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    Foods That Cause Inflammation and Joint Pain

    Foods That Cause Inflammation and Joint Pain

    Originally posted on the NutraBio blog

     

    You are what you eat – this is one of the most popular phrases that you must have heard some time in your life. It is the notion that in order to be fit and healthy, you need to consume healthy and nutritious food. On the flip side, there are foods that cause inflammation and joint pain.

     

    Healthy food choices should be a part of everyone’s lifestyle and even more so for those suffering from inflammation and joint pain. Some foods are beneficial for inflammation and joint pain, but on the other hand, some actually cause inflammation that can have some severe consequences on the mind and body. There are certain compounds found in some foods that trigger the body to produce chemicals that can cause inflammation and joint pain. If not corrected, inflammation can lead to more severe and chronic health conditions.

     

    For that reason, here are some foods that cause inflammation that you should be aware of and try to avoid, whenever possible.

    Avoid These Foods That Cause Inflammation And Joint Pain 

    Sugar

    We know how those tasty pastries and desserts are irresistible to eat. But, processed sugars will trigger cytokines, which are inflammatory messengers in your body that cause inflammation and joint pain. Keep an eye out for ingredients such as fructose, sucrose, or anything that ends with “ose” and avoid consuming them. 

     

    It is advisable to limit sugar intake, in general, because too much of that sweet deliciousness is unhealthy for you. If you have joint pain tendencies, for example in your knees, you must avoid processed sugars in items like soft drinks, candy, ice cream, desserts, etc. A 2017 study showed that more than 200 people suffered from inflammation or arthritis due to sugar intake in their food.  

    Alcohol

    Limiting consumption of alcohol is always good for your body, especially if you have inflammatory issues. Some studies show that excess alcohol consumption leads to systematic inflammation as it takes a toll on your normal gut functions. This inflammation can lead to joint pain, as well. 

     

    Apart from that, alcohol may also trigger gout attacks, and it can get quite severe. So, under drinks that cause inflammation, alcohol is a definite no-no.

    Saturated Fats

    There are many studies that have stated that saturated fats activate fat tissue inflammation, also known as adipose. It does not only trigger heart diseases but also makes joint pain and inflammation worse. So, under foods that cause inflammation, you have to put foods like pizza and cheese to the side or at least to a minimum.

    Gluten

    The United States is full of people who are sensitive to gluten, which is the protein found in certain grains such as wheat and barley. According to studies, gluten-containing foods lead to increased inflammation and joint pain. There are many people who have gone gluten-free, and it has eased their inflammation and joint pain issues. If you are looking to get rid of the same problems, it may be wise for you to change up your nutrition and try a gluten-free diet.

    Omega-6 Fatty Acids

    Omega-6 fatty acids are one of the most essential components that your body requires for growth and development. But, overconsumption of Omega-6 fatty acids can lead to inflammation. You have to maintain a healthy balance of Omega-6 fatty acids in your diet. If you consume excess Omega-6, then your body will activate pro-inflammatory chemicals. 

     

    You will find Omega-6 fatty acids in the following foods:

     

    • Sunflower
    • Corn
    • Soy
    • Peanut
    • Mayonnaise
    • Safflower 
    • Some salad dressings
    • Fried foods and junk food

     

    MSG

    MSG (Mono-Sodium Glutamate) is quite a popular ingredient around the world. It is that magic powder that makes every fast food dish more delicious. You can find this food that causes inflammation in various Asian cuisines, soy sauce, and some fast foods. This chemical activates chronic inflammation and can also negatively affect your liver.

     

    Processed Foods

    Processed foods such as cereal, fast food items, ready to eat snacks, etc., are generally high in preservatives, added sugar, refined grains, and mostly inflammatory chemicals, which can cause severe joint pain. Processed foods contain trans fats, which help preserve the food item, but unfortunately, it triggers an inflammatory response and can lead to joint pain. Hence, you must avoid processed foods as much as possible, as it can cause inflammation and other serious diseases as well. 

     

    Foods That Helps To Reduce Inflammation

    Now that we are aware of foods that cause inflammation, it is time for us to know some foods that fall under the “you can eat” list. Here are some foods that will help you ease inflammation and lessen joint pain through its consumption.

     

    • Fruit
    • Salmon, sardines, and other fatty fish
    • Almonds and nuts
    • Poultry
    • Green tea
    • Beans, peas, lentils, chickpeas, and other legumes
    • Whole grains
    • Olive oil, coconut oil, and other healthy fats
    • Potatoes and sweet potatoes
    • Avocados and olives

     

    Get Proactive To Fight Inflammation And Joint Pain

    A well-balanced diet and exercise are all it takes to take good care of your health. The same goes for inflammation and joint pain as well. If you consume a variety of nutrient-dense foods and avoid sugar, gluten, alcohol, and other foods that cause inflammation and joint pain mentioned above, you can more easily live a healthy life while minimizing inflammation and joint pain that can slow you down and decrease your mobility and movement. Try to eliminate the foods that cause inflammation for a month, and you will be amazed at the positive result you can yield. 

     

    Attempt to make some changes to your nutrition and implement some of the things mentioned above in this article and see how they make you feel after a week or more. You may be surprised at how much a difference it can make. 

     

    If you want to take things to the next level, add NutraBio Extreme Joint Care to your supplement regimen to help promote mobility, renew cartilage, maintain healthy connective tissue, and help revitalize your joints. 

