The aging process is known to include stiff joints and sore muscles. Exercise, stretching, hot/cold packs, and chiropractic care are frequently used tools for non-pharmaceutical management of joint pain. But, there is a growing body of research which suggests that dietary approaches to reduce inflammation are just as important.
Today, we will be giving you a list of food additives which promote inflammation and should be avoided as much as possible.
- Sugar: sugar is a temptation and can be quite delicious. Sound in desserts, soda, and some fruit juices, processed sugars triggered the release of inflammatory messengers called Saito kins. The word sugar can be on many food labels, so keep a close eye for any word ending in -ose, such as glucose, fructose, and sucrose.
- Saturated Fats: saturated fats trigger adipose inflammation, which worsens arthritis and contributes to heart disease. Saturated fats can be found in pizza, cheese, red meat, dairy products, pasta dishes, and grain-based desserts.
- Trans Fats: Trans fats trigger systemic inflammation, something that researchers have warned us about since 1990. Fast food and other fried products, processed snacks, frozen breakfast foods, cookies, donuts, crackers, and margarine are popular in trans fats. Avoid foods which contain partially hydrogenated oil’s.
- Omega-6 Fatty Acids: although we do need some of these fats in our diet, a balance which favors omega-3 fatty acids is important. Omega six fatty acids are found in certain oils, and mayonnaise, and many salad dressings.
- Refined Carbohydrates:This list includes white flour products, breads, rolls, crackers, white rice, white potatoes, and many cereals. Refined carbs are believed to be a major contributor to obesity. This increases inflammation in the body.
- MSG: MSG is commonly found in foods that utilize soy sauce. It is also added to many fast foods, soups, salad dressings, and deli meats.
- Gluten: gluten sensitivity is a common health problem which causes joint pain and trouble. Gluten is found in Wheaton, barley, and rye. Those with gluten intolerance or celiac disease should completely avoid gluten as it sets off in auto immune response which damages the small intestine overtime.
- Aspartame: this artificial sweetener triggers autoimmune response in some of the individuals which results in inflammatory joint pain.
- Alcohol: excess intake of alcohol damages the liver and can interfere with many important metabolic functions.
A diet similar to the Mediterranean diet that focuses on eating fruits, veggies, nuts, fish, olive oil, and whole grains while avoiding the above list has been shown to reduce inflammation and reduce the risk for many chronic diseases and even promote weight loss.
Don’t hesitate to reach out to your doctor if you have any dietary questions. Come and see us today to help reduce inflammation in fight joint pain.
