Are you struggling with knee pain or arthritis and wondering if relief could be as simple as changing what’s on your plate?

In this podcast episode, health coach Cari Kamp shares insights on how to manage inflammation and reduce pain through food and lifestyle adjustments. Learn about inflammatory foods to avoid, environmental triggers, and easy changes that can make a big difference.

Don’t miss out, dive into the full episode and start your journey toward pain-free living!

Episode Video

Inflammation and Its Link to Knee Pain and Arthritis

Inflammation is the body’s response to injury, infection, or harmful environmental triggers. It’s a natural process that helps the body heal, but when inflammation becomes chronic, it can lead to various health issues, including knee pain and arthritis.

Inflammation can be triggered by a range of factors, from diet to environmental toxins to what we put on our skin. It’s not always obvious, but these elements can change how our cells function, leading to discomfort, joint pain, or even autoimmune conditions.

For those with arthritis or chronic joint pain, inflammation often exacerbates symptoms, making simple movements painful. This understanding underscores the importance of identifying specific triggers that might be fueling inflammation, a process that requires both self-awareness and often, guidance from a coach or healthcare provider.

Diet and Knee Pain

Foods to Avoid for Inflammation Management

When addressing inflammation and knee pain through diet, knowing which foods to avoid is as essential as knowing what to eat. Here are several common foods and ingredients that can contribute to inflammation and, subsequently, joint pain:

• Refined Sugars
  Often labeled under more than 65 different names, added sugars can spike blood sugar levels, leading to inflammatory responses in the body. Consuming sugary foods regularly can increase systemic inflammation, making joint pain worse.

• Processed Oils
  Oils like canola, vegetable, and sunflower oils are often marketed as healthy but are heavily processed and high in omega-6 fatty acids, which can exacerbate inflammation. Cari points out that even a small amount of these oils can contribute to cellular inflammation, affecting not only joint health but also cognitive functions.

• Gluten and Processed Grains
  Although gluten intolerance varies among individuals, gluten can trigger inflammation in those with sensitivities. Processed grains, often high in gluten, can also contribute to gut inflammation, which may indirectly exacerbate joint pain.

• Dairy Products
  Dairy can be inflammatory for some people, though the effect varies from person to person. Those sensitive to dairy may experience joint stiffness, digestive discomfort, or even skin flare-ups, making it worth reducing or eliminating dairy to see if symptoms improve.

By eliminating or reducing these foods, many people report not only reduced knee pain and lessened arthritis symptoms but also improved energy and overall health.

Anti-Inflammatory Foods to Eat to Support Joint Health

On the flip side, several foods can help reduce inflammation and provide the nutrients necessary for joint health.

• Leafy Greens
  Vegetables like butter lettuce, spinach (in moderation due to oxalates), and other dark greens are packed with antioxidants that can help fight inflammation. These greens provide essential vitamins, minerals, and fiber, supporting digestive health and reducing oxidative stress.

• High-Quality Protein Sources
  Protein is vital for maintaining muscle mass, which supports joint stability. Cari recommends grass-fed meats, organic chicken, and eggs as primary protein sources, especially for those experiencing knee pain. Protein helps repair tissues, maintain lean muscle, and aid recovery, especially as we age.

• Healthy Fats
  Fats from sources like olive oil, coconut oil, avocado oil, and grass-fed butter are anti-inflammatory. These fats are crucial for hormone regulation, brain health, and reducing inflammation. Cari advises limiting heavily processed oils and opting instead for these healthier fats to support brain and joint function.

• Low-Glycemic Vegetables
  Vegetables such as zucchini, cucumber, and asparagus help keep blood sugar stable without spiking insulin levels, reducing the likelihood of inflammation. They’re also easy to incorporate into daily meals and are gentle on the digestive system.

Cari emphasizes a personalized approach, encouraging clients to experiment with these foods while monitoring how they feel. While the foods above are generally beneficial, each person’s inflammatory triggers can vary, so individual experimentation is key.

