The key to healthy joints is avoiding inflammation which causes pain, restricts movement, and prevents exercise. The primary culprit behind inflammation is the overproduction of little-known signaling molecules known as pro-inflammatory cytokines. Avoiding specific substances, food choices, and methods of food preparation can greatly aid your body's defense against these inflammatory compounds.
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AGE is more than just a number
When it comes to your joints, AGE truly isn't a number. It refers to advanced glycation end product. It is a toxin that appears when foods are fried or pasteurized. This toxin attempts to break down proteins in the body. In response your body tries to break apart these AGEs using pro-inflammatory cytokines. This can result in arthritis or other forms of inflammation throughout your body.
Consider cutting out candy, processed foods, fried foods, and refined sugars.
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Easy on the Dairy
We were all taught that milk does a body good and helps form strong bones and joints, but dairy products may contribute to arthritis pain due to the type of protein they contain. For some people, this protein may irritate the tissue around their joints. Others living with arthritis have success switching to a vegan diet, which avoids the consumption of all animal products.
Rather than eating meat and dairy for protein, aim to get the majority of your protein from vegetable sources, such as spinach, tofu, legumes, quinoa, and nuts.
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Be Careful with Alcohol and Tobacco
Tobacco and alcohol use can lead to a number of health problems, including some that may affect your joints. Smokers are at risk for developing rheumatoid arthritis, while those who consume alcohol have a higher risk for developing gout.
There are 3 essentials for healthy joints: a balanced diet, physical exercise, and sufficient restful sleep each night. However, each of these is negatively affected by alcohol and tobacco. Limit drinking and smoking while also making healthier dietary choices, exercising regularly, and getting enough rest.
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Skimp on the Salt
Many boxed and pre-packaged foods contain high amounts of sodium and other preservatives to lengthen shelf life. In addition to raising blood pressure, excess salt consumption often results in increased joint pain and inflammation. Limiting, but not avoiding, salt intake can make it easier on your joints.
Before purchasing a food or beverage item from the grocery store, make sure to scan the label for sodium content, as well as additives and preservatives. In particular, beware of frozen prepared meals, which often have excessively high levels of salt.
