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Food Items And Join Paint: Is There A Secret Connection?
Joints connect two bones and are responsible for proper skeletal system functioning. There are 360 joints in the human anatomy, 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 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, which has two types: rheumatoid arthritis and osteoarthritis. According to worldwide statistics, 18% of women and 9.6% of men over 60 suffer from symptomatic osteoarthritis.
With different causes of joint pain, staying fit and eating healthy food becomes crucial. So, returning 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, food alone cannot cure the pain and discomfort. However, certain foods can amplify or suppress joint pain via their anti-inflammatory properties. This, in turn, can either enhance or reduce joint aches and swelling.
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Food Items That Can Cause Joint Pain
Various food items can increase inflammation in your body, triggering swelling that can increase 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 improve the risk of heart ailments. These are found in pizza, red meat, cheese, pasta, etc.
Sugar According to a medical study, sugar is the least recommended food item for patients suffering from joint pain. In addition, research shows that processed sugars can stimulate the release of pro-inflammatory substances, which can cause more pain.
Trans Fats Joint pain patients must avoid trans fats, which are proven to promote systemic inflammation. They also increase LDL while reducing HDL. Avoid fried products, cookies, snack items, doughnuts, etc.
Refined Carbohydrates Foods with a high glycemic index promote advanced glycation end products (AGEs). These are molecules that are formed when sugars, 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 and omega-6 fatty acids are essential for body growth. However, overconsumption of omega-6 fatty acids can cause the release of pro-inflammatory substances. These are found in oils like grapeseed, soy, peanut, corn, and sunflower.
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 you can integrate into your daily diet!
Leafy, Dark Green Vegetables Dark, leafy vegetables, such as kale, broccoli, spinach, and collard, contain high levels of calcium and antioxidants and are also a good source of Vitamin C and calcium. These leafy greens are essentially nutrient powerhouses that can promote joint health.
Whole Grains Whole grains reduce CRP(C-reactive protein) levels. CRP is an inflammation marker 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 fish can help reduce 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.
Walnuts Packed with nutrients, walnuts can help reduce joint pain. In addition, they are an excellent source of omega-3 fatty acids, which can decrease inflammation, according to a study.
Garlic Garlic possesses numerous health benefits. One of them is an excellent anti-inflammatory effect that can reduce arthritis symptoms. In addition, a study has linked garlic to reducing the chances of developing hip osteoarthritis.
Conclusion
Food items can significantly ease or enhance joint pain. Some can trigger inflammation, while others can help reduce the pain, giving relief.
Making some lifestyle changes is also an excellent idea. Of course, maintaining the proper weight and conducting light exercise is a must. However, consultation with a medical professional is paramount before you start anything.
FAQs
What foods can worsen joint pain?
Foods high in sugar, saturated fats, trans fats, and refined carbohydrates can contribute to inflammation and joint pain.
Can processed foods affect joint health?
Processed foods often contain additives and unhealthy fats that can exacerbate inflammation and joint discomfort.
Are dairy products harmful to joint health?
For some individuals, dairy can trigger inflammation or joint pain due to sensitivity to specific proteins.
Can nightshade vegetables cause joint pain?
Vegetables like tomatoes, peppers, and eggplants may worsen symptoms in people sensitive to solanine.
What can I eat to reduce joint pain?
Focus on anti-inflammatory foods such as leafy greens, fatty fish, nuts, and whole grains.
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