Joint pain is a common health problem that can often cause discomfort and inflammation or soreness in any of the joints in the body. It can either be acute or chronic and can vary in severity. Arthritis and gout tend to be two main causes of joint pain. But it can also result from muscle strains, broken or dislocated bones, bursitis, fibromyalgia, leukemia and lupus.
Nevertheless, despite the setbacks that joint pain may cause in your everyday life, it can be managed with medication, exercise or natural medicine as we practice at ISIC — Belance, Traditional Medicine. Diet, too, plays a key role in managing your joint pain. It is recommended that you opt for anti-inflammatory foods like ginger, turmeric and garlic to help fight the pain. It is also essential that if you suffer from joint pain, you avoid the following foods:
1.Processed meat and red meat
Processed and red meat contain chemicals such as nitrates and purines, both of which increase inflammation and pain in the body. Processed foods are also high in toxins. They contain AGEs — advanced glycation end products — causing inflammation. Consume more vegetables and food rich in fiber.
2. Refined and artificial sugars Alternative:
Consuming high amounts of sugar can also increase the level of AGEs in the body, causing inflammation. Sugar also triggers the release of inflammatory agents called cytokines in the body. Excess sugar intake also leads to weight gain which puts more pressure on your joints and increases pain.Opt for natural sweeteners like stevia or honey.
Dairy products may also contribute to joint pain. The high level of protein casein found in dairy products has been found to trigger inflammation and pain. A report by the Physicians Committee for Responsible Medicine found that this type of protein may also irritate the tissue around the joints.Saturated fats in full-fat dairy products, like milk, butter, and cheese, have also been shown to trigger inflammation, causing pain in the joints. Avoid pasteurized dairy when suffering from joint pain or any other type of chronic pain. Alternative: Opt for soy milk, almond milk, tofu, margarine and other non-dairy products.
Corn oil is high in omega-6 fatty acids, which may cause the body to produce pro-inflammatory chemicals. According to a study published in 2012 in the Journal of Nutrition and Metabolism, an increase in omega-6 fatty acid intake could potentiate inflammatory diseases. Rather than eliminating products high in omega-6 completely from your diet, consume products such as safflower, sunflower, grapeseed, soy and peanut oil, as well as mayonnaise, in moderation.
Alternative: While keeping the aforementioned products to a minimum, increase your intake of omega-3 fatty acids which can be found in foods such as olive oil, nuts, flaxseeds and pumpkin seeds.
Refined grains and flour contain high-glycemic index foods that trigger the production of AGEs, stimulating inflammation. According to a 2013 study published in Nutrients, consuming wheat products or cereal grains daily can cause chronic inflammation and autoimmune diseases. Such grains are also devoid of fiber and B vitamins. Consuming these products regularly can also increase the risk of degenerative diseases like cancer, coronary heart disease and diabetes. Alternative: Opt for whole-grain products or almond and coconut flour.
Consuming eggs regularly can increase swelling and joint pain. Eggs, especially the yolks, contain arachidonic acid that leads to the production of prostaglandins, which can trigger inflammation in the body. Eggs also contain saturated fat which can contribute to both inflammation and pain. Alternative: If you enjoy eating eggs for breakfast, skip the yolk from time to time and consume just the egg whites.
Whey protein has also been found to cause inflammation and joint pain due to the gluten and casein content. Casein is a type of protein that can cause the production of uric acid in the body — too much of which can lead to pain and inflammation. Joint pain that arises from uric acid has been found to cause gout, which can be severe and can do lasting damage to the joints.
In addition, people who are sensitive to gluten can suffer from chronic inflammation and widespread pain. A study conducted in 2013 and published in the Journal of Nutritional Biochemistry, notes that a gluten free diet reduces inflammation and insulin resistance. Alternative: Opt for healthy sources of lean protein such as beans, nuts and seeds.
8 Refined salts If you suffer from joint pain, refined salt is an ingredient you should avoid. Refined salts do not contain natural minerals such as phosphorous that your body requires to function properly. Limiting your refined salt intake may also reduce calcium loss from your bones, reducing the risk of osteoporosis and fractures.
Alternative: Switch to sea salt or pink Himalayan salt and try to minimize cooking with salt. Watch out for processed foods that contain excessive salt and other preservatives to increase their shelf life.
MSG is a flavor enhancing food additive with preservative properties that is most commonly found in packaged foods such as frozen snacks, frozen dinners, canned and frozen Chinese food, salad dressings and potato chips. MSG is an artificial additive that has been found to trigger inflammation and pain within the body. It is particularly harmful to people who already suffer from inflammatory conditions such as rheumatoid arthritis. Alternative: Eat fresh, home-made foods and use organic products where necessary, avoiding artificial flavor enhancers.
Consuming alcoholic drinks and beer regularly is not ideal for your joints. Consuming beer regularly has been linked to an increased risk of developing rheumatoid arthritis and gout. Beer is also high in purine, which the body converts to uric acid, causing inflammation. Beer also contains gluten which is best to avoid when you suffer from joint pain.
Above suggestions are broad spectrum, but always better to get advice from a experienced professional, best to take a appointment with the doctor at ISIC — Belance and get a custom made lifestyle and diet regimen.