Does Your Diet Fight or Flame Joint Pain?
Submitted by Rebecca Evans.
If you have joint pain, mobility issues, or problems with arthritis, there’s one question you should certainly be asking. That question? How does your diet and lifestyle affect your joint pain?
The truth is that most people suffering needlessly from arthritis or other joint pain never consider how their lifestyle or diet might contribute to inflammation—and thus to their pain. But they should. Inflammation is a major problem for most Americans, and learning to adjust your lifestyle and diet can greatly reduce that inflammation—and, in turn, your joint pain.
Think of it like this: When we have pain, that’s our body telling us something isn’t working. Generally, we tend to treat that pain, whether with an ice pack or ibuprofen, and then hope our body will take care of the rest on its own.
But that doesn’t treat the root cause of that pain. Sure, sometimes that’s an actual injury, whether a strained muscle or bruised bone. Just as—if not more—often, however, the pain and discomfort we are feeling is the result of inflammation in our body.
And for many of us, the primary cause of that inflammation is our food. And chronic inflammation isn’t just a factor in joint pain; it also is a leading indicator of heart disease and cancer, among other serious death risks.
So addressing that inflammation can lead to much healthier, more comfortable lives. But how do we do that?
By changing our lifestyle and diet.
For instance, if you note any of the following, it’s likely that inflammation is making your life less comfortable than it should be:
- Arthritis or other joint pain
- Diagnosis of an inflammatory condition (including but not limited to rheumatoid arthritis, for instance)
- Difficulty with mobility and flexibility
- Skin problems
- Digestive issues (such as bloating, constipation, or irregularity)
- High cholesterol levels
- High blood sugar levels or diabetes
All of these are warning signs! So if you’re struggling with inflammation, what changes should you make? Consider the list below; all of these things tend to make inflammation worse:
- Sugar consumption (this includes both processed and naturally occuring sugars, though obviously processed sugars are generally worse)
- Dairy consumption (which makes sense, as dairy contains its own types of sugars)
- Alcohol consumption
- Grains (although for most people, grain consumption in moderation is fine)
- High stress, especially if chronic
- Poor sleep habits, especially if chronic
Can you address each of those factors? Of course you can!
Not only can you cut back on the inflammatory foods (sugars, alcohols, dairy products, grains), but you can also make lifestyle choices to limit your stress and improve your sleep.
Additionally, you can also add anti-inflammatory foods to your diet.
Some of my favorite anti-inflammatory foods include:
- Dark, leafy greens (many of which are also high in vitamins and minerals, including calcium, that can help keep you healthy and strong)
- Turmeric and other superfoods, including green tea
- Nutritional supplements
- Good fats, like omega-3 fatty acids found in seafood, for instance, or olive oil or coconut oil when cooking
I also try to eat organic, local, and free-range whenever possible, make sure I stay on a regular sleep schedule (or at least as best I can as a nurse), and maintain regular stress-relief habits, like meditation, yoga, and regular walks. All of these are easy, simple steps you can take, too!
Hydration is also incredibly important to me, as I know how it helps keep me healthier.
It isn’t hard to make your diet and lifestyle anti-inflammatory, and that can have profound effects on your arthritis or other joint pain.
So what are you waiting for? It’s never too early to get started!
Arthritis – An infographic by GeriatricNursing.org
