Inflammation Fighters:

Eat for Relief

March 21, 2025 | by Heidi Thériault

Sore muscles? Achy joints? What you eat can make a big difference. While massage therapy and movement are key to feeling better, adding anti-inflammatory foods to your diet can help reduce pain, improve recovery, and keep you moving with ease.

Here’s a quick guide to the best foods that fight inflammation and support muscle and joint health.

Acute vs. Chronic Inflammation: What’s the Difference?

Inflammation is your body’s natural defense system. It helps protect and heal when you’re injured or fighting infection. But there’s a difference between acute and chronic inflammation—and understanding it is key to taking care of your body.

Acute Inflammation

• Your body’s immediate, short-term response to injury or illness.

• Lasts from a few hours to a few days.

• Signs include redness, swelling, heat, and pain.

• A normal part of the healing process that resolves once recovery happens.

Chronic Inflammation

• Low-grade, long-term inflammation that can last for months or years.

• Triggered by poor diet, ongoing stress, lack of movement, or autoimmune issues.

• Instead of healing, it can lead to tissue damage and chronic conditions like arthritis, joint pain, and muscle stiffness.

Common Symptoms of Chronic Inflammation

Chronic inflammation often flies under the radar but can show up as subtle, ongoing symptoms. These include:

• Persistent muscle or joint pain

• Morning stiffness

• Ongoing fatigue or low energy

• Swelling or puffiness (especially in the joints)

• Frequent headaches

• Digestive issues (bloating, gas, constipation)

• Skin problems (eczema, psoriasis, acne)

• Brain fog or difficulty concentrating

• Mood changes (anxiety, depression)

• Weight gain or difficulty losing weight

• Recurring infections or slow healing

If these sound familiar, it may be time to focus on lowering inflammation through diet, movement, and self-care like massage therapy.

Top Anti-Inflammatory Foods for Muscles and Joints

With Daily Guidelines, Pairing Tips, and Best Choices

1. Fatty Fish

• Why: Omega-3s reduce joint inflammation and muscle soreness.

• How Much: 2-3 servings per week (100-150 g per serving).

• Best Choices: Wild-caught salmon, sardines, mackerel, anchovies, herring.

• Pair With: Leafy greens or legumes for extra antioxidants and fiber.

2. Turmeric

• Why: Curcumin (the active compound) reduces joint and muscle inflammation.

• How Much: 500-1000 mg curcumin (supplement) or 1 tsp ground turmeric daily.

• Best Form: Organic turmeric powder, fresh turmeric root (if available).

• Pair With: Black pepper (improves absorption) and healthy fats (olive oil, avocado).

3. Leafy Greens

• Why: Packed with antioxidants, magnesium, and fiber that reduce inflammation.

• How Much: 1-2 cups daily.

• Best Choices: Spinach, kale, Swiss chard, collard greens.

• Pair With: Healthy fats (olive oil, nuts, seeds) to absorb fat-soluble vitamins.

4. Berries

• Why: High in antioxidants that fight oxidative stress and support tissue repair.

• How Much: ½ to 1 cup daily.

• Best Choices: Blueberries, strawberries, raspberries, blackberries.

• Pair With: Nuts or seeds for balanced energy and better nutrient absorption.

5. Nuts & Seeds

• Why: Healthy fats and omega-3s reduce inflammation and support joint health.

• How Much: 1 oz daily (a small handful).

• Best Choices: Walnuts, ground flaxseeds, chia seeds, almonds.

• Pair With: Berries or greens for a nutrient-dense snack.

6. Olive Oil

• Why: Contains oleocanthal, a natural anti-inflammatory compound.

• How Much: 1-2 tbsp daily.

• Best Type: Cold-pressed extra virgin olive oil.

• Pair With: Leafy greens or roasted vegetables to boost nutrient absorption.

7. Ginger

• Why: Reduces muscle soreness, joint pain, and improves digestion.

• How Much: 1-2 grams fresh ginger or ½ tsp powdered daily.

