By Lizzie Streit, MS, RDN, LD 

If you have joint pain, then you know how cold weather can contribute to flare-ups. There are many reasons why joints hurt in the winter, including decreased lubrication and changes in atmospheric pressure that lead to swelling. 

In addition to taking precautions such as dressing warmly, using heating pads, and staying active, maintaining a healthy weight and eating a nutritious diet can help relieve joint pain. 

Here are tips for how to eat if you experience aches and pains in your joints during the winter months. 

1 – Eat more fatty fish. 

Since fish contains omega-3 fatty acids that may reduce inflammation in the body, eating more seafood is thought to help with join pain. Salmon, sardines, and herring are especially good sources of omega-3, but other fish like cod and tuna also provide these nutrients. Try baked salmon for dinner or homemade tuna salad sandwiches for lunch. 

2 – Use olive oil for cooking and dressings. 

Extra virgin olive oil is loaded with compounds that may have anti-inflammatory effects. In particular, oleocanthal in olive oil has been shown to act similarly to ibuprofen in the body. If your joints feel achy, try incorporating more olive oil into your meals. You can use it to sauté vegetables or as a base for a salad dressing. 

3 – Stay hydrated. 

One of water’s main functions in the body is to lubricate joints, so staying hydrated is vital for easing sore joints. To boost fluid intake, drink water throughout the day but don’t forget about soups and smoothies to meet your needs. You can also eat more produce with a high-water content, such as lettuces, cabbage, cauliflower, and celery. 

4 – Eat vitamin C-rich foods. 

Vitamin C is often associated with immunity, so you may not be familiar with one of its other main roles. Your body needs vitamin C to make collagen, a protein that’s part of the cartilage surrounding joints. To get enough vitamin C, enjoy citrus fruits, kiwi, Brussels sprouts, bell peppers, broccoli, and potatoes. If you need help preparing healthy meals, consider a diet meal delivery or meal prep services. 

5 – Have dark chocolate for dessert. 

The compounds in dark chocolate, especially antioxidants called flavanols, may reduce inflammation and therefore could help with achy joints in the winter. To reap the possible benefits of flavanols, try dark chocolate that’s 70 percent or more cocoa. Plain chocolate or variations without too much sugar are the best choices. Try a few squares for dessert or melt it to use for chocolate-covered strawberries or bananas. 

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