We know; the joint discomfort, the stiffness. It’s hard enough to suffer from arthritis, only to discover that ordinary food can increase the swelling.
Science has gone a long way into identifying inflammatory foods, and they’re closer than you might think. Knowledge, though, is power, and you can reduce soreness and discomfort through the things you eat.
Here are 11 foods that make arthritis worse, so avoid them and start feeling better today.
#11 – Sugars
Sugar is an inflammatory food, it might not be what we want to hear, but sugar is up there with the worst ingredients to our diets, notably if inflammation causes us pain. Sugar intake, even a few teaspoons a day can increase the risk for rheumatoid arthritis.
Sweet foods produce vast amounts of advanced glycation end products (AGE), a compound created in many foods as they’re cooked, and that can damage our tissue, causing inflammation.
#10 – White flour
Simple carbs like the ones found in white flour and thus bread, pizza, rice, donuts, and any other baked good has a similar effect as sugar for AGEs. Refined carbs cause an increase in blood sugar levels, increasing overall inflammation, and joint pain.
Whole grain flours, wild rice, and multi-grain bread are far better options, so avoid white flours and simple carbs, you won’t even miss them.
#9 – Dairy
Dairy products like cheese and milk are rich in calcium, which is good for our bones. Surprisingly enough, they also have outrageous amounts of saturated fat and AGEs that cause inflammation and can increase joint pain.
Low-fat dairy products like cottage cheese and Greek yogurt can be beneficial, but any whole-milk, high-fat dairy product should be avoided. Plant-based milk made with nuts are excellent alternatives and have anti-inflammatory properties.
#8 – Salt
Salt increases the loss of calcium in our bones and can worsen joint stiffness and swelling. Salt also causes water retention that translates into high blood pressure and pain.
People receiving Corticosteroids as a treatment for rheumatoid arthritis should avoid common salt even more, as the compound causes our bodies to absorb more salt than we usually would.
Half a teaspoon of salt is the maximum recommended amount of salt per day, but remember to consider the salt you don’t see, present in almost all the food we eat.
#7 – Grain Oil
Omega-3 fatty acids present in oily fish and olive oil are healthy, as they can reduce inflammation. On the other hand, Omega-6 fatty acids, mostly found in grain oil including corn, canola, sesame, peanut, and sunflower oils, can trigger inflammation increasing swelling and joint discomfort.
You should substitute highly refined oils with olive oil in all cooking to keep inflammation in check. Saturated fats in oils can also increase blood pressure adding to the problem.
#6 – Fried Foods
Friend foods, from fries and fried chicken to donuts, are loaded with trans fats that trigger inflammation markers. Fried foods are also high in AGEs and raise your bad cholesterol levels.
Avoiding fried foods will not only reduce inflammation but will also improve your blood pressure and overall health by reducing body fat that stresses your joints.
Steamed foods and baked treats are great alternatives that don’t compromise flavor.
#5 – Processed Foods
Processed foods are one of the most dangerous types of food in our diets, especially if you have arthritis and joint pain. For starters, processed food has high amounts of salt, which elevates blood pressure, and causes inflammation.
Most processed foods also have unhealthy levels of sugar and trans fats, surely worsening joint pain and inflammation.
Avoid sausages, ham, canned vegetables, sweet and savory convenience snacks, and boxed cereals. Enjoy fresh, all-natural foods instead.
#4 – Red Meat
Red meat has saturated fats that elevate triglycerides and cholesterol levels, increasing blood pressure and blocking arteries, both resulting in joint swelling, amongst other heart-related risks.
Cooking red meat also releases AGEs that weaken the arteries and damage arteries.
#3 – Alcohol
Alcohol damages our kidneys and liver and can increase inflammation markers in certain people causing chronic joint pain and swelling. Alcoholic drinks also cause dehydration, which takes a toll on our arteries and joints.
In small amounts, alcohol might reduce inflammation if part of a balanced diet and an active lifestyle. A glass of wine now and then can have positive effects on your body and can help you sleep better despite chronic pain.
#2 – Margarine
Margarine might look harmless, but it’s all trans-fat and will increase your harmful LDL cholesterol levels while reducing your good HDL cholesterol.
Terrible for our heart and circulatory system, margarine also causes joint inflammation and swelling, and in the long run, will worsen arthritis and cause generalized health problems.
#1 – Frozen Meals
Ready-made, microwaveable meals are convenient but severe for our health, especially if suffering joint pain. Lots of salt, sugar, unsaturated fats, trans fats, and refined carbs, they’re all present in processed, frozen meals. You should avoid this food category at all costs.
Eating homemade meals with fresh ingredients is the best way of taking care of your body. It has become clear than convenient, processed foods will cause inflammation and worsen even the mildest cases of arthritis.
We never said it would be easy.
Supermarket shelves and restaurant menus are packed with inflammatory foods. For us, with joint discomforts, it’s hard to get a proper meal without worrying about pain, stiffness, and swelling. Knowing what’s good and what isn’t is the first step into eating better to feel better.
If you already have arthritis, avoid the food above and start seeing improvements. If you’re starting to feel discomfort in your joints, talk to a doctor, and stay clear from inflammatory foods, just in case.
