Joint pain

Joint pain can appear as discomfort, stiffness or inflammation, most commonly affecting areas where two bones meet, like the knees, hips, hands, shoulders or the spine (1).

For some, pain might develop gradually through wear and tear over time, while others can experience symptoms linked to inflammation, injury or autoimmune conditions (2). The joint stiffness a person feels may be worse first thing in the morning, for example, whereas, conversely, swelling or discomfort can become more noticeable after movement or prolonged inactivity.

From a naturopathic perspective, joint pain is often viewed as more than a local issue within the joint itself. That’s because practitioners frequently look at any wider factors that may be contributing to inflammation, including, but not limited to issues such as digestive health, stress, blood sugar balance, as well as nutrient status.

Within nutritional therapy, joint health is often discussed as being closely related to the digestive system.

Some practitioners believe that poor gut health or increased intestinal permeability may contribute to immune activity and inflammation affecting the joints (3). Intestinal permeability describes how easily substances pass through the lining of the gut into the bloodstream. When this barrier becomes weakened, unwanted particles like toxins, bacteria or undigested food may enter the body more easily, potentially contributing to inflammation. As such, food sensitivities, highly processed diets and issues like ongoing digestive irritation are therefore explored at times where symptoms appear particularly persistent.

As mentioned previously, nutritional therapists often focus on reducing foods associated with inflammatory stress and then work on increasing the intake of specific nutrients linked to joint support. This is usually based on findings from looking at a specific case for an individual, and following what appears to be their unique requirements for dietary adjustment and guidance regarding supplement use.

In terms of what to avoid, highly processed foods, refined sugar and excess vegetable oils rich in omega 6 fats are commonly reduced because they may contribute to ongoing inflammation within the body (4).

Although diet is adjusted on an individual basis during a nutritional therapy consultation, foods that are generally encouraged for most people experiencing joint issues include omega 3 rich foods such as sardines, mackerel and wild salmon. They are frequently encouraged because they help support a healthier inflammatory response (5). Plant-based omega 3 from algal forms, as well as walnuts, flaxseeds and, in addition, antioxidant rich vegetables are also great examples of a joint-healthy dietary intake (6).

To get deeper into what is meant by antioxidant rich within holistic nutrition, colourful fruits and vegetables are often encouraged because they naturally contain powerful antioxidant compounds linked to tissue protection.

Berries, purple grapes and red cabbage are rich in anthocyanins (7), while orange vegetables such as carrots and sweet potatoes contain carotenoids like beta-carotene (8). Dark leafy greens provide carotenoids including lutein and zeaxanthin alongside vitamin C, while tomatoes are well known for containing lycopene (9). Because of this, practitioners will often tell you to try “eating the rainbow” in order to obtain a broader variety of plant compounds associated with cellular protection and inflammatory balance.

Equally, hydration is just as important because joints rely on synovial fluid for cushioning and lubrication. So, without adequate fluid intake, stiffness and discomfort may become more noticeable (10).

Certain herbs and nutrients are widely used within naturopathic medicine because of their traditional association with inflammation support and joint comfort.

Turmeric, particularly its active compound curcumin, is widely used for joint issues of many kinds  due to its anti-inflammatory properties (11). Ginger and Boswellia are also helpful where stiffness or reduced mobility becomes more noticeable. This could be particularly during colder weather or after periods of inactivity (12).

Alongside this, collagen, glucosamine and chondroitin (13) are often introduced, especially in  cases of osteoarthritis, because they provide compounds associated with cartilage structure and joint cushioning.

Vitamin D3 and magnesium are used for supporting joint health because they contribute to muscle function, immune balance and wider musculoskeletal support (14).

Although painful joints may encourage inactivity, gentle movement is generally considered important for maintaining mobility and circulation.

Low impact activities such as walking, swimming or Pilates are often helpful as they involve the kind of movement which helps lubricate the joints (15) while strengthening surrounding muscles that provide support and stability.

Stress management may also form part of a treatment plan regarding naturopathic care, that’s because chronic stress can increase inflammatory signalling while heightening pain sensitivity over time (16). 

As such, practices such as breathing exercises, restorative sleep and mindfulness are therefore sometimes incorporated. Research has found that regularly practising breath-holding helped athletes’ bodies adapt to low oxygen levels more efficiently, improving their tolerance to physical stress and reducing strain on the body (17). From this it could be taken that regularly practising breath-holding may help the body adapt to low oxygen levels more efficiently, improving tolerance and reducing strain on the body. Moreover, mindfulness and breathing exercises are widely established tools for reducing stress, which actively lowers cortisol and decreases systemic inflammation over the long term.

Persistent joint pain, swelling or reduced mobility should always be properly assessed, particularly where symptoms worsen or interfere with daily movement.

People using blood thinning medication, anti-inflammatory medication or autoimmune therapies should also seek professional guidance before introducing concentrated herbal supplements (2).