflammatory properties are similar to those of ibuprofen so it can help reduce joint pain and knee pain. Ginger's pain-relieving and anti-inflammatory effects are due to its bioactive compounds, gingerols, zingerone, and shogaols. Just like curcumin in turmeric these compounds work by inhibiting the COX-2 and LOX inflammatory pathways, again, similar to NSAIDs and preventing arachidonic acid metabolism all without the harmful effects of NSAIDs. It also reduces the same inflammatory markers as turmeric (TNF-α, IL-1β) and prostaglandin E2. Taking turmeric and ginger together regularly is a powerhouse of pain relief reduced inflammation.
Cayenne Pepper: Cayenne pepper can help alleviate knee pain, other joint pain, and reduce inflammation. The key component in cayenne pepper that does this is capsaicin. The compound stimulates blood flow and increases circulation in the affected area, which can help reduce inflammation and promote healing. Capsaicin’s analgesic properties work on the counter-irritation principle. It initially irritates nerve endings but then desensitizes them, temporarily blocking pain signals. It also depletes substance P, a neurotransmitter that sends pain signals to the brain, which also effectively blocks the pain sensation.
Protein Sources
Beans: Kidney beans, pinto beans, and red beans are rich in protein, fiber, and antioxidants. They can help to reduce C-reactive protein (CRP) levels, lower inflammation, and improve joint pain
Other Helpful Foods
Whole Grains: Brown rice, quinoa, and oatmeal are rich in fiber, which can help reduce inflammation and maintain a healthy weight which helps in alleviating pressure on joints. The sprouted versions of them are even more healthful and nutrient dense due to reduced phytates and antinutrients which lead to better nutrient bioavailability (absorption).
Bone Broth: Rich in amino acids, glucosamine, chondroitin, and calcium, bone broth contains collagen-like substances that can stimulate cartilage growth and increase bone strength.
These foods work to alleviate knee and joint pain through various mechanisms, including reducing inflammation, providing essential nutrients for joint health, and supporting the body's natural healing processes. Eating a variety of these foods in a balanced whole food focused diet can greatly help manage and reduce knee and joint pain over time. Eaten regularly you can notice a difference in just a few weeks to a few months.
Foods to Avoid
Foods that can make knee pain (and all joint pain) worse include:
Sugary foods and added sugars: Candy, soda, and processed baked goods can increase inflammation and worsen knee pain. This is due to the refined sugar and and high-fructose corn (HFCS) syrup and other added refined sugars.
Fried foods: High in trans fats and refined inflammatory vegetable and seed oils, these contribute to inflammation and joint pain. There’s nothing good about fried foods except the initial and very short lived dopamine release you get from the taste. Fried foods, not only make joint pain worse bur are toxic the whole body.
Conventionally raised red meat and processed meats: When it comes to red meat and knee or joint pain, beef, pork, bacon, sausage, hot dogs and cold cuts can trigger inflammation. Processed meats contain nitrites and purines which are chemicals that trigger and increase inflammation and worsen joint pain.
Refined carbohydrates: White bread, pasta, and other foods made with white flour can increase inflammation. The overconsumption and modern diet based on refined carbohydrates have done untold damage to society and will do the same to your joints.
Conventional dairy products: Conventional dairy items like cheese and milk may contribute to joint pain as dairy is inflammatory, congestive and mucus producing. You’re much better off having goat, sheep, an unpasteurized kind from a highly clean source due to its living and indentured living nutrients and enzymes (which can actually make it anti-inflammatory as long as it’s not excessive), or just skipping it altogether.
Processed foods: Fast food, packaged snacks, and convenience foods often contain inflammatory ingredients and are significantly lower of any real nutrition.
Foods high in sodium: Excessive salt intake can lead to fluid retention and inflammation. This is particularly true of the refined table salt most people use and your average restaurant uses that has anti-caking agents and devoid of the natural minerals it should contain. Use a high quality sea salt or Himalayan salt whenever possible to avoid or reduce the negative effects of regular white refined and bleached table salt.
Alcohol: Excessive consumption may increase the risk of knee osteoarthritis and worsen inflammation. Truthfully, alcohol is so toxic to the body it should never be consumed and is one of the main reasons many find it hard to feel vibrant and hit body composition goals. Along with worsening knee and joint pain, alcohol shuts down fat burning, can reduce testosterone and inhibit muscle growth, depletes glutathione (your body’s master antioxidant) and destroys the brain. Leave it alone and let it go.
Foods with MSG (monosodium glutamate): This additive can enhance joint pain and chronic inflammation. This chemical can trigger two important pathways of chronic inflammation. One is the glutamate receptors in the brain and nervous system and the other is the nociceptive pathway, the stimulation of either can increase or intensify pain sensations.
Thoughts & Emotions
Pain Cycle
Emotions and pain are interconnected in what is known as the pain cycle. Pain can lead to negative emotions such as anger or worry, which in turn leads to stress, fatigue, and ultimately more pain. This cyclical nature demonstrates how emotional states can exacerbate physical pain depression and anxiety.
Studies have found a strong link between depression, anxiety, and arthritis pain:
People with depression have about three times the risk of developing chronic pain compared to those without depression.
Individuals with minor, moderate, and severe depression showed higher prevalence rates of arthritis (55%, 62.9%, and 67.8%, respectively).
Anxiety has been associated with increased knee pain, particularly in women. Interestingly, along with increased prevalence of anxiety, women also have a larger Q-angle than men. This is the angle between the muscle of the quadriceps and the patellar tendon and this can increase the risk of knee pain, patellofemoral pain, and ACL injuries because the larger Q angle can cause the patella to track laterally and the knee to rotate inward.