     

    Whether you are already suffering from joint pain, or you simply want to get ahead of it, making these changes to your diet can help. To take your improved diet to the next level, NutraBio Extreme Joint Care contains a supporting matrix of clinically validated and patented ingredients to help improve the overall health and function of your joints. Don’t allow inflammation and joint pain to ruin your life or workouts!

    Everything You Need To Know About Healthy Fats, According to Dietitians

    Everything You Need To Know About Healthy Fats, According to Dietitians

    This blog post originally appeared on Vital Proteins®' Lively blog


    As an athlete, you know your diet is key to performing your best. But do you ever find yourself fatiguing early during training? Or maybe you're constantly eating but never seem to feel full. It might be time to look at the source of fuel in your diet. Maybe your plate is missing some key healthy fats.

    Here, three registered dietitians break down exactly what healthy fats are, why you should be eating them and how to incorporate them into your diet.

    WHY IS IT IMPORTANT TO INCORPORATE HEALTHY FATS INTO YOUR DIET?

    "Including good-for-you sources of fat is key for everything from satiety and mouthfeel to reducing cardiovascular disease risk, supporting cognition, and maintaining proper hormone levels, to name a few. The list truly goes on and on," Anthea Levi, RD, registered dietitian at the private practice Culina Health, tells Lively.

    It is important to incorporate healthy fats into your diet for several reasons. Firstly, fat is a necessary macronutrient group that provides energy for the body. It also helps to insulate organs and tissues, form signaling molecules throughout the body, and is important for brain health and cognition. Fats help with the absorption of fat-soluble vitamins, such as vitamins A, D, E and K, which are essential for optimal health, Sarah Schlichter, MPH, RDN of Bucket List Tummy tells Lively. Deficiencies in these vitamins can impact bone health and structure, mood and cognition, inflammatory processes and more.

    Fat is one of the three macronutrients (carbs, protein and fats) and plays many roles in the body. "It provides energy, is part of the formation of certain hormones, and is necessary to absorb fat-soluble vitamins A, D, E and K. Fat also helps strengthen cell membranes, which can benefit hydration," Amy Davis, RD, LDN tells Lively.

    HOW CAN EATING HEALTHY FATS BENEFIT ATHLETES?

    "When it comes to athletes, consuming adequate amounts of healthy fats is essential for maintaining intramuscular fat stores, which can be used as a source of energy during exercise," Levi says.

    Fueling with healthy fats is also critical for powering your workouts. Without enough fat in your diet, the body will deplete glycogen (aka glucose stored in the muscles) quicker. This glycogen depletion can diminish performance and bring on fatigue, meaning you won’t be able to push yourself to your full potential.

    Plus, omega-3 fatty acids, a component of unsaturated fats, help reduce inflammation in the body, which can be particularly important for athletes recovering from workouts, Schlicter says.

    WHAT ARE EXAMPLES OF HEALTHY FATS?

    Unsaturated fatty acids are good fats to eat. They are divided into omega-3 fatty acids and omega-6 fatty acids, Schlicter explains.

    It's important to note that the typical American diet has a disproportionate amount of omega-6 fatty acids to omega-3 fatty acids, so general recommendations are to increase the amount of omega-3 fatty acids in our diets, Schlicter says. "The main types of omega-3 fatty acids to include are EPA and DHA. These are essential to get through the diet because our bodies cannot make them," says Schlicter.

    These can be found in foods like fatty fish, cod liver oil, walnuts, chia seeds, flax seeds and avocados. EPA and DHA are only in seafood, Levi says. And, there are other types of omega-3s in walnuts and chia seeds.

    Other healthy fats are found in nuts, nut butters (yes, you can find healthy fats in peanut butter), seeds, tahini, avocado, fatty fish like salmon, sardines, and mackerel, olives, and olive and avocado oils.

    "Organic and grass-fed dairy products (like Greek yogurt) can also be a great source of protein and fat for those who tolerate it well, plus you'll get the added bonus of gut-friendly probiotics from the yogurt," Levi says.

    WHAT IS THE HEALTHIEST FAT?

    There are a few front-runners when it comes to the healthiest healthy fats.

    Monounsaturated fatty acids, which occur in large amounts in nuts, seeds, avocado, and olive oil are great for heart health because they can help lower LDL (bad) cholesterol levels, says Levi.

    IF YOUR HEALTH GOALS INCLUDE WEIGHT LOSS, CAN EATING HEALTHY FATS HELP?

    "It may sound counterintuitive, but putting healthy fats on your plate can absolutely help you hit your weight loss goals," Levi explains.

    Why? Fat fills you up. It takes longer for the body to digest fats compared to refined carbs, (such as white bread), which keeps you feeling full longer.

    Think about eating a boring salad — often you immediately crave something sweet or carb-rich. You can still eat that salad, but you'll want to add more healthy fats such as avocado, toasted walnuts and a tahini-based dressing. These additions up the satiety factor and in turn prevent cravings later in the afternoon, says Levi. Less cravings means less snacking which can mean less weight gain over time.

    You'll just want to take into account the serving size, as a typical serving of fats can vary depending on what source it is, Davis says. Generally, a serving is 1 teaspoon of oil, 2 tablespoons of salad dressing or fat-based sauce, 1/4 an avocado or 1/2 ounce of nuts.