Eshealthtips.com – While a diet low in inflammatory foods can improve symptoms of arthritis, avoiding certain food groups may actually cause more harm than good. While avoiding certain types of food can reduce your risk of arthritis and gout attacks, it can also lead to other health problems. Many people who are prone to inflammatory joint pain are unable to avoid certain foods altogether. Adding healthy foods to your diet can help ease your pain without sacrificing important nutrients.
Foods to Reduce Inflammation and Pain
In addition to vegetables, other foods that reduce inflammation and pain are rich in omega-3 fatty acids. These compounds suppress inflammation and the enzymes that can damage cartilage. These foods can also reduce the production of C-reactive protein in your body, a protein that triggers the inflammatory response. Consuming foods rich in omega-3 fatty acids can reduce your risk of inflammatory arthritis. Other foods rich in omega-3 fatty acids include salmon and extra-virgin olive oil. These foods are heart-healthy as well. People with arthritis have twice as much risk of cardiovascular disease as people without the disease.
Another way to reduce inflammation is to limit the consumption of foods containing white flour. While dairy products contain many benefits, they also contain a protein called casein, which has been linked to inflammation. Limiting dairy intake can help reduce inflammation and pain in the joints. Similarly, limiting your intake of fried foods will help to reduce inflammation and pain. In addition to this, reducing the intake of sugary foods and drinks will help your body get rid of excess AGEs.
A few foods that increase inflammation are processed and high in calories. These include supermarket shelf snacks and meals that require little cooking. These foods are high in sugar, saturated fat, and refined flour. These processed foods may be convenient and cheap, but they contain many unhealthy ingredients. Read the Nutrition Facts labels and choose a healthy diet. This will help you avoid the aggravating effects of processed food and keep your joints healthy.
Benefits of Nuts Containing High Protein and Fiber
Beans contain high levels of protein and fiber. They can help protect the heart from damage caused by high levels of cholesterol. Additionally, they contain zinc, folic acid, and iron. If you are prone to joint pain, beans should be part of your daily diet. They also provide plenty of fiber, which can reduce inflammation and ease pain. These foods are also good sources of iron, potassium, and magnesium. And while it may not be enough to reduce your risk of developing arthritis, these foods are important to help alleviate symptoms.
Avoid nightshade vegetables. These vegetables, like eggplant and tomatoes, contain solanine, a compound that may contribute to arthritis flare-ups. Moreover, nightshade vegetables increase uric acid levels, which triggers gout, an inflammatory disease of joints. For those suffering from arthritis, eliminating nightshades from your diet is crucial for easing symptoms. Besides, keeping a food diary is an invaluable tool for tracking your reactions to certain foods.
The best way to combat arthritis is to eat a healthy diet. By avoiding certain foods, you can alleviate symptoms and improve your overall health. In addition to eating a diet low in these types of foods, you can also make a significant change to your diet, as some foods may exasperate or worsen arthritis symptoms. For those with inflammatory arthritis, you can also choose a diet that reduces inflammation in the body, which can help fight off the symptoms.
Gluten-Free Foods to Fight Inflammation
Refined grains are high in carbohydrates and can increase your risk of inflammation. Refined grains include white bread, white rice, cookies, cakes, sodas, and many other foods. Sugar is also another culprit. In fact, sugar is one of the six most inflammatory foods. High fructose corn syrup is one of the main sources of added sugar in the modern Western diet. It is therefore essential to consult a dietitian before making any drastic changes to your diet.
Avoid high-temperature cooking, as it can produce AGEs. AGEs are molecules that cause inflammation in the body and damage proteins. When these molecules accumulate in your body, your immune system will attack them with cytokines that lead to inflammation. Another common food that can cause inflammation in the joints is gluten, so try to stay away from those products. Gluten-free diets are healthier alternatives to traditional Western foods.
Cerhan, James R., et al. “Antioxidant micronutrients and risk of rheumatoid arthritis in a cohort of older women.” American journal of epidemiology 157.4 (2003): 345-354.
Smaira, Fabiana Infante, et al. “Ultra-processed food consumption associates with higher cardiovascular risk in rheumatoid arthritis.” Clinical rheumatology 39.5 (2020): 1423-1428.