10 Foods to Avoid If You Have Joint Pain
Joint pain interferes with your movement causing you discomfort, soreness and inflammation in your joints. Nowadays, many people experience joint pain, irrespectively of their gender or age. It can range from mild or severe, from acute to chronic pain.
However, joint pain can be improved by proper medication, diet, alternative medicine and exercise. Although there many foods that fight joint pain like garlic, turmeric or ginger, there are many others that trigger the pain.
1. Processed and Red Meat
Both of them have chemicals including purines and nitrites which significantly increase the pain and inflammation in the body.
Processed foods are loaded with toxins so called advanced glycation end products (AGEs), that increase the inflammation in the body. According to a study from 2014, published in the Proceedings of the national Academy of Sciences, the red-meat glycan increases development of inflammation and progression of cancer.
Yet another study from the American Journal of Clinical Nutrition, has drawn a parallel between the consumption of red meat and the markers of inflammation. It suggests that you should replace the consumption of processed and red meat with more fresh fruits and vegetables.
2. Artificial and refined Sugars
A high amount of sugar can increase the level of AGEs in the body thus causing inflammation. It’s sugar that triggers the release of cytokines, strong inflammatory agents. In addition, sugar makes you gain weight and thus putting more pressure on your joints. Nor are the sugar-sweetened soft drinks good for your health.
According to a study in 2014, from the American Journal of Clinical Nutrition, a regular consumption of this type of drinks increases the rheumatoid arthritis in women, affecting many lifestyles and dietary factors.
So, avoid drinking soft or fruit drinks, presweetened cereals, punches, snacks, candies and pastries. As an alternative, use blackstrap molasses, honey or stevia as natural sweeteners rather than artificial sweeteners or refined sugar.
3. Dairy Product
Dairy products can intensify the joint pain because the high level of the protein casein triggers pain and inflammation. A report from the Physicians Committee for Responsible Medicine states that this protein can even irritate the tissue around the joints.
The pain can also be increased as a result of saturated fats in dairy products such as cheese, butter or milk. If you suffer from joint pain or any other chronic pain avoid consuming pasteurized milk and replace it with almond or soy milk, margarine, tofu or other products.
4. Corn Oil
Corn oil is rich in omega-6 fatty acids that may cause the body produce inflammatory chemicals. According to a study from the Journal of Nutrition and Metabolism the increased omega-6 fatty acid triggers inflammatory processes and diseases.
Some foods such as peanut, sunflower, soy, grapeseed and safflower oil or many other salad dressing are high in omega-6 fatty acids.
You should not eliminate these omega-6 fatty acids from your diet because they are needed for proper development and growth. You should consume it in moderate doses. For that reason, increase your intake of omega-3 fatty acids which can be found in flaxseeds, olive oil, pumpkin seeds and nuts.
5. Refined Flour and Grains
They are potent inflammatory agents that can increase the pain in the joints. The high-glycemic properties of these foods trigger the production of AGEs thus stimulating inflammation. According to a study published in Nutrients, a daily consumption of wheat product and other cereal grains trigger the manifestation of autoimmune diseases and chronic manifestation.
These grains lack vitamin B and fiber and possess empty calories. An everyday consumption of these grains increase the risk of degenerative diseases such as diabetes, heart disease and cancer. Replace these grain foods like pasta, white rice, white bread with coconut, almond or whole-grain flour and brown rice.
Regular consumption of eggs can trigger increased swelling and pain in the joints. It’s the yolks that trigger inflammation in the body because they contain arachidonic acid that produces prostaglandins, inflammatory agents.
They also contain saturated fat, another inflammation agent. When choosing eggs for breakfast, remove the yolks and eat just the egg whites.
7. Whey Protein
It’s the gluten and casein in whey protein that can trigger inflammation and pain in the joints.
Casein is a protein that produces uric acid in the body. A greater amount of uric acid can trigger inflammation and pain in the body, especially in the joints. This type of joint pain or so called gout, can be severe and can cause severe damage to the joints.
People sensitive to gluten can suffer from chronic inflammation with a widespread pain. According to a study published in the Journal of Nutritional Biochemistry in 2013, gluten-free food can reduce inflammation, insulin resistance and adiposity.
Always choose healthy sources of lean protein such as seeds, beans and nuts rather than whey protein supplements.
This type also called table salt is not recommended if you suffer from joint pain. It contains chemicals and additives that can infringe the balance of body fluids.
Also, it doesn’t contain natural minerals including phosphorus and silicon that your body needs for proper functioning.
If you limit the intake of refined salt you will reduce calcium loss from your bones as well as the risk of fractures and osteoporosis.
Reduce this salt to minimum and switch to pink Himalayan salt or sea salt. Bear in mind that processed food also contains excessive quantity of salt and preservatives for prolonged shelf life.
9. Foods with Monosodium Glutamate
MSG is a food additive for flavor enhancing found in packages foods such as, frozen snacks, potato chips, frozen dinners, frozen Chinese food, soups and store-bought salad dressings.
It can also cause pain and inflammation in the body, especially in the joints. This artificial type of additive is especially harmful for those who suffer from inflammations including rheumatoid arthritis.
Practice eating fresh food, prepared at home because most of the frozen and packaged foods contain artificial additives such as MSG.
Along MSG, avoid foods that contain aspartame, an artificial sweetener that can cause inflammatory response.
Excessive consumption of alcoholic beverages can leave consequences on your joint. Heavy beer drinkers have a higher risk of developing gout and rheumatoid arthritis.
It’s purine that is converted in uric acid, the major reason for inflammation. Beer is also made with gluten, so people with joint pain should avoid it. In addition to gluten, beer contains other toxins that can cause harm to your body.