Eating for Healthy Joints through the Seasons
September 18, 2024
By Emma Nelson
Katelyn Smoger, manager of Farm Programs and interim director of Farming and Healthy Lifestyles, oversees programming at three hospital locations: The Farm at Trinity Health Ann Arbor, The Farm at Trinity Health Oakland, and The Farm at Trinity Health Muskegon, McLaughlin Grows Urban Farm. The Farm is a Community Health and Well-Being program with a mission of growing healthy communities by empowering people through food, education, and relationships.
Kelly Wilson, RDN, DipACLM, is a registered dietitian nutritionist and the Lifestyle & Culinary Medicine program coordinator at Trinity Health Ann Arbor. She teaches a free, monthly culinary class and coordinates the Nutrition Buddies program – a collaboration with The Farm at Trinity Health.
Kelly and Katelyn answer questions about keeping your body’s joints healthy through diet and how you can access foods from The Farm.
Q: What makes a joint-healthy diet?
Kelly Wilson: Eating a diet rich in whole, unprocessed, plant-based foods is ideal for decreasing the inflammation and pain associated with arthritis and other joint problems.
This dietary pattern is low in saturated fats that are primarily found in animal products and processed ingredients that may worsen joint pain. It is also high in anti-inflammatory mono-unsaturated fats and phytonutrients (compounds found only in plants) that protect cells from damage and decrease inflammation.
To get a variety of health promoting nutrients, focus on eating a rainbow of fruits and vegetables, whole grains, and plant proteins (beans, lentils, tempeh and tofu) each day.
And don’t forget to incorporate spices and herbs. Not only are they flavorful, but they are a concentrated source of bioactive compounds that protect our body from damage and disease and decrease inflammation.
Within a whole food, plant forward dietary pattern, some of the key nutrients for healthy joints include:
- Calcium: sesame seeds, tahini, calcium-fortified non-dairy milk, dark leafy greens (collards, mustard, kale), tofu, almonds, and low-fat dairy
- Vitamin D: sunshine, some mushrooms, fatty fish, high-quality supplements
- Omega-3 fatty acids: ground flax seeds, walnuts, chia seeds, hemp hearts, and fatty fish, such as sardines and mackerel
Q: How should my diet change with the seasons?
Wilson: Dietary patterns don’t need to change with the seasons. However, some people may be excited by the freshness, and adventure, of seasonal eating or enjoy adapting recipes to the fit the seasonal climate (for example, eating warm foods such as soups in the colder months and more cooling, hydrating foods such as fruit salads in hot summer months).
If you choose to take on the adventure of seasonal eating, know that your dietary pattern will naturally fluctuate throughout the year. For example, in the spring, Michigan farms produce an abundance of crops like salad greens, spring onions, asparagus and radishes. In the summer, these crops fade, and you’ll see warmer season crops like tomatoes, eggplant, and zucchini. Whatever season you’re eating in, our teams can help you enjoy this produce through recipes, culinary tips, and storing/food preservation best practices.
Katelyn Smoger: Choosing to eat seasonally, even in part, is a simple way to work nutrient dense produce into your diet, when the quality and flavor is at its peak. If you are looking for a way to learn about seasonal eating, joining a CSA (Community Supported Agriculture) program, like our Farm Share, can be a great way to discover which fruits and vegetables are in season when. Participating in The Farm Share can empower you to try new foods, or to prepare familiar foods in ways that may be healthier and even more flavorful. The Farm Share is open to anyone, with pick up options available in Pontiac, Ypsilanti, and Livonia. In Muskegon, I would encourage people who are looking for a similar program to join the McLaughlin Grows Urban Farm’s Fall CSA from Oct. 9 to Dec. 12.
Alternatively, shopping your local farmer’s market, either in your community, or at one of our Farm Stands, is a great way to pick up a few seasonal items without the commitment of a share purchase.
Q: What are some joint-healthy foods for each season?
Wilson: Any whole, plant-based food can be part of an anti-inflammatory diet that supports joint health, regardless of the season. This seasonality guide is great for discovering what produce is in season throughout the year in Michigan.
Smoger: Throughout the year, you can find many types of produce at any of our three Farm locations. Each week the food we have available is different, depending on what farmers have ready to harvest.
For example, as cooler weather arrives, expect to see more onions, garlic, apples, spinach, potatoes, and more. During summer, there are more tomatoes, zucchini, cucumbers, blueberries, collards, melons, and peppers.
Q: Do any foods hinder joint health?
Wilson: A dietary pattern high in ultra-processed foods, refined carbohydrates, and sugary beverages increases inflammation, which can worsen joint pain. Reducing these foods and increasing intake of whole foods and plants can help calm inflammation and improve pain.
Q: What are other ways to keep joints healthy?
Wilson: Use them! Get regular, daily movement. If additional support is needed, seek advice from a physical therapist, personal trainer, or other exercise professionals, as needed.
Other joint health tips include:
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Consistently get 8-9 hours of quality sleep. Poor sleep can increase internal inflammation, which may worsen joint pain.
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Avoid the use of alcohol and tobacco – other contributors to internal inflammation.
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Maintain a healthy weight.
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Stay hydrated – drink 9 (women) to 13 cups (men) of water per day.
Q: How do dietitians partner with The Farm?
Smoger: Each Farm location has unique partnerships with our dietetic teams. In Oakland, we work together to host events like a Make Your Own Microgreens activity to celebrate National Nutrition Month. In Ann Arbor, we partner with Lifestyle Medicine to pair food with their programs.
In addition to dietitians, we also partner with several clinical providers including Community Health Workers, cardiac rehabilitation, oncology, and internal medicine clinics. The strength of our cross-sectional partnerships, regardless of specialty, is a testament to Trinity Health’s belief that food is medicine.
Wilson: As Katelyn mentioned, collaboration between dietitians and The Farm is a cornerstone of Trinity Health’s Food is Medicine programming. Nutrition and culinary education are critical to help folks turn the beautiful farm produce into meals that are easy, cost effective, and supportive of their health. We love being an education partner of The Farm and sharing their produce with our patients.
Q: Any additional information you’d like to share?
Wilson: The Lifestyle Medicine team has a wide variety of programs available to anyone across Michigan, and beyond. One of our latest classes is a series on effectively managing IBS with Lifestyle Medicine.
Smoger: All three Farms are gearing up for fall and are excited to offer additional produce for community members. For information on how to access fresh, nutritional food, visit the links below:
Our Farm teams are eager to connect with our communities – stop by, get a tour, and learn more.
Learn more about Trinity Health Lifestyle Medicine or contact our team at LifestyleMedicine@trinity-health.org.
Find out more about Trinity Health Orthopedics care and services.