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10 Plant-Based Foods to Improve Joint Pain During the Cold Season

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Chelsea Debret is an author, freelance content writer, and bookseller. Her work has appeared in... Read More

For most of the country, the cold temperatures of winter have finally arrived. Of course, this means beautiful, white snowy days, sweaters, boots, and cute hats. On the other hand, it also means that a good handful of us will start experiencing achy joints and deep-set pain in our daily movements.

Unfortunately, even though research is plentiful, there has been no solid scientific explanation for why cold weather affects our joints and bodies in this fashion. With that said, theories are abound, which help us figure out how to treat this type of pain.

Let’s take a look at cold weather-induced joint pain, why it may occur, and how plant-based foods can actually help us counteract the pain!

How Our Joints Work

Most of us have experienced that achy, tenuous feeling in our knees, wrists, ankles, or any other joint that makes our day just a bit harder to get through. Maybe it’s your knees after a particularly difficult run, your ankles on a long walk, or maybe you just wake up to a rainy, cold day and everything seems to hurt. No matter why, where, or how, achy joints make us pay closer attention to these small, yet crucial connecting points. So, what exactly are joints, how do they work, and why do they hurt?

Joints are “movable connections between two bones,” which are “made up of the surfaces of the bones involved, a joint cavity and a joint capsule.” The surface of each joint is “covered with a layer of cartilage” that protects the bones from “rubbing against each other too much” and transfers the “pressure in the joint on to the bone underneath it.”

What else makes up a healthy joint? Depending on the particular joint, there’s muscle, an outer and inner layer of the joint capsule, synovial fluid, — “thick fluid [that] nourishes the cartilage,” provides smooth glide, and absorbs the shock — the joint cavity, the articular cartilage, ligaments, and bone. Take all of these factors and then add in the “shape of the joint surfaces and the surrounding muscles or ligaments” and you’ve got the defining factors for both the direction a joint can move and the ability a joint can extend.

Why Cold Weather Makes Joints Hurt

Unfortunately, there’s no clear cut answer to the connection between cold weather and joint pain. With that said, there are a few theories!

For instance, one theory “relates to drops in barometric pressure, which cause tendons, muscles and the surrounding tissues to expand.” Due to the small space within joints, “this can cause pain.” While people with arthritis, chronic pain, or old injuries are more susceptible to weather-related joint pain, everyone reacts to “fluctuating barometric pressure.”

Another theory also looks at barometric pressure in relation to people whose joint cartilage has been worn away. When joint cartilage wears away it exposes nerves in the bones. This means that some people may be more “sensitive to changes in barometric pressure.” Moreover, shorter, darker days generally accompany cold weather, which causes an increase in depression and poor moods. This may affect the reality of the severity of the pain — in short, a bad mood and depression can amplify pain.

10 Foods to Reduce Joint Pain

While the research may not be hardy when it comes to connecting cold weather with joint pain, the foods that are known to help alleviate or manage joint pain are definitely hardy, delicious, and offer a slew of other health benefits. What’s the key? First off, plant-based foods are rich in antioxidants that help protect the body from oxidative damage. Secondly, in part due to these antioxidants, plant-based foods also have anti-inflammatory compounds, which are necessary for reducing inflammation-related joint pain.

Here are ten of the top plant-based foods to incorporate into your diet to help manage that cold weather joint pain this winter!

As with any change to your diet, make sure to speak with your doctor or other healthcare professional first!

Omega-3 Fatty Acids

Omega-3 fatty acids have quickly become the champions in an inflammation-fighting diet! Along with fighting inflammation, omega-3 fatty acids are also known to reduce depression and anxiety, improve eye health, boost brain health, help reduce heart disease, mitigate metabolic syndrome symptoms, and may even help with more severe mental disorders. When it comes to fighting inflammation, omega-3 fatty acids “can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines.”

When it comes to finding omega-3 fatty acids on a plant-based diet, there are only a few truly rich sources including walnuts, seeds, — flax, chia, and hemp, — oils, — algal and perilla, and Brussels sprouts.

If you’re looking for the all-time champion, start out with flaxseeds. Flaxseeds are one of the best sources of plant-based omega-3 fatty acids. Here are a few flaxseed rich recipes to try out: Wholegrain Flaxseed and Sesame Crackers, Lentil Loaf With Tomato Glaze, Crustless Quinoa Quiche, Spicy Seeded Herb Bread, and Homemade Golden Flax Seed Milk.

Nuts and Seeds

Nuts and seeds are a great source of “alpha linoleic acid (ALA), a type of anti-inflammatory omega-3 fatty acid.” On top of that, nuts and seeds are an excellent source of many other nutrients such as magnesium, vitamin-E, monounsaturated fat, polyunsaturated fat, fiber, and protein. On top of all the nutrients and health benefits that come from consuming nuts, you’ll find that it’s super easy — and super tasty! — to add these to your weekly menu.

