Joint Pain in Summer? These 15 Foods Can Help You Move Freely Again
Yes, it’s summer, and all the outdoor activities feel irresistible. From skating at the Harbourfront to morning jogs along the lake, Toronto’s energy makes you want to move. But maybe your body isn’t keeping up.
During winter, it’s easy to slow down. Fewer workouts, more sitting, and less sun exposure can all add up. Now, as you try to join your friends for a hike or a fun run, you suddenly feel it: stiffness, inflammation, or joint pain. Sound familiar? You’re not alone. As a dietitian specialized in epigenetics, I often see clients struggle with inflammation after periods of low movement and food plays a major role in both causing and reversing that. Let’s talk about 15 powerful foods that can help reduce joint pain naturally, so you can enjoy your summer with ease.
15 Foods to Reduce Joint Pain and Support Mobility
Fatty Fish (Salmon, Mackerel, Sardines): Omega-3s reduce inflammation and help keep joints lubricated. Vitamin D also supports bone strength.
Turmeric: The active compound curcumin has potent anti-inflammatory effects. Best absorbed with a pinch of black pepper.
Tart Cherries: Anthocyanins in cherries help reduce joint pain from osteoarthritis and may lower uric acid levels.
Olive Oil: Rich in oleocanthal, a compound that works similarly to NSAIDs (like ibuprofen) without the side effects.
Berries (Blueberries, Strawberries, Raspberries): Loaded with antioxidants and fiber, which help lower inflammatory markers.
Leafy Greens (Spinach, Kale, Swiss Chard): Packed with vitamin K, calcium, and polyphenols that protect joints and bones.
Broccoli: Contains sulforaphane, which may block enzymes that destroy cartilage.
Walnuts: Plant-based omega-3s and antioxidants that reduce inflammation and improve mobility.
Ginger: Its compounds, like gingerol, act as natural anti-inflammatories and may help with joint swelling.
Garlic: May limit cartilage damage due to its sulfur-containing compounds and immune-boosting effects.
Green Tea: Contains EGCG, a catechin that helps prevent joint degeneration and oxidative stress.
Avocados: Healthy fats and carotenoids support anti-inflammatory processes and joint cushioning.
Whole Grains (Oats, Quinoa, Brown Rice): Help lower CRP (C-reactive protein), a key inflammation marker linked to joint discomfort.
Beans & Lentils: High in fiber and antioxidants, supporting a healthy gut and reduced inflammation.
Bone Broth: A rich source of collagen, glucosamine, and chondroitin — key nutrients for joint repair and resilience.
Inflammation Isn’t Just About Food, It’s Also About Your Genes
Here’s something most people overlook: not everyone needs the same amount of antioxidants or anti-inflammatory nutrients. Your genetic makeup, lifestyle, and environment, from pollution and stress to lack of sun and sleep, all affect how much inflammation your body produces and how well it can recover.
This is where epigenetics comes in.
By analyzing your DNA through a simple, non-invasive test, we can uncover:
Your personal antioxidant needs
Your genetic predisposition to inflammation
How well your body metabolizes fats, carbs, vitamins, and minerals
What foods and nutrients can help you prevent pain, not just treat it
Ready to Take Action?
If you’re struggling with inflammation, stiffness, joint pain, or simply want to optimize your summer energy, the best place to start is with a personalized approach.
Book your epigenetic consultation today and get your DNA-tested nutrition report with a custom anti-inflammatory diet plan tailored to your needs. Because your genes are not your destiny, your lifestyle is.