Mental Health and Pain Intensity
Research indicates that worse mental health is associated with increased pain intensity in osteoarthritis:
Patients in the lowest mental health quartile reported significantly higher pain scores compared to those in the highest mental health quartile.
Periods of poor mental health were associated with 2.1 times higher odds of experiencing a pain flare in the subsequent week.
Neurological Connections
The brain plays a crucial role in pain perception. Pain-related signals interact with various brain processes, including those responsible for emotional responses. This interaction explains why emotional states can influence pain perception and vice versa.
Stress and Joint Pain
Chronic stress can contribute to joint pain through various mechanisms:
Increased levels of cortisol, the body's main stress hormone, have been associated with chronic pain.
Stress can lead to muscle tension, which may exacerbate joint pain and stiffness.
Breaking the Cycle
Understanding the connection between thoughts, emotions, and joint pain allows for more comprehensive pain management strategies:
Cognitive Behavioral Therapy (CBT): This approach helps individuals recognize and change negative thought patterns that affect pain perception.
Mindfulness Practices: Prayer, gratitude, faith and meditation upon wholesome and uplifting things can help redirect the mind away from pain focus and reduce stress.
Regular Physical Activity: Exercise not only improves joint health but also relieves depression and anxiety, potentially reducing pain perception.
Stress Management: Implementing stress-relief techniques can improve mood and daily function for those with chronic pain conditions.
Mental Health Treatment: Addressing underlying mental health issues like depression or anxiety can lead to improvements in physical pain symptoms.
Human beings are different animals and our thoughts and emotions run deep and take root and affect our overall health in multiple ways. Our mindset, though patterns and unresolved conflicts can often be the culprit behind hard to pinpoint health issues and pain anywhere in the body. The healthiest diet, the perfect training program and best physical therapies and relaxation techniques are but a short lived band-aid and no match for unmanaged or poorly managed emotional stress or past unresolved trauma. Our emotions can and often do override any other technique we use to stay in good health. By addressing the emotional along with the physical aspects of joint pain and pain in general, individuals can potentially break the pain cycle and improve their overall quality of life.
“A merry heart does good, like medicine, But a broken spirit dries the bones.”
Proverbs 17:22 NKJV
Ever wonder why someone who exercised daily, was an accomplished athlete and lean and strong their entire life, and ate healthy all their life succumbed to cancer, stroke or heart attack sooner than you would have thought or even when you thought they wouldn't at all? No one ever knows anyone’s situation, or what someone is dealing with, things they were exposed to in their environment or family history. But one thing is certain, emotions can be and are a major factor in everyone's overall health. To what degree varies case by case, but the effect is there nonetheless.
Talk it out, reach out, listen as well as express. Put on their shoes and they might be willing to put on yours.
“Be angry, and do not sin”: do not let the sun go down on your wrath,”
Ephesians 4:26 NKJV
“And just as you want men to do to you, you also do to them likewise.”
Luke 6:31 NKJV
Do what it takes. Anger, bitterness, sadness, hopelessness and despair will eat away at your bones, flesh and health faster than any parasite or disease. Unresolved emotional trauma is the worst parasite and worst disease there is.
Conclusion
Understanding these various causes of knee pain, both common and uncommon, can help in seeking appropriate treatment and accurate diagnosis and management of persistent or severe knee pain. Remember there’s physical, dietary and emotional aspects to pain and dysfunction and both should be considered and addressed. Get with a healthcare professional or someone qualified to help medically treat, if necessary, your pain or condition. Once you feel ready for movement and therapeutic exercise or are cleared to do so, seek out someone who can take you through an effective exercise program to help you strengthen and stabilize the knee (and other joints) and help relieve or reduce your pain.
FREE DOWNLOAD: Includes 9 Safest Natural Supplements for Knee Pain that are backed by studies AND other high quality supplements and recommendations (in case you missed it in part 1).
Knee Strengthening Exercises
614KB ∙ PDF file
Need Help?
Nutrition Coaching
Do you want to get down to a healthy weight or have a weight goal you'd like to achieve (whether to gain muscle or lose fat)? Contact me at healthywitheric@gmail.com and see if my 12 week Nutrition Coaching Program is right for you, where we not only work on learning g how and what to eat for your body type, circumstances and goals, but learn how to have a healthy relationship with food overall and take the fear and stress out of navigating our food supply. Become more confident and at peace with your lifestyle, knowledge and habits surrounding food.
Goal achievement is at a different rate for everyone, but with the right coaching, support and mindset regarding food and unrealized truths about the food industry and what the food we eat does to our bodies, brains and even personalities, you will be armed with a new you and all you need to achieve almost any nutrition and fitness goal you have.
Nutriton Guidance
Customized Macro and Nutrition Guide: $18.00 $12.00
Nutrition Tips for Healthy Living: $10.00 $6.00
Fitness Programing
8 Week Customized Diet & Training Program: $65.00 $24.00
12 Week Customized Diet & Training Program: $75.00 $29.00
Supplement Guidance and Recommendations
Foods, Supplements and Methods for Optimizing Recovery, Hormone Balance and Overall Health (Updated): $24.00 $12.00
Fullscript: Take the guesswork out of it. Create your account for free and get access to my top recommended and discounted supplements and stacks for athletics, recovery, detox and overall health or just use so you know what to get for your personal health goals in the future.