• Best Forms: Fresh ginger root (for tea or smoothies), ground ginger powder.

• Pair With: Turmeric and black pepper for a stronger anti-inflammatory effect.

8. Green Tea

• Why: Rich in polyphenols that lower inflammation and protect joints.

• How Much: 2-3 cups daily.

• Best Type: Matcha (high antioxidant content), organic green tea.

• Pair With: A squeeze of lemon to enhance antioxidant absorption.

9. Beans & Legumes

• Why: High in fiber, plant-based protein, and antioxidants that reduce inflammation.

• How Much: ½ to 1 cup daily.

• Best Choices: Lentils, chickpeas, black beans, kidney beans.

• Pair With: Whole grains (brown rice, quinoa) for a complete protein profile.

10. Bone Broth

• Why: Provides collagen and amino acids to support joint health and reduce stiffness.

• How Much: 1 cup daily or several times a week.

• Best Type: Homemade (from grass-fed beef or free-range chicken bones) or store-bought with minimal additives.

• Pair With: Vitamin C-rich foods (like citrus fruits) to boost collagen synthesis.

Foods That Cause Inflammation (Limit or Avoid):

• Processed foods (packaged snacks, frozen meals)

• Refined carbs (white bread, pastries, sugary cereals)

• Sugary drinks (soda, sweetened juices, energy drinks)

• Red and processed meats (bacon, sausages, deli meats)

• Fried foods (French fries, fried chicken)

• Excessive alcohol (more than 1 drink daily for women, 2 for men)

• Trans fats (found in margarine, some baked goods, fast food)

Golden Milk Recipe

A warm, anti-inflammatory drink to soothe joints, relax muscles, and promote healing.

Ingredients:

• 1 cup unsweetened almond milk (or any milk of your choice)

• 1 tsp turmeric powder (reduces inflammation and supports joint health)

• ¼ tsp ground ginger (eases muscle soreness and aids digestion)

• Pinch of black pepper (enhances turmeric absorption by up to 2000%)

• ½ tsp cinnamon (balances blood sugar and adds warmth)

• 1 tsp coconut oil (optional, helps absorb turmeric and adds healthy fat)

• 1-2 tsp honey or maple syrup (optional, for sweetness and soothing benefits)

• Optional boost: 1 scoop collagen powder (for joint support and connective tissue health)

Instructions:

1. In a small saucepan, heat the almond milk over medium heat until warm (not boiling).

2. Whisk in turmeric, ginger, black pepper, and cinnamon.

3. Add coconut oil (if using) and stir until melted and combined.

4. Remove from heat.

5. Add honey or maple syrup to taste.

6. If using collagen powder, let the mixture cool slightly first, then whisk it in.

7. Pour into your favorite mug and enjoy warm.

   
   

Does It Have to Be Heated?

No, but heating does make a difference!

Why You Might Want to Heat It:

• Improved Absorption: Heating turmeric activates curcumin and helps it absorb better, especially when combined with a fat (like coconut oil or milk).

• Comfort and Digestion: A warm drink is soothing and helps with digestion, relaxation, and winding down before bed.

• Tradition: Golden Milk has traditionally been consumed warm as a therapeutic tea.

When You Don’t Need to Heat It:

If you’re adding turmeric to a smoothie or cold drink, that works too. Just make sure to include:

• A healthy fat (chia, flax, hemp, coconut oil, yogurt)

• Black pepper to help absorb curcumin

Warm Golden Milk = Better absorption and soothing effect.Cold turmeric drinks = Still beneficial—just pair turmeric with fat and black pepper.

Support Your Healing Journey

Making small, intentional changes to your diet can have a big impact on reducing inflammation, easing joint pain, and boosting your energy. By adding anti-inflammatory foods, staying active, and including self-care practices like massage therapy, you can help your body feel stronger and move with ease.

At Visacova Santé Massothérapie, we’re here to support your journey to better health. Book your therapeutic massage today and take the next step toward living pain-free!