Food Items and Join Paint: Is There a Secret Connection?
Joints are the connection between two bones that are responsible for the proper functioning of the skeletal system. There are a total of 360 joints in the human anatomy, which are broadly classified into different types.
Today, joint pain has become a common health concern that affects many individuals. However, have you ever wondered about the relationship between food and joint pain?
Let’s know how some of the food items you eat today can bring joint pain tomorrow.
What causes joint pain?
Various causes can lead to joint pain. However, the most common is arthritis problems which is of two types–rheumatoid arthritis and osteoarthritis. As per worldwide statistics, 18% of women and 9.6% of men over 60 suffer from symptomatic osteoarthritis.
Other joint pain causes include –
- Osteoporosis problem
With different causes of joint pain, it becomes crucial to stay fit and eat healthy food. So, coming back to the food and joint health connection, let’s learn about it.
Relationship between food and joint pain
According to the Arthritis Foundation, there is no dietary cure for arthritis. As arthritis is one of the most common causes of joint pain, it can be linked that foods alone cannot cure the pain and discomfort. However, certain food items can either amplify or suppress joint pain via their anti-inflammatory properties. This, in turn, can either enhance or reduce joint ache and swelling.
Food items that can cause joint pain
Various food items can enhance the inflammation in your body. The triggering of the swelling can increase the pain exponentially.
Here is a list of foods and beverages that you can avoid if you have joint pain.
- Saturated fats
Saturated fats, also known as unhealthy fats, remain solid even at room temperature. These increase the level of LDL and total cholesterol. Studies reveal that the consumption of saturated fats can enhance adipose inflammation. This, in turn, can trigger arthritis and enhance the risk of heart ailments. These are found in pizza, red meat, cheese, pasta, etc.
According to a medical study, sugar is the least recommended food item for patients suffering from joint pain. In addition, researches show that processed sugars can stimulate the release of pro-inflammatory substances, which can cause more pain.
- Trans fats
Trans fats, proven to promote systemic inflammation, must be avoided for joint pain patients. It also increases LDL while reducing HDL. For this, avoid fried products, cookies, snack items, donuts, etc.
- Refined carbohydrates
Foods with a high glycemic index promote advanced glycation end products (AGEs). These are molecules that are formed when sugars and fats or proteins react. This, in turn, enhances inflammation. Refined carbohydrates include bread, white rice, cereals, and white potatoes.
- Omega-6 fatty acids
Omega-3 fatty acids and omega-6 fatty acids are essential for the growth of the body. However, over-consumption of omega-6 fatty acids can cause the release of pro-inflammatory substances. These are found in oils like grapeseed, soy, peanut, corn, sunflower, etc.
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Healthy food items for improved joint conditions
Incorporating an anti-inflammatory food list into your daily life can assist you in easing joint pain. However, there is no single diet cure for joint pain. A balanced diet, exercise, and doctor consultations can help you move without pain. Here is a list of foods that you can integrate into your daily diet!
- Leafy, dark green vegetables
Dark, leafy vegetables contain high levels of calcium and antioxidants. Moreover, these are also a good source of Vitamin C and calcium. These leafy greens are essentially nutrient powerhouses that can promote joint health. These include kale, broccoli, spinach, collard, etc.
- Whole grains
Whole grains reduce CRP(C-reactive protein) levels. CRP is an inflammation marker that is linked with diabetes, cardiovascular ailments, and rheumatoid arthritis. You can try quinoa, oatmeal, brown rice, etc.
- Fatty fish
With high levels of omega-3 fatty acids, different fatty fishes can help in reducing joint pain. For example, you can try mackerel, salmon, trout, sardines, etc. Moreover, these also contain Vitamin D, the deficiency of which is closely linked to rheumatoid arthritis.
Packed with nutrients, walnuts can aid in reducing joint pain. In addition, it is an excellent source of omega-3 fatty acids, which can decrease inflammation, according to a study.
Garlic possesses numerous health benefits. One of them is an excellent anti-inflammatory effect that can reduce arthritis symptoms. In addition, as per a study, garlic has been linked to reducing the chances of developing hip osteoarthritis.
Food items play a significant role in easing or enhancing joint pain. Some can trigger inflammation, while others can help reduce the pain, giving you relief.
Making some lifestyle changes is also an excellent idea. Of course, ensuring that you maintain the proper weight and conducting light exercise is a must. However, consultation with a medical professional is of paramount importance before you start anything.
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