For joint relief, experts suggest
reducing your intake of these foods.
It's probably no surprise that
your diet has a significant impact on your body's health. Sure, your weight is
affected, but there is a slew of other deadly illnesses that are linked to poor
nutrition, raising your chances of contracting them. If you've reached the age
of 50 and are experiencing joint pain, it's possible that your diet is to
blame—especially if you eat these foods on a regular basis. joint relief supplements
To begin, joint pain can be caused
by a variety of factors, such as an intense workout or a lack of exercise in
your life. However, inflammation (which can be linked to arthritis) can cause
joint pain, and what you eat can exacerbate the symptoms you're experiencing.
Although there are a few foods to
consider, Sydney Greene, MS, RD, a member of our medical expert board, suggests
that joint pain could be caused by a food sensitivity, which can be easily
tested if necessary.
"It's best to work with a
healthcare professional who can use food sensitivity testing to determine what
foods may be causing joint pain after meals," says Greene. joint supplements for men
"Doing a classic diet plan
can be time-consuming and frustrating," Greene cautions, "especially
for individual people over 50 who may have long-standing food habits."
If testing isn't an alternative
and you're just curious about how foods affect joint pain, here are some
suggestions from registered dietitians for foods to avoid and healthy
substitutions to make instead. joint supplements for women chewable
Refined flours and cooking oils
If testing isn't an option, Greene
suggests starting with the cooking oil you're using.
"When cooking, try
substituting olive oil or avocado oil for refined vegetable oils to reduce your
omega-6 fatty acid intake," Greene advises. "Inflammation can be
reduced by eating more omega-3-rich fatty fish like salmon and anchovies."
Cooking products such as refined
oils aren't the only ones that can cause inflammation. It's also possible that
the type of flour you're using is going to impact your joint pain.
"You can also start
substituting whole grains like wild rice, kamut, and spelt for refined grains
like white flour, which will reduce blood sugar spikes as well as dips."
Excess Sugars
Lisa Young, PhD, RDN, author of
Finally Full, Eventually Slim and a member of our medical expert board, says,
"I suggest limiting added sugar intake." "According to research,
they can aggravate arthritis symptoms and may also increase your risk of
developing arthritis, and they contain no nutrients."
Young makes a list of foods to
avoid that contain added sugars, including candy, soda, sweetened beverages,
and even sauces as well as dressings like ketchup.
Foods high in salt
"It's common knowledge that
too much salt can raise blood pressure in some people," says Cheryl
Mussatto, MS, RD, LD, author of The Nourished Brain. "What so many people
may not realize is that eating too many salty foods can increase joint
inflammation and contribute to fluid retention, resulting in a reduction in joint
range of motion."
Mussatto points out that the
shaker's salt isn't the only issue. Chips, pretzels, frozen pizza, and TV
dinners are examples of packaged and processed foods that can raise your sodium
levels. According to Mussatto, the median income person in the United States
consumes 3,400 milligrams of sodium per day, which is more than 40% of the
recommended daily allowance of 2,300 milligrams.
"It's best to reduce salt
intake to see if joint pain goes away," Mussatto says. "Avoid
prepackaged foods instead and eat more fruits and vegetables, which are
naturally low in sodium but high in important vitamins and minerals that are
essential for joint health."
Foods high in fat
"Reducing your saturated fat intake after 50 can help you improve your joint health," says Shannon Henry, RD of EZCare Clinic. "Even better, swap out saturated fat for unsaturated fat in your diet to lower your chance of developing psoriatic arthritis."
According to Henry, "people
who consume unsaturated fats derived from vegetable oils on a regular basis
have a reduced risk of getting psoriatic arthritis."
Alcohol
While alcohol seems to be
something you drink rather than eat, it is still a major cause of joint pain in
people over 50.
According to Henry, "research
has advised limiting alcohol consumption and avoiding smoking to prevent
various joint-related diseases, especially as you get older, such as
osteoarthritis, rheumatoid arthritis, gout, and bursitis." "Some
medications, including painkillers, may interact with alcohol."
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