We all have heard of elderly people suffering from joint swelling, which causes pain and discomfort. Have you ever wondered how the food we eat affects joint health? Joint swelling is a common symptom of inflammatory diseases such as arthritis, and can cause pain, stiffness, and decreased mobility. Medication and physical therapy play important roles in management, diet also has a significant influence on inflammation levels in the body.
Let’s try to understand which foods can increase joint swelling. Here, we outline several key food items that should be avoided to help manage inflammation and joint swelling.
Refined Carbohydrates and Sugars
“Foods made with white flour, such as white bread, pastries, and many processed snacks, along with sugary beverages and sweets, can increase inflammation in the body,” said Dr Rajiv Chaudhary, VMMC, New Delhi, adding, refined carbs and sugars lead to a spike in blood glucose and insulin levels, which makes an inflammatory environment that can worsen joint swelling.
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Processed Meats
A study of 217 arthritis patients discovered that processed meat worsens arthritis symptoms. Processed meats (like sausages, bacon, and deli meats) and red meats are high in saturated fats, which can contribute to inflammation and increase joint swelling. According to the National Library of Medicine, foods are also rich in advanced glycation end products (AGEs) that can trigger inflammatory responses when consumed in high amounts.
Fried and High-Fat Foods
“Fried foods, along with those high in trans fats and saturated fats such as certain fast foods, butter, and margarine, can raise the body's inflammation levels. Trans fats, in particular, are known to contribute to systemic inflammation, negatively impacting joint health,” said Dr Chaudhary.
Certain Dairy Products
For some people, dairy products, especially those high in fat, can trigger an inflammatory response, exacerbating joint swelling. This reaction is often due to the type of protein found in dairy, which some people find difficult to digest and which can induce inflammation in susceptible individuals.
Alcohol and Tobacco
Alcohol consumption and tobacco use can both aggravate inflammation within the body. Alcohol, in particular, can disrupt the balance of the gut microbiome and increase inflammation, leading to increased joint swelling and pain. Tobacco, while not a food, is a consumable that significantly impacts inflammation and overall health.
It's also beneficial to incorporate anti-inflammatory foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, into your diet to further support joint health and overall well-being. Always consult with a healthcare provider or a dietitian before making significant changes to your diet, especially if you have underlying health conditions or are on medication.
You can protect your joints by eating a well-balanced diet rich in antioxidants and anti-inflammatory foods. Choose berries, cruciferous vegetables, cherries, and pineapple as your fruit and vegetable options. Also, eat fatty fish several times per week. Try to incorporate some physical exercise into a healthy living plan that will improve your joint health.