You may have heard of arthritis in several conversations, especially from older adults. But did you know that it is not just one disease, but a term used for several conditions that affect the joints in your body? Two of the most common forms of arthritis include Rheumatoid Arthritis (RA) and Osteoarthritis (OA). RA affected 1.8 crore people in 2019, whereas 52.8 crore people were living with osteoarthritis worldwide, reports the World Health Organization (WHO).
Interestingly, "arthritis" literally means inflammation of the joints, areas in the body where two bones meet, such as your elbow or knee. Inflammation is your body's natural response to harmful foreign pathogens like viruses and bacteria. Common symptoms include pain, redness, heat, and swelling in the affected region. While consulting a doctor is the best way to approach your condition, healthy dietary choices may also make a difference. In this article, we discuss some of the inflammation-triggering foods that you must avoid if you have any type of arthritis.
Also Read: Rheumatoid Arthritis Affects More Than Just Your Joints: Note The Unusual Symptoms Of The Condition
Sugary Foods And Beverages
A high-sugar diet, comprising sweetened foods and beverages, can contribute to chronic inflammation, as suggested in a 2014 study published in the journal Lipids in Health and Disease. Researchers found that people who had a 50-gram dose of fructose experienced an increase in inflammatory markers like C-reactive protein (CRP) just 30 minutes later. The effects remained for more than two hours, as the study further noted.
On the contrary, research has found that those who reduce their sugar intake are at a lower risk of developing inflammatory complications.
The American Heart Association (AHA) recommends men consume no more than 9 teaspoons or 36 grams of added sugar per day, whereas for women, the number is lower, 6 teaspoons or 25 grams per day.
Fatty Foods
According to the Arthritis Foundation, certain types of fats may increase a person's risk of inflammation and, therefore, should either be limited or cut off completely. Fats that one should limit include:
Saturated fat: It is a type of dietary fat found in foods like butter, coconut oils, cheese, and red meat. As per the AHA, it is safe to consume 5–6% of calories from saturated fat in your daily diet.
Omega-3 fatty acids: These are healthy fats found in fatty fish like salmon and sardines, nuts and seeds, and plant oils.
Fats that should be avoided include:
Trans fat: Trans fat is said to be the worst type of fat to eat. According to the WHO, more than 2.78 lakh deaths are attributed to the intake of foods rich in trans fat. These can be found in fast foods, other fried products, and other processed snack foods.
Also Read: How To Identify Arthritis In Your Hands: Symptoms To Watch Out For
Refined Carbs
Foods like white rice, maida, or white flour, white bread, and packaged crisps are all examples of refined carbs. These have been stripped of all bran, fibre, and nutrients and mostly include sugars and processed grains, a common contributor to inflammation in the body. Moreover, refined carbohydrates have a higher Glycemic Index (GI), which increases the production of advanced glycation end (AGE) products that stimulate inflammation, according to the Arthritis Foundation.
Dairy Products
Dairy products like milk, yoghurt, butter, and cheese are high in several essential nutrients, including protein, calcium, and vitamin D. These also contain probiotics, which are great for your gut health and immune system. However, full-fat milk and dairy products are high in saturated fat, which may not necessarily cause inflammation but can worsen the symptoms. However, there is no solid evidence to support the link, and more research is needed to establish the same.
Alcohol Is A Big No-No
There are two types of inflammation that alcohol can trigger: acute and chronic inflammation.
While acute inflammation occurs immediately after drinking and does not last for long periods of time, chronic inflammation develops over time, gradually worsening symptoms and increasing the risk of severe diseases like arthritis. Other conditions include Cardiovascular Diseases (CVDs), liver problems, and certain types of cancer.
Conclusion
Joint inflammation, or arthritis, is a common health ailment that affects millions of people around the world. Though there is no cure for arthritis, the condition can be effectively managed through medications and proper dietary choices. Inflammation-causing foods, such as fatty, processed items, sugary snacks and beverages, and high-fat dairy products, should be avoided, especially if they cause arthritis flare-ups. However, ensure that you speak with your doctor to discuss any dietary changes and restrictions.