If you’re over 35 and struggling with chronic joint pain, you’re certainly not alone. Maybe you’ve tried everything—pain meds, ice packs, hot packs, endless stretches, and even physical therapy. But if that pain keeps coming back, it can feel like you’re in a never-ending loop. Here’s the thing: many people focus only on treating the pain itself, rather than looking at the root cause. It’s like trying to dry off while standing in the rain without an umbrella.

The truth is, chronic joint pain is often fueled by something deeper—systemic inflammation. Without calming that internal storm, you might only get temporary relief, which can be frustrating and emotionally exhausting. Each flare-up leaves you feeling defeated, questioning why nothing seems to stick. Let’s explore how understanding and addressing inflammation can finally help you break free from this cycle of pain.

Myths and Misconceptions About Joint Pain

So why do so many of us focus on the pain itself instead of what’s causing it? There are a few myths that often hold people back:

Myth 1: Joint Pain Is Just Part of Aging

• Many people assume joint pain is simply a part of getting older and that there’s little to be done beyond managing the symptoms. However, chronic inflammation plays a key role in joint pain, and it’s a factor we can actually control. Studies show that addressing inflammation can drastically reduce pain and even prevent further joint damage, no matter your age (Hunter & Felson, 2006).

Myth 2: Pain Relief Comes Only from Medications or Physical Therapy

• While medications and physical therapy have their place, relying solely on these can overlook the root of the issue. Systemic inflammation doesn’t respond to topical treatments or painkillers—it requires changes in diet, movement, and lifestyle. Research supports that a holistic approach to reducing inflammation can reduce pain more effectively than pain meds alone (Gupta et al., 2017).

Myth 3: Inflammation Only Matters if You’re Sick or Injured

• Many people believe that inflammation is only a response to injury or illness. But chronic, low-grade inflammation can affect anyone and contribute to ongoing joint pain. Inflammation can become systemic, affecting your body’s joints and tissues and creating a cycle of pain that may feel hard to break (Calder, 2020).

Actions to Reduce Chronic Joint Pain by Calming Systemic Inflammation

Now that we’ve dispelled some myths, let’s talk about steps you can take to calm inflammation and, by extension, chronic joint pain.

1. Adopt an Anti-Inflammatory Diet
   • Certain foods fuel inflammation (think sugary snacks and fried foods), while others help fight it. Focus on incorporating foods like fatty fish, berries, leafy greens, and nuts, which are high in anti-inflammatory compounds like omega-3 fatty acids and antioxidants (Calder, 2020).
   • Scientific Reference: Calder, P. C. (2020). Omega-3 fatty acids and inflammatory processes: From molecules to man. Biochemical Society Transactions, 48(1), 101-117. https://doi.org/10.1042/BST20190348
2. Practice Gentle, Regular Movement
   • Moving your body through low-impact exercises like walking, yoga, or swimming can improve circulation and reduce stiffness, while not over-stressing your joints. Movement helps stimulate the lymphatic system, which removes waste from the body and reduces inflammation (McCall, 2013).
   • Scientific Reference: McCall, M. C. (2013). Yoga for pain relief: A systematic review of randomized controlled trials. Pain Research and Management, 18(5), 267-272. https://doi.org/10.1155/2013/521276
3. Prioritize Quality Sleep
   • When we don’t get enough deep sleep, the body’s ability to repair itself is compromised. Aim for 7-9 hours of sleep per night to give your body the time it needs to reset and reduce inflammatory markers (Finan et al., 2013).
   • Scientific Reference: Finan, P. H., Goodin, B. R., & Smith, M. T. (2013). The association of sleep and pain: An update and a path forward. The Journal of Pain, 14(12), 1539-1552. https://doi.org/10.1016/j.jpain.2013.08.007
4. Manage Stress
   • Chronic stress releases cortisol, which can keep inflammation levels high. Try stress-reducing practices like deep breathing, mindfulness, or gentle stretching to keep your body’s stress response in check (McEwen, 2007).
   • Scientific Reference: McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: Central role of the brain. Physiological Reviews, 87(3), 873-904. https://doi.org/10.1152/physrev.00041.2006
5. Stay Hydrated
   • Dehydration can exacerbate joint pain, as fluid helps cushion joints. Aim for at least 8 glasses of water daily to keep your joints lubricated and inflammation in check.

Common Challenges and Troubleshooting

Even with the best intentions, tackling systemic inflammation on your own can feel overwhelming. It’s common to hit obstacles—like sticking to a new diet, finding time for gentle movement, or prioritizing sleep and stress management. Here’s the frustrating part: without lowering inflammation, you might feel like you’re putting in all this effort with little to show for it. Inflammation is the silent contributor to pain, and ignoring it is like trying to build a fire without a spark.

If you find yourself struggling, remember that it’s normal to need guidance. Systemic inflammation is complex, and navigating it alone can feel like an endless loop. Just remember that getting to the root of inflammation often requires a community and expert support to keep you on track.

Recap and What Success Looks Like

Let’s recap the essentials:

1. Chronic joint pain is often driven by systemic inflammation, not just the wear and tear of aging.
2. Myths and misconceptions can hold you back, making you feel like joint pain is inevitable.
3. Adopting an anti-inflammatory lifestyle—through diet, movement, sleep, and stress management—can make a huge difference in reducing joint pain.

Imagine waking up and feeling lighter, moving more freely, and having energy you haven’t felt in years. That’s the potential here when you address inflammation properly.

“The journey of a thousand miles begins with a single step.”

Take that first step to reduce chronic joint pain by understanding and addressing inflammation.

Next Steps

If you’re ready to start making these changes, my 60-day online challenge is here to guide you step-by-step. With structured support, expert instruction, and a community of people just like you, this program will help you finally reduce systemic inflammation and experience real relief from joint pain.

Sign up today, and let’s get you moving toward a pain-free life together!