This article is one of a series covering exercise & fitness — causes, symptoms, and the treatments we use at Back and Body Medical in Midtown Manhattan. For the complete overview, see the full guide:
→ Exercise, Fitness & Injury Prevention in New York City — The Complete Guide
Stiff joints and sore muscles is a common complaint as the aging process goes on. Exercise, stretching, hot/cold packs, and chiropractic care or tools for management of joint pain that are non-pharmaceutical. There is a growing body of research surrounding dietary approaches to reduce inflammation. The research suggests that these approaches are just as important as the above non-pharmaceutical treatments.
We are going to give you a list of food additives which promote inflammation and should be avoided as much as possible.
- Sugar: It can be quite delicious, but is deceiving. It is found in desserts, soda, and fruit juices. Processed sugars trigger the release of inflammatory messengers called Saito kins. Keep a look out for any word ending in -ose, such as glucose, fructose, and sucrose.
- Saturated Fats: These trigger adipose inflammation, which worsens arthritis and leads to heart disease. They are found in pizza, cheese, red meat, dairy products, pasta dishes, and grain-based desserts.
- Trans Fats: Triggering systemic inflammation, they are something that researchers have warned us about since the 90s. Fast food, fried products, processed snacks, frozen breakfast foods, cookies, donuts, crackers, and margarine have trans fats. Avoid foods with partially hydrogenated oil’s.
- Omega-6 Fatty Acids: Omega six fatty acids are found in certain oils, and mayonnaise, and many salad dressings.
- Refined Carbohydrates: Most popularly known as the major contributors to obesity, refined carbs are found in white flour products, breads, rolls, crackers, white rice, white potatoes, and many cereals.
- MSG: Commonly found in foods that utilize soy sauce, it is also added to many fast foods, soups, salad dressings, and deli meats.
- Gluten: A common health problem which causes joint pain and trouble, gluten is found in wheat, barley, and rye. If you have a gluten intolerance or celiac disease, you must completely avoid gluten as it sets off an autoimmune response.
- Aspartame: An artificial sweetener which triggers autoimmune response and results in inflammatory joint pain.
- Alcohol: Heavy alcohol intake damages the liver and can interfere with many important metabolic functions.
If you are looking to remove these additives from your diet, you could try something similar to the Mediterranean diet, which focuses on eating fruits, veggies, nuts, fish, olive oil, and whole grains. It has been shown to reduce inflammation and reduce the risk for many chronic diseases.
Make sure to reach out to your doctor if you have any dietary questions.
Come and see us today to help reduce inflammation in fight joint pain.
Dr Shan Sivendra MD is the founder and medical director of Back and Body Medical in Midtown Manhattan. A board-certified medical doctor, certified acupuncturist, and Director of House Physicians at St. Barnabas Medical Center, Dr Sivendra has been practicing in New York since 1995.
He completed his residency in Internal Medicine at Saint Barnabas Medical Center (affiliated with Mount Sinai School of Medicine) and received the Resident Research Award for three consecutive years.
Dr Sivendra has a background spanning internal medicine, pain management, and conservative spine rehabilitation, and was licensed in both the US and the UK.
At Back and Body Medical, he leads a multidisciplinary team of chiropractors, physical therapists, and acupuncturists dedicated to helping patients recover from pain without surgery or unnecessary medication.