Aching bones: 5 foods for painful bones and joints

Aching bones are hard to bear. The causes are multiple and medicines and physiotherapy help reduce the pain.

But adding certain foods to your daily diet could act as a supplementary aid to overcome the aches.

Aching bones and causes

Often with age, one gets pain in the bones and joints. These are due to wear and tear of the cartilage of the joints and bone loss. The pain is more at night and in the cold months of the year.

Medicines provide temporary relief and physiotherapy helps relax and give some respite. But along with this, certain diet changes make it easier to lessen the suffering. Author Amy Goodson states:

“There are foods, that when eaten consistently over periods, may help fight inflammation and thus reduce the chance of joint pain caused by inflammation, but no foods reduce pain.”

“When it comes to bones this is especially true. There are foods, that when eaten consistently, can help you keep your bone density strong, but none that help bone pain or make it go away.”

Foods to fight inflammation and increase bone density

Certain foods can make our bones strong and reduce inflammation of the aching joints. These include:

1. Milk: good for aching bones

Milk is a good source of calcium. Amy explains:

“Believe it or not, a simple glass of cow’s milk is one of the best ways to keep your bones strong,”

“One 8-ounce glass of milk provides you with 13 essential nutrients, including approximately 300 milligrams of calcium.”

Further, Amy elaborates on the daily calcium requirements at different ages:

“What’s important to note is that while men aged 51-70 years old still only need 1,000 milligrams of calcium per, women actually have increased calcium needs to maintain bone mineral density and should consume 1,200 milligrams per day,”

“Then after age 70, men and women should both be consuming 1,200 milligrams of calcium per day.”

Milk companies fortify their milk and milk products with vitamin D. Amy adds:

“Vitamin D is essential for calcium absorption,”

“In fact, without adequate vitamin D intake, you only absorb about 10-15% of the calcium you take in from your diet. Not to mention, milk contains other nutrients that help with bone and tissue growth like phosphorus and high-quality protein.”

2. Cheese

Cheese provides calcium and fats and proteins. Amy states:

“Dairy foods are the best sources of calcium in the American diet,”

Cheese also has great amounts of vitamins A and B12.

3. Fatty fish

Also called oily fish it has high amounts of omega-3 fatty acids that are good for the body. Dietitian Julie Upton explains:

“Omega 3s are known to help tamp down inflammation around joints that leads to pain and stiffness,”

Thus, sardines, salmon, and tuna are good for the bones. Walnuts and flax seeds also can provide these fatty acids to vegans.

4. Yoghurt

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This milk product is also enriched with calcium and fortified with vitamin D for healthy bones. It has proteins that help build bones. But prefer low-sugar yoghurts.

5. Olive oil

This oil is rich in monounsaturated fats that assist in reducing joint inflammation. Though good consume it in moderation. Nutritionist Toby Amidor warns:

“Be careful, as calories are 120 per tablespoon,”

“Opt for using 1 tablespoon per serving in recipes to help keep calories under control.”