Many comfort foods are loaded with carbs and increase glycemic index - which trigger inflammation and joint pains
Winter months with freezing temperatures and blasting chills bring along with them seasonal aches and pain which are severely discomforting. While you may want to snuggle in a warm blanket, tempting to just gorge on some warm and comforting foods, doctors say they can do more harm.
According to experts, a few common cold-weather usuals could increase joint inflammation, discomfort, and pain. A few of these include:
Processed meats
Processed meats like sausages, bacon, and salami are loaded with flavour and taste but are also full of advanced glycation end products, or AGEs and preservatives like nitrates. These form when proteins or fats get added to sugar during cooking and can trigger oxidative stress and inflammation.
According to experts, inflammation mostly leads to pain and discomfort, especially if you have arthritis. It is important to reduce processed meat intake, which lowers inflammation markers in your body.
Refined carbs
Refined carbs are found in many comfort foods like white bread and pastries that most people love eating in winter but they are rich in high glycemic index – which causes blood sugar spikes that in turn cause inflammation.
Refined carbs cause inflammation that affects joints but also contributes to weight gain. You must eat grains like oats, quinoa, or brown rice, which provide sustained energy and are less likely to trigger inflammation.
Sugary beverages
Hot chocolates are among the best beverages that most people love sipping in winter. However, the accompaniments—whipped cream and marshmallows—along with cookies and cakes can be detrimental not just for your weight but also trigger inflammation.
Doctors say sugar worsens joint pain over time and contributes to fatigue, making it harder for you to stay active.
Fried foods
Crispy and hot fried foods like onion rings, chips, samosas, and pakoras are a winter delight. But these are also high in unhealthy trans fats, which leads to inflammation, thereby aggravating joint pain and increasing the risk of chronic diseases like heart disease and diabetes.
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 like milk, cheese, and cream are winter staples but lead to issues for those who have joint sensitivity. Experts say dairy leads to sensitivity to casein in many people, leading to inflammation and aggravating symptoms of joint pain.
How to keep your joints healthy in winter with diet?
A healthy and balanced diet is key to overall healthy living. Eat foods that comprise fruits, vegetables, cereals, dairy products, and pulses. Also, make sure to:
- Eat foods rich in Vitamin K, D, and C
- Sources of Vitamin D are fatty fish, egg yolks, milk and cheese
- Sources of vitamin K are green leafy vegetables like broccoli, spinach, cabbage, and kale
- Sources of vitamin C are oranges, lemons, strawberries, and kiwi
- Increase your intake of omega-3 fatty acids, which include avocado, flaxseeds, walnuts, and fish in your diet
Apart from that, you need to stay active, as winter temperatures can discourage movement. However, doctors suggest staying active helps maintain joint flexibility and reduce stiffness. Also,
drink lots of water to keep joints lubricated and prevent dehydration-induced inflammation.
Maintain a food diary to identify which foods may be worsening your joint pain and adjust your diet accordingly.
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