"Doctors warning of five common comfort foods that cause joints to ache"
However some of these might not be the answer you are looking for. And in fact they could be doing you more harm than good, warns on expert.
Nutritionist Dr Emily Carter, says some common cold-weather staples could actually increase joint inflammation and the pain that goes with it. She warns there is a list of common foods which could be behind increased joint discomfort during the winter months.
She says most joint pain is as a result of inflammation adding: "The foods you eat can either fuel inflammation or help reduce it."
Dr Carter highlights that reducing inflammatory foods and incorporating anti-inflammatory options can make a major difference. And she says foods rich in omega-3 fatty acids, antioxidants, and fibre-like fatty fish, berries, and leafy greens-can help soothe inflammation and improve joint health over time
Here she sets out the top five offenders for increasing pain. And she suggests changes to help adjust your winter plate for healthier joints.
Processed Meats and Sausages
Processed meats including sausages, bacon, and salami might be full of in flavour, but they are also packed with advanced glycation end products (AGEs) and preservatives such as nitrates. AGEs are compounds that form when proteins or fats combine with sugar during cooking and can trigger oxidative stress and inflammation.
Why it matters: Inflammation is a key driver of joint pain, especially in conditions like arthritis. Reducing processed meat intake can help lower inflammation markers in the body.
What to do: Swap processed meats for lean protein sources like skinless chicken, fish, or plant-based proteins.
Refined Carbs
Comfort foods such as white bread, pastries, and other refined carbs might be a key choice in winter but they have a high glycemic index. This can lead to blood sugar spikes that can trigger systemic inflammation.
Why it matters: Inflammation caused by refined carbs not only affects joints but can also contribute to weight gain, putting additional strain on weight-bearing joints.
What to do: Opt for whole grains like oats, quinoa, or brown rice, which provide sustained energy and are less likely to trigger inflammation.
Sugary Beverages and Desserts
From hot chocolates topped with whipped cream and marshmallows to cookies and cakes, winter can be a sugar overload. Excess sugar consumption has been linked to increased levels of inflammatory markers like cytokines.
Why it matters: Sugary treats can worsen joint pain over time while also contributing to fatigue, making it harder to stay active-a vital part of joint health.
What to do: Limit sugary beverages and desserts, choosing naturally sweetened options like fruit-infused teas or desserts made with honey or maple syrup in moderation.
Fried Foods
Crispy snacks such as onion rings, chips, and doughnuts can be a big temptation in winter. However, these foods are typically high in unhealthy trans fats, which can promote systemic inflammation.
Why it matters: Trans fats are particularly harmful as they not only aggravate joint pain but also increase the risk of chronic diseases like heart disease and diabetes.
What to do: Choose healthier cooking methods like baking or air frying, and incorporate anti-inflammatory fats like those found in olive oil, avocado, and nuts.
Dairy Products
Dairy products including cheese and cream might be winter staples but they can cause issues for those with joint sensitivity. Some people may have a sensitivity to casein, a protein found in dairy, which can trigger inflammation.
Why it matters: While not everyone is affected, those with existing joint pain or arthritis may find dairy consumption exacerbates their symptoms.
What to do: Experiment with dairy alternatives such as almond milk, coconut yoghurt, or plant-based cheeses to see if cutting back improves your joint health.
Dairy products including cheese and cream might be winter staples but they can cause issues for those with joint sensitivity. Some people may have a sensitivity to casein, a protein found in dairy, which can trigger inflammation.
Why it matters: While not everyone is affected, those with existing joint pain or arthritis may find dairy consumption exacerbates their symptoms.
What to do: Experiment with dairy alternatives such as almond milk, coconut yoghurt, or plant-based cheeses to see if cutting back improves your joint health.
