Do your joints hurt constantly? Do you take medications to relieve joint pain? Do you have breakthrough pain even when taking medications? Have you had to alter your daily routine to accommodate that pain? You are NOT alone! Millions of people worldwide suffer from arthritis—the broad term used to describe the conditions that cause joint pain. What if I told you that you could make your life better and experience less pain by avoiding some habits and choices that lead to more pain in your joints?
Processed Foods include sugary foods/drinks, white bread, crackers, chips, cookies, cakes, donuts, pies, processed cheeses, most low-fat yogurts, ice cream, chicken nuggets, fish sticks, frozen meals, hot dogs, canned soups, ramen noodles, and deli meats. All these “foods” have inflammatory chemicals, so they make joint pain worse.
Gluten is the protein found in wheat, and it is one of the most inflammatory foods out there. Remember that there is no pain without inflammation. Gluten consumption can also trigger antibodies against your own thyroid, putting you in danger of Hashimoto’s or chronically low thyroid function. People with low thyroid function experience more stiffness, tenderness, and joint aches and pain. One product I love to combat inflammation is Turmeric!
Nightshades are vegetables that include tomatoes (and tomato sauce and ketchup), regular potatoes (not sweet potatoes), peppers of all colors, spices made from peppers like habaneros, jalapenos, and cayenne; eggplant, and tomatillos. If you think nightshades are giving you problems, stop eating them for two weeks and then add them back into a meal. If your symptoms flare up, that’s a sign that you should avoid them to reduce pain.
Purines are a common chemical compound found on Earth. Uric acid forms when purines are broken down in the digestive system. Eating purines can cause a buildup of uric acid that can crystallize and cause pain in your joints. Foods high in purines include crab, shrimp, lobster, oysters, organ meats, alcohol (especially beer), sardines, anchovies, and sweetened beverages.
Seed Oils are the most common cooking oils found in ultra-processed foods. They cause inflammation and joint pain. First emerging as an alternative to partially hydrogenated oils, they are cooking oils made from the seeds of various plants. Most often, they are used in restaurants and fast-food eateries where canola oil is the choice for deep-frying. Unfortunately, they are also found in “healthy foods” like protein bars, whole grain crackers and breads, protein shakes, salad dressings, mayonnaise and sauces. Seed oils are cleaned, bleached, pressed, deodorized, refined, and sometimes a chemical solvent called hexane is added for oil extraction. This process strips the seeds of their nutrients. Canola oil, corn oil, cottonseed oil, grapeseed oil, soybean oil, sunflower oil, safflower oil, and peanut oil are collectively called “the hateful eight” because they can cause pain and inflammation. Omega 3 oils are anti-inflammatory so I recommend our Omega3 supplement or gummies here:
Dehydration can cause joint pain by reducing the lubrication (synovial fluid) in the joints, leading to increased friction and discomfort. In addition, when the body lacks adequate water, it may struggle to flush out toxins effectively. Those toxins can irritate connective tissues and worsen joint pain. Increase water consumption to relieve joint pain.
Vitamin D deficiency can be a player in joint pain. It’s impossible to get enough natural vitamin D during autumn and winter if you live above the 36th parallel on the globe. You should have your levels checked regularly, and you should supplement if you are low or if you live north of this parallel. (My favorite supplement is here: vitamin D). Symptoms of vitamin D deficiency include joint pain, muscle pain and weakness, bone pain, and fatigue.
Smoking has been proven to cause significant harm throughout the body, including damage to joints. Joint healing is impaired by nicotine products, including smoking and vaping. Nicotine narrows blood vessels and restricts oxygen flow and nutrients to the cartilage in joints.
Carrying extra weight causes mechanical stress on the joints, and there is a much higher incidence of lower extremity joint degeneration in people with obesity. Maintaining a healthy body weight is crucial for relieving the mechanical stress on your joints.
Sedentary Lifestyle is to blame for many of our aches and pains. I know it hurts to move when you have damage to your joints, but movement is life! You must move, or the pain will get worse. Exercise helps improve joint pain by strengthening the muscles surrounding the joints, as well as neighboring ligaments and tendons. By increasing blood flow to the joints, exercise increases oxygen and nutrients that sustain muscles and joints, decreasing pain. If you have an arthritic condition, low impact exercise is best. Walking in a pool, riding a stationary bike, and swimming can bring great relief.
By changing a few of your daily habits, one at a time, you can get back to a healthy and happy life!