Avoiding pro-inflammatory foods may ease pain.Inflammation (swelling) and pain are inextricably linked. If you’re having increased joint pain, take a closer look at your diet. The following foods are considered to be “pro-inflammatory” and should be avoided:
- Red meat
- Saturated fats (lard and meat fat)
- Fried foods
- Trans fats (partially hydrogenated oils found in margarine, chips, cereal and baked items)
- Cooking oils containing exclusively corn, safflower, or soy oil
- Soft drinks (regular and diet!)
- Excessive sugar from processed or natural sources (like fruit juice)
- Refined carbohydrates(white flour, for example)
Foods that contain an over-abundance of arachadonic acid, an Omega 6 fatty acid, also play a primary role in the promotion of inflammation. Americans eat an over-abundance of Omega 6 fatty acids.Anti-inflammatory diets balance Omega 6 and Omega 3 fats, and eliminating all trans-fats and refined carbohydrates. Good sources of Omega 3s:
- Cold water, wild caught fish, the best being Alaskan sockeye salmon.
- Raw nuts and seeds, especially pe-cans, almonds, and flaxseeds.
- Tuna oil supplementsExtra-virgin olive oil (Uncooked, and cold-pressed. Cook with avocado oil or grape seed oil)
Anti-inflammatory effects can be derived from other foods as well:
- Dark, green leafy vegetables (the darker the better)
- Homemade soups made by boiling meat or poultry bones, which are natural sources of glucosamine and chondroitin sulfa