Manuka Honey for Joint Pain, Arthritis, and Inflammation

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Education

Manuka Honey, Joints & Inflammation: What to Know

EDUCATION

11 minutes read

Essential Takeaways

Arthritis affects about 20% of Americans and is the general name for a group of diseases in the joints. It is best characterised by painful swelling and inflammation which can be short-term, or more chronic and severe.

Manuka honey is a naturally antioxidant-rich food that many people enjoy as part of a balanced daily wellness routine.

The best way to enjoy manuka honey is raw off the spoon! But we have plenty more creative suggestions for getting your sweet fix.

Almost 20% of adults in the US have been diagnosed with arthritis¹.

In fact, arthritis is the leading cause of disability², and affects more women than men¹.

Both arthritis, and joint pain more generally can seriously impact our day to day lives.

Many people look to their diet and daily habits as part of a healthy lifestyle — and manuka honey, with its naturally occurring antioxidants, is a food some choose to include.

In this guide:

The Causes and Treatment of Joint Pain and Arthritis

Since bones can’t bend, our joints are what give us mobility, and they’re actually quite complex things.

They are made up of³: 

  • Bones
  • Ligaments which connect the bones
  • Tendons which connect muscle to bones and control the joint movement
  • Cartilage which covers the surface of the bone at a joint to reduce friction
  • Bursae (fluid) which cushions the bones as they meet
  • Synovial membrane which produces a lubricant for the joint
  • There are a few different kinds of joints which are characterised by whether they move and how.

For example, hinge joints can be found in the elbow and knee and allow one motion, whereas pivot joints are found in the neck for twisting and rotating.

Regardless of the type of joint, people can get pain just about anywhere. This can be caused by things like injury, exercise, stretching, tearing (sprain), and dislocation, which can lead to inflammation³ (which we’ll discuss a bit more later).

Arthritis is a very common cause of joint pain.

In fact, the word 'arthritis' literally means 'joint pain'⁴ and is the general term used for a group of diseases and conditions².

There are over 100 types of arthritis and some even affect organs in the body as well as joints².

The classic signs of arthritis are swelling, pain, stiffness, and limited mobility. Anyone can experience arthritis, though it can get worse with age.

Here are the most common types of arthritis and what they mean for the joints.

Osteoarthritis

This type of arthritis is a disease of the entire joint rather than just one element. It weakens the bones, damages cartilage, and causes painful inflammation².

There doesn’t seem to be one specific cause of osteoarthritis. Studies have suggested things like ageing, being overweight, history of injury or surgery, overuse, malformed joints, and genetics⁵.

The usual treatments prescribed for osteoarthritis include a healthy diet, exercise, pain relief medication, and in more severe cases, surgery⁵.

Autoimmune inflammatory arthritis

A healthy immune system will trigger inflammation in order to heal itself. Autoimmune inflammatory arthritis (like rheumatoid arthritis, the most common type), is when the immune system goes a little haywire².

It attacks healthy tissue and can cause widespread inflammation, unable to decipher between itself and the threat.

All we have are educated guesses on the cause of this kind of arthritis. It’s believed to be an environmental trigger like stress, a virus, or smoking². More recent research has connected the gut microbiome to autoimmune disease⁶.

Treatment is usually designed to reduce and slow symptoms. A healthy diet and regular exercise as well as plenty of sleep, less stress, pain relief medication and anti-inflammatories are the usual recommendations⁷.

Infectious arthritis

As the name suggests, infectious arthritis is triggered by a fungal, bacterial or viral infection usually elsewhere in the body that travels to the joint⁸.

This type of arthritis can hit quite quickly and cause fever, swelling, pain and inflammation. It usually goes away within a couple of weeks with antibiotics and anti-inflammatories².  

Gout (metabolic arthritis)

Gout is caused by the build-up of uric acid in the joints, a waste product the body produces when it breaks down certain foods like red meat, seafood, and alcohol⁹.

The body usually gets rid of this acid, but if there’s a problem, it can cause sudden and severe pain in joints.

These bouts don’t happen very often and people usually manage them without medication. But for those that experience chronic symptoms, the recommendation is to eat mainly plant-based foods low in purine (the substance that causes acid build-up) with plenty of fruit and vegetables².

These aren’t the only types of arthritis, but they (and most other kinds) all share a key symptom in common: inflammation.

Let’s explore what inflammation is, and where a naturally antioxidant-rich food like manuka honey fits into daily wellness.

Arthritis

We’ve seen that inflammation is a key symptom of arthritis. So before we look at honey specifically, let’s get clear on exactly what happens when something is inflamed.

What is inflammation, exactly?

Inflammation is a critical part of the body’s natural healing system. When we hurt ourselves, blood cells and proteins rush to the damaged area to start the repair¹⁰.

