7 Things To Avoid If You Have Arthritis

Did you know that what you eat and how you live can make the symptoms of arthritis better—orworse? Yes, according to research, it has been found that some foods and habits can increase inflammation in the body, thereby worsening arthritis symptoms. Therefore, it'ss important to know what to avoid as it is important to know what helps.

Read this article to explore the top seven foods and beverages you need to avoid if you have arthritis. 

Candies, sodas, and desserts are loaded with refined sugar, which can trigger inflammatory proteins such as cytokines while worsening joint pain. According to the American Heart Association (AHA), the, the recommended dosage is less than 25 grams (6 teaspoons) of added sugar daily for women and 36 grams (9 teaspoons) for men. The best way is to replace sugary foods with fresh fruits such as berries, which are naturally sweet and high in antioxidants that helpin reducing inflammation.

Red and processedmeats contain high levels of saturated fat and advanced glycation end products (AGEs) that resultin chronic inflammation. Therefore,, it is best to choose lean protein sources such as poultry or fish,, and if in case, ensure no morethan 1–2 servings per week. . You can instead include fatty fish such as salmon and mackerel in your diet twice a week to get anti-inflammatory omega-3 fatty acids.

White bread, pastries, and other refined carbs can result in blood sugar spikess that leadto increased inflammation and obesity that in turn add stress to joints. Therefore, consider replacing white bread with whole-grain alternatives such as quinoa, brown rice, or whole wheat.

Trans fat is usually found in fried foods, margarine, and many packaged snacks that not just worsen inflammation but also increase the risk of heart disease. It is best to limit it to less than 1% of daily calorie intake, which, in simple words, is about 2 grams per day for a 2,000-calorie diet. Furthermore, completely avoid food labels with anything written ‘partially hydrogenated oils.’

Too much salt leads to fluid retention, swelling, and increased joint pain. In fact, processed foods and canned goods are often high in sodium. As per AHA, it is recommended to intake less than 1,500 milligrams per day. Instead of salt, cook and season your food with anti-inflammatory herbs such as turmeric, garlic, and ginger.

Excess alcohol increases inflammation and significantly interferes with arthritis medications. According to the CDC, heavy drinking is associated with a higher risk of chronic inflammation, especially in RA patients.It is best to switch alcoholic drinks with herbal teas or sparkling water.

In some patients with arthritis, dairy products may result in flare-ups due to casein, a protein found in milk. If you are sensitive to dairy products, avoid them completely. If not, stick to 1–2 servings per day of low-fat or plant-based alternatives such as almond, soy, or oat milk to support bone health.

With small dietary changes, you can effectively notice an improvement in condition in patients suffering from arthritis. The key is to limit the intake of inflammatory foods and focus on portion control when it comes to managing pain, reducing swelling, and protecting your joints. It's time to make smarter choices to notice the change.