Arthritis is a condition in which the joints in the body become inflamed, swollen, painful and stiff. The disease often appears in the knees, hips, wrists, shoulders, or small joints in the hands and feet. This is not a single disease, but a group of more than 100 different forms, the most common of which are:
- Osteoarthritis: Often found in the elderly, due to gradual wear and tear of joint cartilage.
- Rheumatoid arthritis: An autoimmune disease, when the immune system attacks the body’s own joint tissues.
When the cartilage that protects the joints is damaged and the synovial fluid changes, every movement can cause pain. At night, the body moves less, blood circulation slows down, and the lubricating fluid in the joints decreases, making the feeling of pain and stiffness more obvious. At the same time, the hormone cortisol (a natural anti-inflammatory) is often at its lowest in the early morning, increasing the inflammation in the joints. This explains why many people with arthritis wake up in the middle of the night and have difficulty falling back asleep, leading to fatigue and affecting their quality of life.
However, the level of joint pain at night depends not only on the condition, but also on what you eat and drink and your daily habits throughout the day.
Which foods help reduce arthritis pain at night?
Diet can directly affect the inflammatory response and the feeling of joint pain. Choosing the right foods during the day helps “prepare” the joints for a more peaceful night.
Here are the top choices:
1. Foods rich in omega-3
Salmon, mackerel, herring, chia seeds, and flax seeds are rich sources of omega-3. These healthy fats help reduce inflammation, maintain joint lubrication, and support the immune system, which is especially helpful for people with rheumatoid arthritis.
Adding fatty fish 2–3 times a week to lunch or dinner can significantly reduce the level of joint pain and swelling at night.
2. Dark greens and cruciferous vegetables
Spinach, kale, broccoli are rich in vitamin K, calcium and antioxidants, which help protect bones, reduce cartilage damage and support long-term joint health.
3. Berries
Blueberries, strawberries, and raspberries are rich in anthocyanins, which are powerful anti-inflammatory agents and help fight oxidative stress in joint tissues.
4. Natural anti-inflammatory spices
Turmeric (containing curcumin), ginger, and garlic inhibit inflammatory enzymes, thereby effectively reducing swelling and pain. You can add them to stews, teas or soups for lunch and dinner.
5. Whole grains and beans
Provide fiber and micronutrients to help stabilize blood sugar, thereby limiting systemic inflammatory responses. Oats, brown rice, quinoa, lentils, red beans, etc. provide a lot of fiber, helping to control weight and reduce the burden on joints. In addition, they also contain magnesium, which helps relax muscles and reduce joint stiffness.
On the contrary, you should limit foods rich in sugar, fried foods with lots of oil, processed red meat because they can promote inflammatory reactions, making joint pain at night worse.
Which habits during the day help joints feel more “comfortable” at night?
Not only diet, but daily activities also directly affect the feeling of joint pain at night.
1. Maintain gentle movement
Exercises such as walking, yoga, swimming or slow cycling help joints stay flexible, increase blood circulation, and reduce stiffness at night. Avoid over-exercising late at night to avoid stimulating joints and causing difficulty sleeping.
2. Avoid sitting or standing in one position for too long
Sitting and working continuously for many hours causes poor circulation of joint lubricating fluid, which can easily lead to joint stiffness. Every 30-60 minutes, stand up, rotate joints or stretch muscles gently.
3. Control weight
Being overweight increases pressure on weight-bearing joints such as knees, hips and spine. Losing 1 kg of weight can reduce up to 4 kg of pressure on the knee joint, thereby reducing pain at night.
4. Stress management
Prolonged stress can stimulate the body to produce more inflammatory hormones, thereby making joint pain more likely to flare up at night. Take time to relax, meditate, breathe deeply or listen to soft music to help the body and joints “relax” before going to bed.
5. Take care of joints after a lot of activity
If you have to move or do heavy work during the day, apply a warm compress or soak your feet in warm water before going to bed to reduce muscle stiffness and help blood circulate better to the joints.
