5 Joint-Friendly Foods, and 5 That May Hurt Them

By Hallie Levine
Updated March 01, 2021
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Osteoarthritis isn't just an old-person's condition—joint pain can start in your early 30s. Keep these picks and skips in mind for healthy hips, knees, and more.
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You can eat for healthy joints

Knee pain while climbing stairs is often the first sign of osteoarthritis (OA), according to a 2015 University of Leeds study. Your MD may prescribe physical therapy or show you some exercises to do at home—and recommend a more joint-friendly diet. Certain foods protect against arthritis, while others can worsen it. Keep these picks and skips in mind the next time you hit the grocery store.

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Best: Low-fat milk

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A study at Brigham and Women's Hospital in Boston found that the more low-fat or fat-free milk women drink, the slower their progression of knee osteoarthritis.

RELATED: 10 Exercises for Healthy Knees

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Best: Wine

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Folks who drank four to six glasses a week were less likely to get knee OA, according to a recent U.K. study. One theory credits wine's antioxidants.

RELATED: How to Pour a Perfect Serving of Wine

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Best: Virgin olive oil

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It contains a compound that helps lower the levels of inflammatory enzymes in the body, similar to the way some NSAIDs work.

RELATED: 13 Ways Inflammation Can Affect Your Health

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Best: Fatty fish

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They're loaded with inflammation-busting omega-3 fatty acids, which animal studies suggest can help alleviate symptoms of osteoarthritis. Try these 24 healthy fish recipes.

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Best: Cherry juice

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Drinking two cups of tart cherry juice daily reduced inflammation in the body, helping ease OA symptoms, per a 2012 Oregon Health & Science University study.

RELATED: 14 Foods That Fight Inflammation

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Worst: Cheese

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The Brigham and Women's Hospital study reported that eating cheese could speed up the progression of knee OA, possibly due to its high fat content.

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Worst: Soda

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Women who had one sugary soft drink a day were at higher risk of developing RA than those who skipped it, found a 2014 Harvard study.

RELATED: Should You Rethink 0-Calorie Drinks?

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Worst: Beer

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The more you drink, the greater your odds of knee or hip osteoarthritis, per the U.K. study. It could be the extra pressure on joints from the dreaded "beer belly".

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Worst: Bacon

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The high amount of saturated fat in this Sunday breakfast favorite causes inflammation in your body, which can worsen arthritis.

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Worst: Trans fat

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Found in many baked goods, chips and fried foods, it's a double whammy on your joints, triggering inflammation and weight gain.

RELATED: 22 Worst Foods for Trans Fat

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