Introduction
If you suffer from arthritis, you know that the pain and inflammation can be debilitating. But did you know that your diet can play a major role in managing your symptoms? Eating the right foods can help reduce inflammation and pain, while eating the wrong foods can make your symptoms worse. In this article, we’ll discuss the #1 worst eating habit for arthritis symptoms, according to a dietitian, and what you should be eating instead.
The #1 Worst Eating Habit for Arthritis Symptoms, Says Dietitian — Eat This Not That
If you suffer from arthritis, you know that diet can play a major role in managing your symptoms. But what are the worst eating habits for arthritis? According to dietitians, the number one worst eating habit for arthritis is eating too much processed food.
Processed foods are those that have been altered from their natural state, such as canned or frozen foods, or foods that have been heavily processed, such as chips, crackers, and other snack foods. These foods are often high in sodium, sugar, and unhealthy fats, which can worsen inflammation and joint pain.
Instead of processed foods, dietitians recommend eating a diet rich in whole foods, such as fruits, vegetables, whole grains, and lean proteins. These foods are packed with vitamins, minerals, and antioxidants that can help reduce inflammation and improve joint health.
In addition to eating a healthy diet, dietitians also recommend avoiding foods that are high in saturated fat, such as red meat, full-fat dairy, and fried foods. These foods can increase inflammation and worsen arthritis symptoms.
Finally, dietitians recommend avoiding foods that are high in sugar, such as candy, cakes, and cookies. These foods can cause blood sugar spikes, which can worsen inflammation and joint pain.
By following these tips, you can help reduce your arthritis symptoms and improve your overall health.
Arthritis can be an extremely painful and uncomfortable condition to have, and this is especially true when your symptoms begin to flare up. While there are many things that can contribute to flare ups, your daily eating patterns can be one of the main factors.
“People who suffer from arthritis live with the body in an inflammatory state,” says Amy Goodson, MS, RD, CSSD, LD author of The Sports Nutrition Playbook and member of our expert medical board, “so it’s important to note that there is not one food or beverage that causes arthritis or arthritis flare-ups. It’s more about your overall eating pattern and the foods you eat regularly.”
And according to Goodson, one of the worst eating habits for arthritis symptoms is to eat refined or processed sugar on a regular basis.
“Refined or processed sugars top the charts when we talk about inflammation,” says Goodson. “Processed sugars can prompt the release of cytokines, which act as inflammatory messengers in the body. So, when eaten regularly, this could exacerbate inflammation or arthritis symptoms.”
Continue reading to learn more about how sugar can lead to inflammatory responses for those with arthritis, and for more healthy eating tips, check out 4 Subtle Signs You’re Eating Too Much Sugar, Say Dietitians.
According to a study by the American College of Rheumatology, foods like spinach and blueberries were reported to help alleviate symptoms in those with rheumatoid arthritis, while sugary things like soda and sweets were said to worsen the flare up symptoms.
Unfortunately, it isn’t always a simple task to just get rid of sugar in your diet completely. “The challenge is that processed sugars are found in so many places from cookies and baked goods, to sugar-sweetened beverages like soda and fancy coffee drinks, to breakfast bars and snack foods, and oftentimes, even found in various cooked dishes and sauces,” says Goodson.
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Thankfully, you have to say goodbye to sugar forever.
“If you have arthritis, does that mean you can never eat sugar? No, but it does mean that you should limit your intake of added sugars and make the predominant focus on your eating pattern nutrient-rich foods like whole grains, fruits, vegetables, lean protein, low-fat dairy and healthy omega-3 rich fatty foods. If sugar pops up here and there in a nutrient-rich diet, it tends to not have the same effect as eating it at almost all meals and snacks,” says Goodson.