When you wake up and start moving, you may feel a bit stiff or experience aches and pains in your joints.
Besides relieving the pain with pain relievers, you should find out the root cause of the pain and address it properly.
High Levels of Inflammation Can Be the Main Cause of Pain
Achy, stiff joints can be caused by multiple factors. Of course, you can experience muscle aches after a workout. Also, you can experience pain due to an injury. This kind of pain is quite normal because it suggests decreased mobility, swelling and elevated blood flow that all contribute to a good recovery.
But, unexplained, chronic joint pain is an indictor of the build-up of inflammation in your body. This is usually a reaction to something you are doing to yourself. Luckily, this could be changed in case you act before it is too late.
The Regular Consumption of These 5 Foods Can Lead to Inflammation in Your Body
It is important to understand that certain foods can contribute to joint pain as they increase inflammation in your body. So, you should exclude these inflammatory foods from your diet to feel better and pain-free.
– Nightshade Vegetables
It is a well-known fact that you should consume plenty of vegetables. But a group of veggies, known as nightshades, could result in pain for people who have an increased level of sensitivity to calcitriol and solanine, i.e., the 2 compounds found in these vegetables.
Nightshade vegetables include peppers, tomatoes, potatoes, and eggplants.
So, you should detect whether these veggies are a problem for you by excluding them for about three weeks from your diet prior to including them one at a time again. In case the pain returns, then these vegetables are a problem for you.
Cooking these veggies is just enough to trigger the problem, but in case you have an increased sensitivity, you should exclude them from your diet.
– Refined Sugar
Eating too much sugar has been linked to diabetes, obesity, and even cancer. Unfortunately, the correlation between aches or pains and high sugar intake is usually ignored.
The National Institute of Health notes that consuming processed sugar could result in extremely high levels of advanced glycation end products when the human body tries to process them. This could lead to inflammation and oxidative stress.
Therefore, you should minimize your consumption of sugar. In short, avoid consuming processed foods, dressings, fruit juices, sweets, candy, sodas, etc. Start reading labels, particularly for any foods that say ‘low-fat’ on their labels. Eat whole fruits rather than consuming these high-sugar foods.
– Gluten and Refined Carbohydrates
Refined flours and carbohydrates are processed in your body like sugar. As a result of this, carbohydrates are considered to be bad for you. Keep in mind that only simple carbohydrates are bad for you.
On the other hand, complex carbohydrates are good for you. But, if you experience sensitivity to the gluten in wheat products, you should also avoid consuming complex carbohydrates.
Gluten and simple carbohydrates can result in high levels of advanced glycation end products, thus causing inflammation.
So, you should consume complex carbohydrates from whole grains, seeds (quinoa), nuts, beans, and vegetables. Avoid eating simple carbohydrates from rice, potatoes, sugar, and flour.
– Dairy Products
The elimination of dairy products from diet becomes more common. Although a large percentage of people think that the problem is related to lactose intolerance (the inability to digest milk sugars), the truth is that a wide range of problems can occur due to the disruption of the body’s pH balance and formation of inflammation by proteins found in milk.
You can use many plant-based alternatives to goat, cow, and sheep milks. Namely, replace dairy products with coconut, almond, or hemp milk. However, read labels to avoid an additive called carrageenan, which is harmful to your health.
– Trans Fats and Vegetable Oils
The regular consumption of trans fats and vegetable oils can increase your risk of heart disease. Namely, trans fats and vegetable oils are highly processed and can result in inflammation in your body. That’s not all, they are also packed with omega-6 polyunsaturated fatty acids.
In other words, the consumption of vegetable oils can also contribute to an unhealthy omega 6-omega 3 fat balance. You should consume omega 6 fats to omega 3 fats in 1:1 levels for good health.
This means that you should avoid consuming cottonseed, soybean, sunflower, safflower, canola, and corn oils. Instead, you can get healthy fats from foods like coconut oil, avocados, pumpkin seeds, flaxseeds, and moderate amounts of nuts. Plus, use pan sautéing with a vegetable broth and ceramic nonstick pan when a little moisture is necessary.
Simply by excluding these five foods from your diet, you can decrease inflammation and pain in your joints as well as all throughout the rest of your body.
- Malterre, Tom; Segersten, Alissa. ”The Elimination Diet”;
- Price, Stephen. ”The Joint Pain Solutionˮ;