Lifestyle Factors Beyond Diet That Affect Inflammation

While diet plays a significant role, it’s not the only factor that can contribute to inflammation. Environmental triggers and lifestyle habits are equally important. "What we put on our skin, the air we breathe, and the products we use daily can all impact inflammation," she explains. For example:

• Fragranced Products
  Many scented products, like perfumes, candles, and even detergents, contain endocrine-disrupting chemicals that can increase estrogen levels and contribute to estrogen dominance, a common issue linked with inflammation.

• Household Toxins
  Chemicals in everyday items—such as cleaning products, air fresheners, and personal care items—can be absorbed through the skin, affecting hormones and contributing to inflammation. Cari advises using unscented or natural products where possible.

• Sleep Quality
  Poor sleep disrupts the body’s natural healing processes, affecting hormone levels and increasing stress, which can in turn exacerbate inflammation. For anyone managing chronic knee pain or arthritis, prioritizing restful sleep is essential to managing inflammation.

• Stress Levels
  Chronic stress is a well-known inflammatory trigger. Practicing stress-reducing techniques such as mindfulness, meditation, or gentle exercise can have a profound impact on inflammation levels and overall well-being.

Each of these factors, when managed thoughtfully, can have a positive effect on reducing inflammation and, as a result, alleviate symptoms of knee pain and arthritis.

Benefits of a Holistic Anti-Inflammatory Approach

While knee pain, arthritis, and other joint issues may seem localized, inflammation affects the entire body. Conditions like diabetes, cardiovascular disease, and even Alzheimer’s are linked to chronic inflammation. By tackling inflammation holistically, through diet, environment, and lifestyle changes, you can not only improve joint health but also experience broader health benefits.

This holistic approach can help improve mental clarity, increase energy levels, and stabilize mood, in addition to reducing pain. For those experiencing knee pain and arthritis, reducing inflammation can mean a significant improvement in mobility and a reduced need for pain medications.

Debunking Myths About Protein and Inflammation

One common misconception is the fear that high protein intake could harm kidney health. However, recent studies have shown that protein is beneficial for kidneys and crucial for muscle maintenance, especially in those managing joint pain. “Our kidneys actually benefit from protein,” Cari says, explaining that issues with kidney health are often related to high sugar and carbohydrate intake, not protein.

Proteins play a significant role in maintaining lean muscle mass, which is essential for joint stability. Maintaining muscle mass is especially important as we age since muscles protect joints, stabilize bones, and help maintain balance—key factors in reducing knee pain and managing arthritis.

Empowering Patients Through Knowledge and Small Changes

Cari’s approach emphasizes small, sustainable changes rather than drastic overhauls. Her “tidbits” method involves giving clients digestible, actionable advice daily, allowing them to incorporate change incrementally. She says,

Even just a 1% change each day can compound over time and make a real difference in how you feel.

For those dealing with knee pain or arthritis, this approach provides a manageable path to improved health. Rather than feeling overwhelmed, clients learn to make informed choices, ultimately giving them more control over their health and pain levels.

About Cari Kamp

Cari Kamp is a health and wellness coach with over a decade of experience transforming lives through diet and lifestyle. After 20 years in healthcare, Cari faced her own health challenges, like pre-diabetes and low thyroid, which she managed naturally through a low-inflammatory, nutrient-dense diet. Now certified in whole food nutrition and specialized approaches like Keto and Carnivore, she helps clients nationwide make sustainable, inflammation-lowering changes. Known for her science-based, 30-day coaching program, Cari delivers impactful results without restrictive diets.

Want to learn more from Cari Kamp? Check out her website at Kamp Tidbits. Plus, get daily inspiration on her YouTube and Instagram.

Final Thoughts

Managing knee pain, arthritis, and chronic inflammation doesn’t have to involve drastic diets or unachievable routines. As Cari underscores, making small, informed changes can add up to a big difference over time. Whether it’s adjusting diet, choosing toxin-free products, or practicing better sleep hygiene, these manageable steps can empower you to reduce inflammation and live a more active, pain-free life.

For those ready to explore this journey, Cari Kamp offers personalized coaching tailored to individual needs and goals. Her consultations provide clients with practical guidance and ongoing support, helping them make sustainable changes that can improve their overall quality of life.

If you're ready to take control of your knee pain, click here to discover more about these five effective knee pain home treatments. With these simple steps, you can start your journey towards pain-free knees and a more active lifestyle.