According to a 2022 poll from the University of Michigan, 70 percent of adults, ages 50-80, suffer from joint pain. What’s more, 55 percent rated their pain as moderate to severe, while 49 percent agreed these symptoms limit their usual or regular activities. Most concerning of all, 45 percent reported feeling joint pain on a daily basis.  

While many of us have experienced acute pain due to an injury, accident, or infection at one time or another, this pain generally heals in a reasonable amount of time. However, chronic pain can last longer than six months. It might start as an injury or illness that never completely resolves, or it might occur slowly over time, with no explicable cause.  

Chronic pain can not only be debilitating for the body, but it can also lead to serious emotional issues such as depression, anxiety, fear, and isolation. Let’s discuss the most common types of chronic joint pain, then explore some overlooked causes, and finally, dive into a few simple and natural solutions to this often devastating condition. 

Chronic joint pain is referred to as arthritis. This word comes from the Greek prefix arthro-, meaning “joint,” and the suffix -itis, meaning “inflammation.” Osteoarthritis, commonly referred to as “wear and tear” arthritis, is the most common form of this condition. It usually develops from an old injury, poor body mechanics or malalignment, scoliosis, or repetitive joint overuse.  

Osteoarthritis will most often affect weight bearing joints such as the spine, hips, knees and feet. Symptoms occur over time, and are classically unilateral. This means the issue will affect either the right or left knee, for example, but not both—at least initially. Pain from osteoarthritis is deep and aching, often accompanied with stiffness or grinding. It tends to worsen after periods of inactivity, such as sleeping, or sitting. However, it can also become irritated after overuse,such as playing golf, pickleball, exercising, housework, or even just walking. 

Another common form of arthritis is due to an auto-immune condition, as seen in rheumatoid arthritis, lupus, or psoriatic arthritis. In these cases, the body’s immune system malfunctions, attacking and destroying the joints, which leads to pain or deformity. This type of arthritis can occur either gradually or suddenly, commonly after an infection or toxic exposure.  

The symptoms will often be worse than osteoarthritis, and are symmetrical and bilateral in nature, affecting both sides of the body. Multiple joints will bear the effects of pain or inflammation, and the symptoms generally worsen with movement of the impacted area. There are over 80 different auto-immune conditions, and many of them continue to exacerbate without a diagnosis. 

Conventional arthritis treatment aims to reduce the pain, but minimal effort is put towards examining its root cause. Medications can effectively mask pain, but many of them also have side-effects, and some are dangerously addictive. Repeatedly blocking pain can cause us to become unaware of specific movements and lifestyle factors that worsen the condition. This could prevent us from identifying the cause of our pain. In fact, it can even result in long-term disability.  

Many believe that arthritis is a normal part of aging or the result of an overactive lifestyle. This can lead us to assume that nothing can be done to eliminate the pain or slow its damage. However, that is simply untrue. I have treated patients with chronic pain for 35 years, and my goal remains to always educate and empower my patients with natural solutions to take an active role in their own healing journeys. Here is what I share with my patients to eliminate or reduce their chronic pain. 

The standard American diet (or SAD, for short) is an inflammatory and toxic diet, full of refined sugars, processed ingredients, chemicals, and genetically modified organisms. I think many of us, including physicians, underestimate the power of nutrition to prevent illness, decrease pain or inflammation, and promote longevity.  

Eating whole, nutrient-dense foods (organic and locally grown, if possible). Choose pasture-raised, grass-fed animals and dairy proteins, wild-caught fish or seafood, and  healthy fats such as olive, avocado, or coconut oils. This will effectively reduce inflammation in the body and joints. You’ll also want to avoid sugar or other sweeteners, corn syrup, and inflammatory oils like corn, soybean, canola, sunflower, and safflower oils. Many grains, like gluten, are also inflammatory and can increase joint pain in those with auto-immune arthritis. Others can be sensitive to dairy, eggs, or nightshade vegetables such as tomatoes, bell peppers, and eggplant. 

Dehydration is another overlooked cause for chronic joint pain. Staying hydrated by drinking half your weight in ounces of water each day will help remove toxins, lubricate joints, decrease inflammation, and aid in the body’s temperature regulation. For example, a person who weighs 150 pounds will need to consume 75 ounces of water daily. This does not include coffee, tea, sweetened beverages, or alcohol, as these dehydrate the body.  

Remember to increase your water intake when spending time outside in the heat or when exercising. Avoid drinking water from plastic bottles, as many of these contain chemicals such as bisphenol A (BPA), a known hormone disruptor. Plastic bottles are also harmful to the environment, and are polluting our oceans. Drink clean, pure, filtered water from a glass or stainless-steel container. Consider an under-the-counter reverse osmosis system. You can also infuse lemon, lime, or other fruits into your water for more nutrition and flavor. 

Finding the root causes of inflammation also involves running specific blood tests, often overlooked and rarely included in annual blood panels. Six of my favorite blood tests are homocysteine, insulin, vitamin D, CRP, serum ferritin, and an omega-6/omega-3 ratio test. As a functional medicine practitioner, I find it vital to maintain these markers of inflammation at optimal levels (not just “normal” lab values). This will not only minimize joint pain, but decrease the risk for other chronic illnesses as well.  

Testing and removing food sensitivities (such as gluten, grains, dairy, eggs, or soy) can also benefit patients suffering from auto-immune conditions or poor gut health. Avoid the use of herbicides, pesticides, toxic household cleaners, and chemically-laden personal care items as well. These products are unsafe—both for our health and for the planet.  

Exercise is another important factor to help reduce and manage chronic joint pain. Many arthritis sufferers avoid exercise, but even the gentlest of movements such as water aerobics, stationary biking, or isometric exercises can increase circulation, improve strength, and minimize pain and inflammation. Some other options include massage or physical therapy, gentle chiropractic manipulation, or deep tissue laser and Pulsed Electro-Magnetic Field Therapies. This modality uses specific light waves or pulsing charged ions to optimize cellular health, regenerate tissues, restore normal function, and allow the body to heal itself naturally.  

While some joint stiffness is a common part of aging, you do not have to live with chronic, debilitating pain. Take these crucial steps to prevent or manage chronic arthritis. Consume an anti-inflammatory diet with nutritious, whole foods, hydrate with pure and clean water, and exercise with gentle movements on a daily basis.  

It’s also important to remove food sensitivities, nutritional deficiencies, environmental toxins, and metabolic imbalances that could be contributing to your pain. These strategies can improve quality of life and empower you to embrace the healthiest, most active version of yourself.  

Dr. Laura Korman, DC, is a functional medicine practitioner, chiropractor, and nutritional counselor. She is also the owner of Korman Relief and Wellness Center, located at 16954 Toledo Blade Blvd., Port Charlotte. For more information and to schedule an appointment, call 941-629-6700 or visit https://www.drlaurakorman.com/