Living with arthritis can be challenging, especially when dealing with the persistent discomfort that often accompanies this condition. However, alongside physiotherapy and regular exercise, nutrition plays a crucial role in managing arthritis pain. In this blog, we’ll explore how certain foods and dietary choices can act as natural remedies for pain relief and overall well-being.

Understanding the Link Between Nutrition and Arthritis

Arthritis pain is commonly associated with inflammation in the body. Certain foods have been shown to have anti-inflammatory properties, which can help reduce this inflammation and, consequently, the pain it causes. By incorporating these foods into your diet, you may experience a reduction in arthritis symptoms and an improvement in your overall health.

Foods That Can Help with Arthritis Pain Relief

Fatty Fish: Rich in omega-3 fatty acids, fatty fish like salmon, mackerel, and sardines can reduce inflammation. Aim for two to three servings a week to help decrease arthritis pain and improve joint health.

Leafy Greens: Vegetables like spinach, kale, and Swiss chard are high in antioxidants and vitamins that can combat inflammation. These nutrients can help reduce the pain associated with arthritis.

Olive Oil: Known for its anti-inflammatory properties, extra virgin olive oil can mimic the effects of non-steroidal anti-inflammatory drugs (NSAIDs), providing relief from arthritis pain without the side effects.

Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are not only heart-healthy but also rich in beneficial fats that can help reduce inflammation and alleviate arthritis symptoms.

Berries: Strawberries, blueberries, raspberries, and blackberries are packed with vitamins, minerals, and antioxidants that can help reduce inflammation and arthritis pain.

Whole Grains: Switching from refined grains to whole grains like brown rice, quinoa, and oats can help lower levels of inflammation and contribute to pain relief.

Garlic and Onions: These pungent vegetables contain compounds that have been shown to have anti-inflammatory effects, which can help reduce symptoms of arthritis.

Foods to Avoid

Just as some foods can help reduce arthritis pain, others can exacerbate it. Reducing or eliminating the following foods may help improve your arthritis symptoms:

Processed and Fried Foods: These can increase inflammation and worsen arthritis pain. Try to limit these foods as much as possible.

Sugar and Refined Carbs: High sugar intake and refined carbohydrates can trigger inflammation, leading to increased pain.

Dairy Products: Some individuals find that dairy products exacerbate their arthritis symptoms due to the type of protein they contain.

Red Meat: High consumption of red meat has been linked to increased inflammation and arthritis pain.

Integrating Nutrition into Your Arthritis Management Plan

Incorporating these dietary changes can complement other arthritis treatments, such as physiotherapy. A balanced diet can help you maintain a healthy weight, reducing the strain on your joints and potentially easing the symptoms of arthritis. However, it’s essential to approach these changes gradually and consider consulting with a healthcare professional or dietitian to create a diet plan that’s right for you.

The Role of Supplements

While whole foods are the best source of nutrients, supplements can also play a role in managing arthritis pain. Fish oil, turmeric, and glucosamine supplements, for example, have been shown to help reduce inflammation and support joint health. However, before adding any supplements to your regimen, it’s crucial to discuss them with your healthcare provider to ensure they’re appropriate for your specific needs and won’t interact with any medications you’re taking.

Staying Hydrated

Don’t forget the importance of staying hydrated. Water helps to flush toxins from the body, which can reduce inflammation and help manage arthritis pain. Aim to drink at least eight glasses of water a day, and more if you’re active or it’s a hot day.

How New Age Physio Can Help

At New Age Physio, we understand that managing arthritis is a holistic process that involves more than just physical therapy. That’s why our team is dedicated to providing a comprehensive approach to arthritis pain relief, which includes education on how nutrition can play a role in your treatment plan. Our physiotherapists can work with you to develop a personalized treatment plan that includes physical exercises, pain management strategies, and nutritional advice to help you manage your arthritis and improve your quality of life.

If you’re struggling with arthritis pain and looking for a holistic approach to pain relief, consider how dietary changes can complement your existing treatment plan. At New Age Physio, we’re committed to helping our patients in Etobicoke and Oakville find relief from arthritis pain and achieve their health and wellness goals.

Contact us to book your appointment!
Oakville clinic:


3075 Hospital Gate Unit 424, Oakville, ON L6M 1M1

Etobicoke clinic:


829 Browns Line Toronto, ON M8W 3V7