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While weight can be a factor in joint pain, it is not the five pounds that one loses in a few weeks that is really making the difference. Your diet does make a difference, though. As nutritionists, we hear it every day—clients tell us their joints don’t hurt once they eliminate inflammatory foods.
Arthritis is joint inflammation. There are approximately 100 different kinds of arthritis. For instance, osteoarthritis is the wear and tear variety, while rheumatoid arthritis is an autoimmune disease that causes joint deterioration. It is the inflammation associated with arthritis that causes the breakdown of the joint. Knowing that begs the question, “What causes the pain in my joints?”
Research tells us that sugar causes inflammation—plain and simple. That means the cake, ice cream and soda that people are eating and drinking is causing their inflammation. It isn’t just the sweets that cause inflammation, it is also the pasta and fries. For example, three cups of cooked pasta becomes 25 teaspoons of sugar, or glucose, in your body. That is a lot of sugar! A lot of sugar means a lot of inflammation. Did you happen to notice these are the same foods that cause weight gain?
Trans fats are another red flag. They are found in processed foods like French fries, muffins, cup cakes and flavored creamers—all of which cause inflammation. So, when I see people eating cakes, fries and crackers, I see them adding to their pain and inflammation.
In addition to sugar and trans fats, clinically, we find that two additional foods create inflammation for many people: gluten and dairy products. Other common foods, such as corn and soy, can cause inflammation in people who are sensitive to them as well.
What I wish anyone with joint pain understood is that when they eat better, it is not the weight that eases their joints (unless we are talking 20 and 30 pounds or more), it is the food choices that stop the inflammation and also allow them to lose weight. Imagine that—a twofer!
In addition to improving your diet by removing foods that cause you inflammation (processed foods, sugar and trans fats, as well as refined oils, gluten and dairy), there are a few supplements that can help reduce inflammation in your joints.
How can you break the cycle of pain and inflammation? Making dietary changes doesn’t need to be scary or overwhelming. Most people with pain and inflammation just need some help coming up with an eating plan.
