Are you experiencing joint pain? Discomfort and stiffness in your joints can be incredibly frustrating and prevent you from being able to go about your daily tasks. There can be a wide range of reasons that could be behind your soreness, but the ingredients you are eating could be one of the primary causes.
When your diet is full of the wrong ingredients, pain and stiffness in your joints could increase. However, making some minor changes to what you are eating can help you to transform your arthritis and keep you moving. What ingredients cause joint pain, though? To help you, we thought we would take a closer look at some of the foods you should be avoiding.
How does diet impact arthritis?
Before looking at the various ingredients that you should try to avoid, it is first important to understand how your diet impacts arthritis pain. Everyone knows the importance of eating a balanced diet, and this is especially true when it comes to managing your arthritis pain.
Not only does fueling your body with the right ingredients lower pain, but it can also reduce inflammation and enhance mobility. Following a healthy diet can also help you to lose weight, which is one of the biggest risk factors for osteoarthritis. Being overweight not only makes it more challenging to move, but it also places increased pressure on your joints, increasing wear and tear.
That is why ensuring that you are eating a balanced diet packed with fruit, vegetables, and healthy ingredients is crucial to reducing your pain and stiffness.
Ingredients you should avoid for reducing joint pain
If you are struggling with discomfort and stiffness in your joints, then some of the most common ingredients that cause pain you should avoid include:
1. Inflammatory fats
While there are certain fats, such as omega 3, which are good for the body, there are many that can be very harmful to your body. Research by the Arthritis Foundation suggests that individuals living with the condition should try to avoid fats such as:
– Omega 6
While Omega 3 fats are considered good for the body, Omega 6 fatty acids can result in increased inflammation. Ingredients such as corn oil, sunflower oil, and vegetable oil are very high in Omega 6. However, it is important to remember that consuming these ingredients in moderation is perfectly fine, but many individuals fail to limit how much they are using when preparing foods.
– Saturated fats
Saturated fats are a leading contributor when it comes to ingredients that cause joint pain and inflammation. These fats can be found in foods such as meats, cheese, and butter, and research suggests that these types of fat should not make up more than 10% of an individual’s daily calorie intake.
– Trans fats
While trans fats are becoming less common in prepared foods, some manufacturers are still incorporating them into their products. This type of fat can be very harmful to the human body, reducing the good cholesterol and increasing the bad cholesterol, resulting in increased inflammation and stiffness.
2. Sugar
Sugar is another very common ingredient that causes joint pain and that people should try to cut down on. Studies have shown that those people who regularly consume large amounts of sugar from things such as soda drinks have a significantly higher risk of developing rheumatoid arthritis.
Excessive sugar consumption can also lead to a range of health issues, such as heart disease. It is also a leading contributor to obesity, resulting in higher inflammation and discomfort. Unfortunately, sugar can be found in a vast range of foods and drinks that we consume on a daily basis, from breakfast cereals to BBQ sauce, so make sure you read the ingredients for everything that you are eating.
3. Refined carbohydrates
Refined carbohydrates are another common ingredient that causes arthritis symptoms to increase. Food substances that use white flour, such as bread, alongside white rice, potatoes, and breakfast cereals are often very high in refined carbohydrates.
Consuming too many of these food types leads to obesity and chronic conditions, creating increased pressure on your joints and causing higher wear and tear.
4. MSG
MSG, or Mono Sodium Glutamate, is a common additive that is used in a range of fast food outlets and Asian foods, such as soy sauce, as well as soups, deli meats, and salad dressings. While it is designed to enhance flavor, the chemicals inside can trigger the pathways in your body that result in inflammation.
That is why it is important to ensure that you are consuming these kinds of ingredients and foods in moderation. Eating too many foods high in MSG can also lead to a range of further health complications, including liver disease.
5. High-fat dairy
As children, we are often taught that drinking milk is essential to growing strong bones. However, while that is certainly true, consuming too many high-fat dairy products can lead to an increase in joint inflammation and discomfort.
Cutting back on ingredients such as butter, mayonnaise, and cheese can decrease pain and lower the amount of saturated fats and Advanced Glycation End-products (AGEs) that your body absorbs. The amount of dairy alternatives today, like almond, coconut and oat-based products, make cutting back on dairy much easier.
6. Alcohol
High alcohol consumption is also a leading cause of joint inflammation and pain, alongside a wide range of health issues. If you are finding that your arthritis is flaring up and you are finding that it is impacting your daily activities, then cutting alcohol from your diet for two months can result in decreased inflammation and increased movement.
Removing alcohol from your diet can also help you to enjoy a better quality of sleep, which can help to reduce the symptoms of arthritis further.
7. Salt
Sodium in salt is an essential nutrient that our body requires to function. However, consuming too much salt can be very dangerous, and high salt intake is a known cause of a wide range of health issues and can also mean individuals are at a higher risk of developing rheumatoid arthritis.
Cutting down on your salt intake can be tough, though. That is why if you are looking to remove some of the salt that you are eating, try switching it up by using different herbs and spices to enhance the flavor of your food. You should also make sure that you are reading the labels of all pre-prepared food that you are purchasing, opting for those products that have no added salt or are low in sodium.
Struggling with your arthritis?
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