Local injections, oral medications and physical therapies are all ways that are used in arthritis patients to reduce joints pain and now there’s a growing evidence that diet can help to ease and reduce joints pain too. Scientists found a very strong link between food and levels of pain, certain types of foods are proved to fuel inflammation which is the root cause of pain in patients with joints pain. Here’s a list of three foods that can worsen joints pain and the healthy alternatives that will work hand in hand with your meds to make you feel better.
1- Soft Drinks.
A 22 Oz of soda can contains 9 teaspoons of sugar, sugar is a very inflammation fueling ingredient that cause joints pain to get much worse, it can even lead to other inflammatory diseases. Soft drink like sodas are the main source of added sugar in regular American’s diet.
The American heart Association recommend consuming no more than 9.5 teaspoons of sugar per day, however if you are just like an average American you could be consuming three times more than that without even paying attention to it.
What To Avoid: almost any source of refined sugar should be avoided, candies, sodas, donuts are the obvious culprits.
However there are other hidden sources of sugar such as tomato sauce, yogurts and nutritional bars you should be aware of.
What To eat Instead: If your sugar cravings are making it hard for you to cut on sugar then substitute refined sugar with natural sugar that present in fruits, most types of fruits contain natural anti-inflammatory properties, but blueberries in particular are abundant in anthocyanins a powerful natural anti0inflammatory chemical.
Eating foods that are high in saturated fats in general like pizzas and fried foods increases your bad cholesterol levels which in turn increases your risk of heart diseases and stroke, however scientists found that consuming saturated fats lead to adipose (fat tissue) inflammation, which can worsen arthritis inflammation.
What To Avoid: according to the Harvard School of Public Health, pizzas and cheeses are the biggest sources of saturated fats in the average American diet so they should be avoided along with other sources of saturated fats.
Other foods that contribute to our saturated fats intake include chicken and especially fried chicken, donuts, cookies, pastries, ice creams, yogurt and other dairy desserts, sausage, bacon, processed meats and burgers.
What To Eat Instead: substitute all sources of fats with others that are lover in the fat and cholesterol content, so instead of eating a whole egg opt for two egg whites, instead of using butter use canola oil and instead of fried foods eat grilled or steamed foods.
However, remember that not all fats are bad for your health in general, Monounsaturated and polyunsaturated fats found in avocadoes, salmon and walnuts were actually found to reduce cholesterol levels and fight inflammation.
3- French Fries.
The food vendors that sell fast foods for you can be your worst enemies, fried foods like French fries, deep-fried snickers and onion rings are a strong cause for inflammation.
Cooking foods at a high temperature in a short period of time reduce glycation end products (AGEs) which cause inflammation, AGEs toxins are also linked to Alzheimer’s disease, diabetes and cardiovascular diseases.
According to a study made by Mount Sinai School of Medicine, people who reduced the amount of processed and fried foods in their diet enjoyed less inflammation levels regardless to age or health status.
What to Avoid: limit or avoid anything deep fried, processed foods, microwaved and broiled meals. What To Eat Instead: the key here is to reduce the cooking temperature, steaming, stewing, boiling and braising are better options for cooking foods than high temperatures, and as mentioned above avoid processed foods that are processed which contain higher AGEs levels.