If you suffer from arthritis, then you know the pain and tenderness that comes with the condition. Fortunately, there are home remedies that can help ease your discomfort. One of the best ways to ease pain is by eating a healthy diet of non-inflammatory foods.
Arthritis is a very common health condition, with millions of cases reported worldwide each year. This condition is manifested by swelling and tenderness around the joints that generally worsens with age. The two most common types of the disease are rheumatoid and osteoarthritis. However, there are more than 100 types, including:
- Rheumatic fever
- Inflammatory bowel disease (IBD)
- Systemic lupus erythematosus
- Back pain
Osteoarthritis occurs when the cartilage in the bones begins to break down, while rheumatoid X is a disease that occurs when the immune system attacks the joints. Treatment depends on the type of condition you have, but the main focus of treatment is to relieve symptoms and improve quality of life.
A key part of treatment is preventing inflammation from flaring up, as more inflammation means more pain. What can you do? A great first step is avoiding foods that are scientifically linked to chronic inflammation, such as refined sugars and fried foods. Making simple changes to your diet can help relieve some health symptoms, such as pain and swelling.
If you think you may have arthritis, be sure to consult a healthcare professional to determine the best plan of action for you. But if you're ready to regain some control, read on 15 foods to always avoid.
FOODS TO AVOID WHEN DEALING WITH ARTHRITIS PAIN
1.HIGH SODIUM FREEZER MEALS
Corticosteroids are a common treatment used to treat inflammation, and they are often prescribed by doctors for patients with rheumatoid arthritis. These corticosteroids can make your body retain more salt. A regular intake of excess sodium can contribute to inflammation in the body. Experts recommend limiting your daily sodium intake to 1,500 milligrams.
2. SOFT DRINKS / SOAP
Sugar is again linked to inflammation in the body, and research shows that sugar-sweetened sodas are linked to increased arthritic symptoms in women. One study revealed that consuming just one sugary soda a day increases the risk of developing rheumatoid arthritis by a whopping 63 percent. Most sodas are high in sugar that far exceeds the recommended daily allowance.
3. SUGARED FRUIT JUICES
If sugary sodas are bad for you, that means sugary fruit juices are just as bad. Fruit juices that are high in sugar are key factors for inflammation. Chronic pain and fibromyalgia are substantially affected by microglial activation and the central sensitization process. Sugar is a key driver in facilitating this process, all of which substantially amplifies arthritic pain.
Ice cream contains saturated fat and added sugars, which is the perfect mix for inflammation. Saturated fats are one of the biggest culprits in inducing inflammation. However, evidence from a rat study indicates that casein, the primary protein found in dairy products, can minimize inflammation by quelling inflammation. The only way to know how dairy affects you is to experiment with eliminating your diet. If your symptoms don't improve, maybe a tablespoon or two won't hurt.
5. PRODUCTS CONTAINING PARTIALLY HYDROGENATED OIL
Speaking of desserts, baked goods containing partially hydrogenated oil are a food group that anyone suffering from inflammation in the body should avoid at all costs. Partially hydrogenated oil contains trans fat, an ingredient that you should always avoid. Trans fats can trigger inflammation and regular consumption of trans fats:
- Increases "bad" LDL cholesterol
- Lowers "good" HDL cholesterol
- Increases the risk of developing heart disease.
Since we're talking about trans fats, it's important to note that margarine, your favorite butter substitute, is also a no-no. Margarine is generally made from trans fats, which are associated with heart disease, cancer, and inflammation. This food group also includes vegetable oils, which undergo a hydrogenation process that changes their chemical properties.
7. POLYUNATURATED KITCHEN OIL
Polyunsaturated cooking oils, such as soy, safflower, corn, sunflower, and canola oil, are commonly found in restaurants and homes. These cooking oils are rich in omega-6 fatty acids but are lacking in omega-3 fatty acids. Most adults do not eat enough whole foods containing omega-3s, and an imbalance of these acids can cause inflammation, which can worsen symptoms of pain and inflammation throughout the body.
8. FRIED FOODS
As a general health rule, you should stay away from fried foods. This advice is because fried foods are often fried in oils rich in omega-6 fatty acids, which upset the balance of omega-6 and omega-3 fatty acids in the body. This addition to your diet can cause more inflammation and make arthritis symptoms worse.
9. COMPLETE CHEESES
Cheese is one of the most precious ingredients. But before you enjoy a bowl of your four favorite cheese tortellini, it's important to remember that most cheeses fill you with saturated fat. These fats have been scientifically proven to be a trigger for inflammation in the body.
10. WHITE FLOUR
A study found in The Journal of Nutrition revealed that white flour is a great driver of inflammation. It can emphasize the deficiency of omega-3 fatty acids in the body, which significantly affects inflammation in the joints by subjecting to prostaglandin E3. Omega-3s are important for preventing diabetes and heart disease, protecting the brain, and fighting inflammation.
This isn't such good news, but if pain and inflammation are a health concern, you might want to cut down on that extra cheesy slice of pizza. Pizza is one of the largest sources of saturated fat due to the cheese and meat toppings. The saturated fats found in cheese can trigger inflammation in the body, which can make symptoms worse and lead to heart disease.
12. WHITE RICE
Refined carbohydrates like white rice can cause your blood sugar to spike, which can increase inflammation markers in the body. White rice lacks the nutrients your body needs to function properly. Instead, you should opt for whole grains like brown rice, whole barley, whole wheat couscous, freekeh, buckwheat, rye, whole oats, bulgur, and quinoa.
Pretzels are an all-time favorite snack. However, several studies link a suboptimal microbiome with inflammation. Pretzels are a form of refined grains, and healthy microbiomes don't like these grains. Healthy guts prefer whole foods that are high in fiber like pistachios, chickpeas, quinoa, fruits, and oats.
14. CANNED FRUITS IN SYRUP
Although fruit is an essential part of any healthy diet, you should avoid fruit canned in heavy syrup. This is because the added sugars in the syrup can cause proteins called cytokines to be released into the body. Cytokines are linked to increases in inflammation. However, this only applies to canned fruit that is in heavy syrup. Dried fruits or canned fruits that have no added sugar are perfectly fine to eat.
15 SAUSAGES (AND OTHER PROCESSED MEAT)
Processed foods are generally discouraged due to their high salt and fat content. Processed meats are rich in advanced glycation end products (AGEs), which are triggers for inflammation and can make your symptoms worse. AGEs are present in all types of meat, but there are higher concentrations of AGEs in processed meats. So if hot dogs are a must in your meal plan, look to organic or all-natural products.
FINAL THOUGHTS TO AVOID INFLAMMATORY FOODS TO CALM YOUR ARTHRITIS PAIN
What a list, right? As more people aspire to become more health conscious, it is important to pay attention to the food we eat. Everything you eat affects you and your body, be it positive or negative.
It may seem like you're giving up all your favorite foods (because how can anyone say no to a slice of pizza?). However, these things tend to become less important as your body begins to feel better over time. Also, who said you have to give up everything forever? A scoop of ice cream or a slice of pizza is fine in moderation, but should not be a staple in your diet, especially if you suffer from chronic pain and inflammation.
Inflammation is a common symptom of various diseases. Therefore, the severity of pain caused by inflammation depends on a number of factors, and the lifestyle choices you make are a major contributor. To combat chronic pain and inflammation, avoid foods that are high in sodium, sugar, or trans fat. Instead, opt for high-fiber foods like whole oatmeal, fruits, and organic meats.
Making simple changes to your diet can have a significant impact on your overall well-being and quality of life. Also, by avoiding these trigger foods, the severity of your arthritis symptoms may decrease and your life will get back to being your own.