Arthritis is a painful and debilitating disease that affects millions of individuals worldwide. While drugs and therapies can help with symptom management, diet has a significant impact on whether inflammation is reduced or increased. If you have arthritis, eliminating certain foods can help lessen pain and stiffness. Here are eight items that you should avoid or limit to keep your joints healthy.
1. Processed and Fried foods.
Processed and fried foods include significant levels of trans fats, which cause inflammation and oxidative stress in the body. These meals also promote weight growth, which puts additional strain on your joints. Choose fresh, whole foods instead.
2. Sugary beverages and sweets.
Excessive sugar consumption boosts the production of cytokines, which are inflammatory molecules that exacerbate arthritis symptoms. Sugary beverages, sweets, and baked goods can also cause weight gain and metabolic problems, worsening joint discomfort.
3. Dairy products.
Some persons with arthritis believe that dairy products cause inflammation because of their high protein content, which can irritate the tissues around the joints. If your symptoms intensify after eating dairy, consider switching to plant-based options such as almond or oat milk.
4. Red and processed meats.
Red and processed meats are high in saturated fats and advanced glycation end products (AGEs), which cause inflammation. Replace these meats with lean proteins such as fish, poultry, or plant-based proteins like beans and lentils.
5. Refined carbohydrates.
Refined carbs such as white bread, rice, and pastries induce blood sugar increases, which lead to inflammation. Choosing whole grains such as brown rice, quinoa, and whole wheat bread will help regulate blood sugar and prevent inflammation.
6. Alcohol
Excessive alcohol use can cause inflammation and weaken the immune system, exacerbating arthritic symptoms. Reducing or eliminating alcohol consumption can benefit joint function and general health.
7. High-sodium foods
Too much salt can cause water retention, edema, and increased joint pain. Processed foods such as canned soups, chips, and frozen dinners sometimes contain high levels of sodium. Instead, go for fresh, homemade dishes seasoned with natural ingredients.
8. Vegetable Oils Rich in Omega-6 Fatty Acids
Certain vegetable oils, such as corn, sunflower, and soybean oil, are strong in omega-6 fatty acids, which can cause inflammation when ingested in excess. Instead, choose for healthy alternatives such as olive oil or avocado oil, which include anti-inflammatory characteristics.
