We all know that what we eat can have a massive effect on our body, from weight gain to indigestion, skin problems to IBS but how much do we know about the impact diet has on our joints?
In this article, we look at what diet types affect our joints, why, and more importantly, how our diet contributes to back pain.
Can your diet affect back pain?
Our diets really do have an effect on our bodies. When it comes to joint pain, a diet that consists of large amounts of inflammatory foods can cause us chronic back pain or prevent us from recovering from a joint/back injury.
Food preparation also plays a key part in what nutrition we are absorbing and the quality of those nutrients. We must also remember that diet affects mood, and with an inflamed diet comes lethargy. When we lack energy and enthusiasm, we become less mobile which in turn dramatically worsens the pain.
What foods are bad for my back?
If you suffer from back pain or are at a high risk of back problems due to occupation you should consider avoiding these types of food.
- Dairy products. Casein products often cause inflammation
- Processed foods that are high in chemicals, especially those high in trans fats
- Red meat which contains a substance in it called neu5gc, which promotes inflammation
- Sugary foods due to weight gain and inflammation
- Vegetable oil or food that has very high levels of omega 6 fatty acids
- Refined/processed grains such as cereal or white bread
- Alcohol and caffeine
All of the above foods can cause inflammation which can trigger back pain as well as weight gain. By avoiding them, you should feel a noticeable difference in joint pain, especially pain relating to the spine, and you should feel more mobile.
Food prep can also cause AGEs to form within the food. Advanced Glycation End-products (AGEs) are proteins or lipids that become glycated in the cooking process. This can trigger an inflammatory response.
AGE’s are also a bio-marker implicated in ageing and the development or escalation, of many degenerative diseases such as Alzheimer’s, heart disease and diabetes.
What foods are good for my back?
A total anti-inflammatory diet could, to some, be a hard task to stick to; however, simply adding these elements to your existing diet can help you combat back pain.
- Omega-3-rich coldwater fish such as tuna and salmon
- Meat that is lean such as chicken
- Vegetables such as carrots and sweet potato
- Olive oil rather than vegetable oils
- Deep coloured fruit such as cherries, berries and pomegranate
- Spices such as turmeric and ginger
- Nuts such as almonds and brazil nuts
- Green tea
All of the foods listed above can reduce inflammation in cartilage and promote a more healthy lifestyle.
Cooking meat with acidic ingredients, such as tomato juice, vinegar, and lemon juice, can reduce AGE production by up to 50%.
Conclusion
It is easy to say and much harder to stick by when it comes to diet plans; however, it is really important to consider swapping out some unhealthy meals with food which, overall, will help you maintain a much healthier lifestyle.
Avoiding red meat and increasing your intake of fibre, and anti-inflammatory fats can help us with joint pain and recovery. So, although it may mean a change in diet, you should be feeling and looking brighter and happier after a few weeks.
It is always worth a try!
Our chiropractic specialists provide a range of treatments as well as nutritional guidance. Should you need further help, why not get in touch today.
