Combatting Arthritis: 7 Nourishing Beverages for Pain Relief

You've likely heard the saying, "You are what you eat." Well, it seems that you are also what you drink! When considering nutrition, we often focus only on solid foods. However, the beverages we consume play a significant role in our overall dietary intake and should be regarded as a crucial part of our nutrition. Choosing healthy drinks is just as important as selecting healthy foods [1].

 Nourishing Beverages for Pain Relief

What you eat and drink sends signals to your body's organs and can negatively impact how you feel. Consuming sugary drinks, such as sodas, may hinder your body's ability to absorb calcium [1]. Instead, try these beverages, which not only offer healthy alternatives but may also provide substantial relief for arthritis pain!

1. Tea

Tea is one of the most-studied drinks when it comes to its benefits for arthritis patients [2]. Available in green, black, and white varieties, tea is rich in anti-inflammatory compounds, such as polyphenols [1][2]. Green tea, in particular, is often cited as the most beneficial due to its high levels of "epigallocatechin-3-gallate" (EGCG) [1][2]. EGCG has been shown to have antioxidant activity that is up to 100 times stronger than vitamins C and E, aiding in the protection and maintenance of cartilage and bone health [1][2]. A study published in Arthritis Research & Therapy lends credence to the notion that tea might also reduce the risk of rheumatoid arthritis (RA), especially among people who smoke [3]. The researchers found that smokers who consumed at least two cups of tea per day were significantly less likely to have RA compared to smokers who rarely sipped tea [3]. However, a US study on over 76,000 women found that consuming tea raised the risk of rheumatoid arthritis [4].

2. Dairy

Contrary to popular belief, there’s no need to avoid dairy products when diagnosed with arthritis unless you have lactose intolerance [1]. Milk and other dairy products can offer health benefits [1]. The Arthritis Foundation points out that a review conducted in 2017 involving 52 clinical studies concluded that dairy products generally have anti-inflammatory effects, with exceptions for individuals allergic to cow's milk [1][5]. A cross-sectional study assessed the relationship between dairy consumption and self-reported disease activity in patients with inflammatory arthritis (IA) and the results suggested that total dairy consumption was not associated with overall IA disease scores [6][7]. However, after controlling for age and sex, the quantities of milk consumed as a beverage and milk added to cereal were correlated with increased disease scores [6].

Dairy can help protect the body from gout attacks and may prevent the worsening of osteoarthritis [1]. It is essential to consider your health factors when selecting the best type of milk for you; for instance, goat's milk may be more digestible for individuals with dairy sensitivities, while low-fat milk may be a suitable option for those concerned about weight gain [1].

3. Coffee

Studies have shown that coffee is high in antioxidants and contains a significant concentration of anti-inflammatory polyphenols [1]. Coffee combats harmful free radicals in the body, which can lead to various forms of cellular damage [1]. Additionally, coffee offers protective benefits that may reduce gout symptoms [1]. A study published in the August Annals of Rheumatoid Diseases found that people who drink four or more cups of coffee per day are significantly more likely to get rheumatoid arthritis than are people drinking less [8]. A more recent study challenges earlier observational research and suggests that there is no evidence that coffee intake causes an increased risk of developing rheumatoid arthritis [9].

Generally, it is advisable to consume coffee in moderation—no more than two cups a day—while being mindful of your caffeine intake and avoiding high-calorie sugary beverages [1].

4. Fresh Juices

Fresh juices from oranges, pineapples, tomatoes, and carrots are rich in vitamin C, which means they possess antioxidant properties that combat free radicals responsible for inflammation [1][10]. Tart cherry juice has been shown to help prevent gout attacks and alleviate arthritis symptoms [10][11]. A study in the peer-reviewed journal Arthritis and Rheumatism suggests that a sip or two might alleviate joint pain in the knees [11].

While any fresh juice can be beneficial, they may also contain high levels of sugar and calories [1]. Therefore, it’s essential to consume them in moderation to maximize their health benefits [1].

5. Smoothies

Experts praise the health advantages of smoothies over fresh juices [1]. Rather than merely extracting juice from fruits or vegetables, smoothies allow you to consume them whole, maximizing nutrient intake [1]. Adding brightly colored fruits and dark leafy greens, such as kale and spinach, is one of the best ways to provide your body with necessary antioxidants [12][13]. A study noted that colorful fruits and vegetables are also high in antioxidants [2].

Incorporating yogurt into your smoothie is another great way to supply your body with essential vitamins and beneficial probiotics [1]. You can also enhance your smoothie by adding turmeric (an anti-inflammatory spice), sunflower seeds, coconut milk, or coconut oil as excellent home remedies for joint pain [1]. Research indicates that curcumin, a component of turmeric, helps reduce arthritis inflammation [1].

6. Red Wine

Red wine contains a compound called resveratrol, which has powerful anti-inflammatory properties [1][2]. Studies suggest that moderate red wine consumption is associated with a reduced risk of knee osteoarthritis [1]. Additionally, it may lower risk factors contributing to rheumatoid arthritis [1]. A case control study found that increasing levels of wine consumption were associated with decreased likelihood of knee osteoarthritis [14].

However, it’s well known that alcohol can exacerbate arthritis [1]. Consuming more than one drink daily for women and two drinks daily for men could negate the benefits of alcohol and turn it into a pro-inflammatory agent [1]. As always, moderation is essential [1].

7. Water

If there’s one beverage that deserves emphasis, it’s water! Keeping your body hydrated is vital for detoxification, thus assisting in fighting off inflammation [1][15]. Proper hydration also maintains joint lubrication and helps prevent gout attacks [1][15]. Start your day with a glass of water and aim for at least eight glasses daily, which is the recommended daily amount [1]. Avoid spending money on fortified waters, as the additional nutrients and antioxidants often provided are minimal [1]. A study showed that drinking alkalized water may help reduce lactic acid buildup and help with the fatigue caused by intense exercise [16].

When to Seek Medical Advice

While consuming anti-inflammatory foods and drinks may help alleviate everyday joint pain, persistent joint pain or suspicions of degenerative joint issues warrant a visit to an orthopedic doctor [1]. They can provide an accurate diagnosis and recommend additional treatment options [1].

In conclusion, being mindful of what you drink—just as much as what you eat—can significantly affect your arthritis symptoms [1]. By incorporating these beneficial beverages into your daily routine and ensuring a balanced diet, you may find considerable relief from arthritis pain.

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Learn more:

1. Best Drinks for Arthritis
2. Tea Consumption May Reduce Risk of Rheumatoid Arthritis, Particularly Among Smokers
3. Tea lovers warned about arthritis risk | SBS News
4. Dairy and Inflammation - Arthritis Foundation
5. Is dairy intake associated with arthritis severity? - Study Summary - Examine.com
6. Dairy Consumption: Does It Make an Impact on Self-Reported Disease Activity of Inflammatory Arthritis? - PubMed
7. Coffee linked to rheumatoid arthritis - Science News
8. Study Finds No Causal Link Between Coffee Consumption, Arthritis Risk | AJMC
9. 5 Best Juice Recipes for Arthritis - Goodnature
10. Adding 1 sour juice to your diet could reduce arthritis pain - Surrey Live
11. 3 Smoothies With Anti-Inflammatory Ingredients - myRAteam
12. Ask the Dietitian: Anti-Inflammatory Smoothies for Psoriatic Arthritis
13. Beer and wine consumption and risk of knee or hip osteoarthritis: a case control study - PMC
14. The Importance Of Hydration In Joint Health | Summit Rheumatology
15. The Healing Benefits of Water For Arthritis - South Australian Shark Cartilage