Tips for Healthier Joints This Winter
- Plan Your Meals: Include anti-inflammatory ingredients into your weekly meals, such as turmeric, ginger, and garlic
- Stay Active: Cold temperatures may discourage movement, but staying active helps maintain joint flexibility and reduces stiffness
- Hydrate: Drink plenty of water to keep joints lubricated and prevent dehydration-induced inflammation
- Monitor Your Triggers: Keep a food diary to identify which foods may be worsening your joint pain and adjust your diet accordingly."
Words from article seen here
All the best Jan
32 comments:
...it's too bad that we don't have grease fitting in our joints!
This is very timely Jan. I have rheumatoid arthritis and with the weather change here, my joints are aching. I have been limiting these foods, but need to limit them more!
Gracias por el consejo. Te mando un beso.
This is fascinating. I sometimes go through phases with achy joints. Maybe it's milk. I tend to drink a lot of it.
Wonderful and extremely helpful information, Jan! Thank you! I stopped eating processed meat such as salami, bologna, cold cuts years ago and I am very happy I did. I really appreciate everything you do here to help others.
Good advice
I’m avoiding three of these already. I still consume white rice and goat milk. I don’t know how the goat milk compares to cow milk when it comes to inflammation.
Thank you for this valuable information. I keep telling my husband he needs to get down the dairy because he is always stiff and has joint pain.
My middle finger on my right hand is sore and swollen I will have to check this out.
So many things can apparently cause joint discomfort. I'm glad that I don't suffer from that.
Useful information
Good advice there Jan.
I do not eat fried foods often. Thanks for the info.
Take care, enjoy your day!
It's always sensible to be aware of what we've eaten. Sometimes, familiar foods seem to 'turn' on us and no longer be acceptable.
Muy interesante la información, muchas de ellas ya las cumplo.
Saludos.
REPLY TO
Linda who said ...
I’m avoiding three of these already. I still consume white rice and goat milk. I don’t know how the goat milk compares to cow milk when it comes to inflammation.
Hello Linda
Many thanks for your comment and question.
It is my understanding that goats milk is generally considered to have a lower inflammatory potential compared to cow's milk due to its A2 casein protein and smaller fat globules, which can be easier to digest.
There is an interesting article here you may wish to read:-
https://www.canr.msu.edu/news/goat-milk-versus-cow-milk-a-comparison
Many find it helpful to keep a food diary to identify which foods may be worsening your joint pain and then adjust your diet accordingly.
Hope this helps.
All the best Jan
Thank you, these are important advices
Thanks for these important tips.
I'll keep them in mind!
hugs Elke
Good to know Jan. I don't have the first or last due to my diet. But the others well hmmm need to cut back! :-D
Dear Jan ,it is really important to know about such issues and how their solutions are in our own hands by the grace of God🙏
I really hope your efforts to make us aware of such problems 👍🥰
My weakness from this list is cheese. I rarely eat processed meat and the others I have in moderation, but cheese...I love cheese :-)
Great article, Jan. Sharing it with the fam.
Hello Jan :)
I'm eating more fish in my diet these days. Last week I ate fish every day cooked either grilled or steamed. Today I had a large grilled octopus arml with boiled potatoes, so I'm really trying to eat well. My knee is full of inflammation, and I wonder if cows milk is partly to blame, as I drink lots of milk every morning on cereal, and milky coffee and another one at mid morning.
All the best
Sonjia.
So many foods cause so many different problems these days it's a wonder there's anything left to eat that won't cause some issue or another. I often wonder why we consume cow's milk for calcium, which is designed to be consumed by calves with bone structures so much bigger than our own.
Doctors never tell you these things. I had no idea.
I had no idea, very interesting.
I will do anything to try and relieve the joint pain especially with the damp cold weather on its way.
Interesting, thanks.
Oh no don't tell me I shouldn't have dairy products :( I do love my cheeses and I have milk a couple times a week too. I am not too thrilled with the alternatives
It's the carbs that do it for me. You would think that I'd have learned my lesson by now :)
This is especially intereseting to me right now, especially as I'm dealing with the inflammation with the tendonitis. Thanks, Jan.
Un reportaje interesante, me ha gustado. Besos.
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