What should I eat to treat achy joints?

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Trigger foods: White bread, pasta

Healing foods: Wholegrains, curries, tofu 

Inflammation is a leading cause of joint pain for runners and certain foods can exacerbate the problem. The exact causes of inflammation vary from runner to runner, but there are some repeat offenders to be avoided when you’re suffering from joint pain. One of them is sugar. Stay away from refined carbs such as white bread and pasta when your knees are bothering you – they break down to sugar fast, leading to unstable blood sugar levels and increased inflammation. Switch to wholegrains: research published in the Journal of Nutrition found diets high in refined (white) grains resulted in a greater concentration of a common marker for inflammation in study subjects, while those eating diets with more high-quality wholegrains showed less of the marker. 

Now top your bowl of brown rice with a scoop of curry. Curcumin, one of the key substances in turmeric (used in many curries), has been found to have anti-inflammatory properties, which can help soothe achy, inflamed joints. And throw in some tofu or edamame: researchers recently found that study participants with joint pain who ate 40g of soy protein a day for three months had less pain at the end of the study, while those who had the same amount of milk-based protein felt no different.