A healthy diet helps prevent inflammation and relieve arthritis symptoms. You should avoid foods that aggravate joint pain, and consume antioxidant-rich foods like berries, dark leafy greens and coloured vegetables.
You should also reduce your consumption of refined sugar, which triggers the release of inflammatory chemicals in the body. Try to eat more poultry, such as chicken, instead of red meat, and choose oily fish that are rich in omega-3 fats.
1. Red Meat
Foods containing red meat have been linked to a higher risk of inflammation and arthritis symptoms. This is due to the fact that they are typically higher in saturated fat and AGEs (advanced glycation end-products) than poultry or fish. In addition, a diet high in red meat may contribute to obesity, which can also exacerbate arthritis pain and stiffness.
Additionally, foods containing refined sugars should be avoided since they can also cause inflammation in the body by triggering the release of inflammatory molecules called cytokines. This is why it’s a good idea to avoid sodas, candy and ice cream for anyone, but especially those with arthritis. Instead, eat whole fruits and vegetables, healthy sources of protein and omega-3 fatty acids like nuts and fish.
2. Dairy
Arthritis pain and swelling can be caused by inflammation, and the foods you eat have a significant impact on your body's response to inflammation. Inflammatory foods like simple carbohydrates and refined sugar - found in ice cream, desserts, candy and soda - cause a spike in blood sugar, which triggers inflammation.
Dairy products containing AGEs (advanced glycation end products) and saturated fat - found in butter, cheese and mayonnaise - can also aggravate arthritis symptoms. A diet high in salt - which can be found in processed snack foods, fried food and pizza - has been linked to increased inflammation.
Eating well and making a few simple swaps can help reduce the arthritic symptoms you experience. Book a physiotherapy appointment today to learn more about how your diet can help manage your pain and improve your health.
3. Nightshades
The nightshade family of foods, which includes tomatoes, potatoes, eggplants and peppers, has been linked to arthritis pain in some people. It’s speculated that these plants contain solanine, which can aggravate inflammation in people with autoimmune disease and other chronic health conditions. But there is no scientific evidence that nightshades are harmful to most people with arthritis.
If you think nightshades may exacerbate your arthritis symptoms, try eliminating them for a few weeks and then reintroduce them slowly to see how they affect your pain. But be sure to talk with your doctor if you have a food allergy or sensitivity before doing so. They can administer an oral challenge test to check for reactions before you make any changes to your diet. This can prevent you from missing out on important nutrients.
4. Processed Foods
Processed foods are high in sugar, refined flour, and saturated fats, which can trigger inflammation. They also tend to be high in calories and can lead to weight gain, which puts additional stress on the joints.
In addition to triggering inflammation, processed foods can contain trans fats and salt, which can aggravate arthritis symptoms. One study found that a high-salt diet can increase the severity of rheumatoid arthritis in mice.
The good news is that there are plenty of healthy alternatives to processed food items that you can eat. Try to replace these foods with whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins. And don't forget to drink water to keep your joints hydrated! A well-hydrated body can help reduce inflammation and support joint function.
5. Saturated Fats
Saturated fats, found in foods like red meat and full-fat dairy products, can increase inflammation. The same goes for trans fats, commonly found in prepackaged meals and snacks, doughnuts, fried foods and some margarines. Additionally, fatty acids such as omega-6, found in safflower, sunflower, corn and peanut oils and many meats, also cause inflammation.
Another food that’s bad for arthritis symptoms is salty foods, such as fried seafood, canned soup, pizza and certain cheeses. A low-salt diet can significantly improve arthritis symptoms and flare-ups.
