Pain in the joint is one thing that can affect every aspect of your life, making the execution of simple tasks like walking or going about your day to day activities strenuous. Managing chronic joint pain is not easy, especially when finding alternative solutions aside from medications. One of the best joint pain relief is to continue moving; you will only worsen the condition if you choose to live a sedentary lifestyle.
Luckily, most of the symptoms associated with joint pains can be alleviated by simple lifestyle modification (your eating habits). The sad news is about you staying away from some of the things you love to eat. However, it is possible to achieve a life free from pain with a few changes to your diet, alongside physical therapy and medications prescribed by your physician.
9. Added Sugars
Our bodies yearn for sugar, and it is an essential daily requirement. Modern diets, however, contain too much sugar, which can affect our health negatively. Aside from the fact that sugar can cause inflammation in the body when it interacts with protein and fat, it can also produce advanced glycation end products (AGEs), which facilitates premature aging.
Fruits are the best source of sugar, as it contains natural sugar, as well as antioxidants, fiber, and essential nutrients. Another food you can take for sugar is honey (not too much), and you need to avoid products with high fructose corn syrup or refined white sugar.
If you are experiencing joint pain, you need to minimize your alcohol intake or shun it completely. People suffering from joint pain will not benefit from taking alcohol. Excessive alcohol intake can cause gout, an arthritis type characterized by the formation of hard crystals in the joint. Besides being extremely painful, it also limits your ability to move.
Alcohol is a diuretic; it dehydrates your body, causing inflammation. Also, taking alcohol counters recovery from an arthritis flare-up or taking medicine for the problem.
7. Aspartame & Artificial Sweeteners
Too much sugar is not good, that does not mean you should switch to artificial sweeteners for your sugar cravings. Your joints will not benefit from consuming aspartame and artificial sweeteners. Aspartame has been known to cause health problems, and it can also cause arthritis in people who don’t have the condition.
There is nothing natural about artificial sweeteners; they are manufactured in the labs. Your body may fail to recognize them as food; thus, your body can activate a mode of defense, which could trigger painful inflammation. Instead of taking aspartame and artificial sweeteners, take stevia (a sweetener made from plants).
6. Dairy Products
We have heads statements on how our bones will benefit from drinking milk, but the primary nutrient you need is protein and calcium. Some types of proteins that can cause irritation to tissues around the joints (in some individuals) are found in dairy products. Even though dairy products like milk are highly nutritious, it becomes difficult to digest as you grow older, unlike when we were infants.
If you are a regular consumer of dairy products and don’t suffer joint pains, you don’t have to stop. But if you suffer from joint pain, it would be nice to do a little experiment to confirm that your joint pain is not linked with dairy consumption. If taking milk or other dairy products is a contributing factor, you can minimize intake or stop to promote joint pain relief. You can also go for non-inflammatory proteins in foods like tofu, beans, lentils, spinach, quinoa, and nut butter.
Too much salt consumption can cause different health problems. Fluids in your body need to be well balanced to lubricate and cushion the joints. Too much of it can result in bloating and inflammation, causing swelling of your joints and pains.
Most of the foods we eat today contain lots of salt; staying away from fried and junk foods is crucial. If you already have arthritis and are taking a corticosteroid, your doctor will advise you to stay away from salt, as this medication causes retention of salt.
MSG can also cause water retention and inflammation since it is a salt-based food addictives. You need to avoid MSG by all means, but it may be a difficult task. It has a way of sneaking into your food in a lot of ways, from taking processed foods, salad dressings, ready-made soups, and deli meat. MSGs are used to enhance flavors in almost everything. If your joints suffer from the MSG you have consumed, you can take ginger for some joint relief.
3. Saturated Fats
You need to stay away from saturated fats, not just people with arthritis, as taking this can lead to different health conditions like cardiovascular diseases. Are you aware that people with arthritis are at higher risk of developing heart disease?
According to different studies, reducing the intake of saturated fats can reduce the body’s inflammatory response. This is one reason people with joint pains should avoid fried foods, full-fat dairy products, red meat, and commercially-made baked foods.
2. Refined Carbs
Taking white flour (produced by refining healthy grains, striping the nutrients away, and bleaching) is not suitable for our bodies. White flour has a high glycemic index, which can increase blood sugar. It can also increase cytokines, which can cause inflammation in your bloodstream. Reduce intake of refined cards or stay away from it, not just for people with joint pain.
1. Corn Oil/Omega-6s
While Omega 6 fatty acids can be useful in tiny doses, most products we find in the shop today contain excessive quantities of it. This is bad as they’re known to cause inflammation, and for that reason trigger joint pain. It is important to strike a balance between omega 6s and omega 3s, the latter of which may counter-balance the negative effects of the prior as they’ve anti-inflammatory properties. You can discover omega 3 fatty acids in foods such as fish, avocado, nuts, flaxseeds, pumpkin seeds, and olive oil.
Since a lot of omega 6 can cause joint pain, it is better to keep away from oils made from corn, peanut, soy, grapeseed, vegetable, and safflower since they contain high doses of it. Additionally, be certain that you read the labels of items you purchase in the supermarket that use such oils such as mayonnaise and salad dressings.