Sunflower Seed Butter Oatmeal Cookies, Trail Mix Energy Bites, Sweet and Savory Spiced Nuts, Simple Homemade Pumpkin Seed Butter, Pumpkin Pie Roasted Almonds, or Homemade Granola Bars.

Cruciferous Veggies

When it comes to cruciferous vegetables, you’ll want to get the low down on glucosinolate.

In the simplest of terms, glucosinolate is one of the main components that go into giving brassicas — cruciferous veggies — their well-known bitter taste and pungent aroma, as well as their nutritional and health benefits. In particular, the process that glucosinolates undergo produces “sulfur-containing compounds such as isothiocyanate … as well as goitrin, thiocyanate ion, and nitriles some of which are known as antinutrients, while others are ‘considered to be responsible for the protective, anticarcinogenic effects of a cruciferous-rich diet.’”

Sulforaphane is also included in this group and is one of the most compelling anti-inflammatory and body-friendly of the cruciferous compounds. This glucosinolate byproduct is an”anticarcinogen and antibacterial compound … which acts as a bodyguard by neutralizing free radicals, while also encouraging the production of antioxidant enzymes.”

Cauliflower Piccata, Broccoli Pepper Curry, Winter Purple Cauliflower Salad, Easy Roasted Brussels Sprouts, Hearty Superfood Salad With Arugula, Kale, and Beets, Cauliflower Risotto, Bok Choy with Shiitake Mushrooms, or this Baked Garlic Herb Shoestring Rutabagas.

Colorful Fruits

You’ve always heard that you should eat your veggies and your fruits and this holds true if you’re looking to decrease winter joint pain!

Fruits are incredibly effective at “reducing inflammation in the body.” While all fruits have the nutrients — those antioxidants and nutrients — the more colorful options, such as blueberries, offer a bit more punch to that antioxidant boost. Based on years of nutritional research, different color hues indicate varying types and levels of plant-based nutrients, such as chlorophyll and carotenoid.

Colorful fruits are a great addition to any diet, but they can be especially helpful to those diets that seek to reduce or eliminate processed sugar. These naturally sweet foods can be used to substitute out sugar in a variety of recipes! Here are just a few examples to try.

Tropical Chia Fruit Cups, Fruit Guacamole, Blueberry Grape Chia Seed Refrigerator Jam, Watermelon Salsa, Avocado Banana Yogurt, Lemony Berry Salad, or this 3 Ingredient Mango Smoothie.

Extra Virgin Olive Oil

This is probably not the first time you’ve been recommended to include extra virgin olive oil in your diet. That’s because this versatile, plant-based oil is incredibly well-researched and has been found to provide a slew of health benefits. Most notably extra virgin olive oil plays a huge role in the Mediterranean diet, which has been applauded for its heart-healthy, inflammation-reducing effects.

When it comes to easing cold weather joint pain, extra virgin olive oil can help reduce inflammation that leads to pain. These powers are attributed to a few key factors including the fact that extra virgin olive oil is rich in healthy monounsaturated fat and antioxidants, specifically oleocanthal “which has been shown to work similarly to ibuprofen, an anti-inflammatory drug.”

With that said, not all olive oils are created equal. Make sure to find extra virgin olive oil rather than regular olive oil. Extra virgin olive oil is far less processed and therefore retains more of those wonderful nutrients that you’re seeking!

Lemon Olive Oil Cake Baked Oatmeal, Le Pain Quotidien’s Basil Oil Hemp Pesto, Chili Olive Oil, Brussels Sprouts Salad with Macadamias and Apple, Chocolate Olive Oil Cake, Pistachio Date and Olive Oil Loaf, or this Olive Oil and Orange Cookies.

Beans

Beans are a magical plant-based food! They’re chock full of nutrients — in particular, “minerals, B-complex vitamins, and vitamin K” — and are an especially great source of fiber and protein for plant-based dieters. On top of that, beans are rich in polyphenols, which “work as antioxidants.”

There are lots to love about these legumes! Studies have found that “dry beans may provide health benefits and help prevent some types of heart disease, diabetes, high blood pressure, as well as reduce inflammation.”

Plus, their versatility is endless! Not only are beans a great meat replacement — such as in burgers, meatballs, and meatloaf recipes — but they’re perfect for bulking up winter staples such as stews, soups, and chili! Here are a few super creative, super traditional, and super yummy recipes to try out.