These cells clear the area from debris and form new tissue. This increase in blood and repair cells can cause pain and swelling, and even pus in some cases.

As the healing takes effect, the inflammation and swelling calms down, and in most cases all signs of the problem disappear - magic!

Of course, inflammation can sometimes be a problem. If the immune system isn’t working properly, it can trigger the inflammatory response where it’s not needed. This can be consistent and uncomfortable, and often a long-term problem.

Psoriasis and eczema are examples of skin inflammation conditions. Arthritis, as we’re discussing here, is an inflammatory condition in the joints.

Manuka honey’s naturally occurring compounds

Honey has been valued for centuries, and is naturally rich in antioxidants.

And none more so than manuka honey.

Manuka honey contains polyphenols and flavonoids that behave like antioxidants¹¹, offering antioxidant support as part of a balanced diet.

It’s the unique combination of naturally-occurring compounds found in manuka honey that gives it its character:

  • Leptosperin: This comes from the manuka plant specifically, and is associated with immune support¹².

  • Methyl syringate: An antioxidant that occurs naturally in manuka honey¹³.

  • Myeloperoxidase: A compound studied for its role in the body’s natural inflammatory processes¹⁴.

  • Methylglyoxal (MGO): Possibly the most famous of the compounds and found on manuka honey jars, MGO is the main marker used to show the potency of a batch¹⁵.

Manuka honey is a naturally antioxidant-rich food that many people include as part of their daily wellness routine for general immune support¹².

Researchers continue to study the compounds found in honey, and it’s an active and growing area of scientific interest. As with any food, manuka honey is best enjoyed as part of an overall healthy, balanced lifestyle rather than as a substitute for the diet, exercise and medical care your doctor recommends.

Manuka Honey as Part of a Healthy Lifestyle

For those who don’t need surgery or strong medications, a food like manuka honey:

Enjoying manuka honey is a delicious way to add a little natural goodness to your day, alongside the healthy diet, regular movement and good sleep that support overall wellbeing.

See more reviews.

Arthritis and Joint Pain

The best and simplest way to enjoy manuka honey is to eat it straight off the spoon!

But if you want some more creative ideas, we’re here for it. If you’re watching your diet with arthritis in mind, some sources suggest going easy on the following²⁰:

  • Processed and red meats. These can increase inflammation.

  • Beer and alcohol. These can cause a build-up in uric acid and lead to gout.

  • Seafood like mussels and scallops, for the same reason.

  • 'Bad' fats like butter, cheese, and fried foods.

With all the can’ts out the way, let’s get to the good stuff — and it helps that manuka honey tastes delicious…

Oatmeal with manuka honey and cinnamon

Like honey, cinnamon has been used in kitchens for centuries and has antioxidant properties.

Wait for your oatmeal to cool and then scoop some manuka honey on top. Sprinkle your cinnamon to finish and you have a delicious, filling breakfast.

For a bonus, add nuts and seeds on top like almonds, walnuts, and flaxseed.

Salmon with a manuka honey marinade

Fatty fish like salmon, mackerel and trout are believed to contain beneficial nutrients²⁰.

Wait for your salmon to cool before dolloping manuka honey on top to serve. Olive oil and garlic make lovely additions too, so if you can incorporate these into your meal, extra points!

Fruit salad with manuka honey

Berries are packed full of antioxidants and are a healthy way of getting a little sweet treat²⁰.

Mix a handful of strawberries, blueberries and cherries in a bowl, and top with a scoop of manuka honey.

This should give your sweet tooth a nice hit and keep you full between meals.

Leafy green salad with manuka honey

Leafy greens are a great source of vitamins as part of a balanced diet.

Try our manuka honey salad dressing recipe with your favourite leafy greens on the side of your meal or with some lean meat or fish to pack in the nutrients.

Ginger, turmeric and honey health shot

Ginger and turmeric are popular ingredients and are often recommended in smoothies and wellness shots²².

Premium manuka honey is thick, so you may need to mix it in cold water first. Add your ginger and turmeric and bottoms up!

There are so many delicious and creative ways to use manuka honey.

Here are almost 200 ideas!

Choosing Premium Manuka Honey

When buying manuka honey, make sure you opt for a high UMF™ grade (we recommend at least UMF™ 15+ or higher).

The UMF™ grading system is a rigorous independent system that verifies a batch of manuka honey is pure, raw, and fresh. Unfortunately, with so many fakes on the shelves, this wondrous superfood needed its own accreditation.

All our manuka honeys are UMF™ graded and fully traceable. They’re also non-GMO, glyphosate free, and come in sustainable packaging.

Shop your premium manuka honey.

Unsure which grade is right for you?

Take the quiz!

Suggested further reading:

Sources

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Your wellness journey starts with a spoonful a day.

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