Beer Chili, White Bean and Oat Omelet With Creamy Mushroom Filling, Bean Ball Sandwiches, Curried Kidney Bean Stew, Black Bean Empanadas With Fresh Pico de Gallo, Adzuki Bean and Kale Hummus With Sweet Potato Chips, Cowboy Caviar, Corn and Black Bean Chips, or this Chickpea Spinach Stew.

Lentils

Along the same lines as beans, lentils are a great plant-based, anti-inflammatory food!

In fact, lentils are an even better source of plant-based fiber and protein than beans, plus they’re also rich in essential minerals, antioxidants, and anti-inflammatory properties. In particular, lentils contain those “magical flavonoid[s] that reduces inflammation.”

Due to the neutral flavor of lentils, they can be used as a filler or meat recipe substitute. What’s even better about lentils is that they can be used in plant-based desserts! Try out a few of these lentil-based recipes.

Hearty High-Protein Lentil, Kidney Bean, and Chickpea Chili, Lentil, Herb, and Mango Salad, Mediterranean Lentil Salad, Dal with Millet and Lentils, Cajun Lentil Étouffé, Lentil Burgers, One Pot Tomato Basil Lentil Pasta, Lentil Masala With Curry Cauliflower, or these Lentil Brownies.

Root Vegetables

When indulging in some root veggies to help kick that joint pain, try and choose pungent varieties — think onion! Root vegetables are nutrient-rich and the more pungent they are (see garlic and ginger below!), you’ll find more healing properties. These include anti-inflammatory, anti-microbial, and even anti-fungal properties.

Plus, cooking with root vegetables is super easy and is a great way to fill out your plate with tummy-filling healthy carbs. From sweet potatoes to beets to carrots to onions and leeks, there is a slew of options to choose from! Here are a few recipes to get you started.

Colorful Roasted Root Veggies, Sweet Potatoes With Creamed Spinach, Earthy Beetroot Soup, Sancocho: Root Vegetable Soup, Miso Braised Carrots and Leeks With Cilantro Cardamom Basmati, Low-Fat Sweet Potato Hummus, Chili Cheese Turnip or Yam Fries, Goan ‘Beef’ Curry, or this Rutabaga Fries With Basil Mayo.

Garlic and Ginger

It’s all about those pungent flavors when it comes to these pain-relieving foods! And, I’m not kidding!

Garlic and ginger have been used for hundreds of years in a variety of traditional medicines as a healing agent. They’re not only anti-microbial and anti-fungal, but they are known to have powerful anti-inflammatory compounds. In fact, research has shown that these “vegetables can be useful in treating symptoms of arthritis and other joint pain.”

Garlic is a perfect ingredient that helps bring out and amplify other flavors! Here are a few garlic-central recipes to inspire you: Crispy Oil-Free Garlic Fries, Garlic Knots, Air Fryer Garlic Mushrooms, Roasted Brussels sprouts with Garlic Pecans, Garlicky Corn and ‘Tuna’ Pasta, Garlic and Herb Cream Sauce, Toasted Garlic Bread, Roasted Garlic Hummus, Stir-Fried Choy Sum with Minced Garlic, or this Roasted Fingerling Potatoes with Creamy Garlic Thyme Dip.

Whole Grains

When it comes to grains, there are always lots of opinions. Some say that grains maybe aren’t the best for the gut, while others say they’re rich in nutrients and are a wonderful addition to any diet. With that said, when it comes to treating joint pain, grains may be the ticket to lowering inflammation.

Of course, it’s important to differentiate between whole grains — unprocessed grains such as rice, wheat berries, bulgur, and oats — and refined grains — processed white bread, white rice, and pasta.

Steer clear of those refined grains and opt for the whole grains!

Studies done on whole grains suggest that “high-fiber whole grains help produce fatty acids that are thought to counteract inflammation,” while the proteins found in refined grains can actually increase inflammation. The belief in healthy whole grains to help decrease inflammation is so substantial that the Arthritis Foundation even provides a “detailed list of grains that are recommended for arthritis suffers – including whole wheat, whole oats, barley and rye.”

Get your whole grain on this winter season with these cozy, tasty, and delightful whole grain-based recipes!

Coconut Date Puffed Millet Bars, Quinoa Lentil Balls, Basil Coconut Brown Rice, Cream of Wild Rice Soup, Stuffed Acorn Squash with Wheat Berries, Pine Nuts, and Sage, Spicy Bulgur and Vegetable Stew, Buckwheat Breakfast Bowl, Simple Barley Salad, Rye Blueberry Muffins, or this Warm Blueberry Overnight Oats.

If you suffer from joint inflammation and are looking for natural healing avenues, take a look at some of these anti-inflammatory and joint health articles!

Learn How to Cook Plant-Based Meals at Home!

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.

For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

Here are some great resources to get you started:

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