Pain in the neck, knees, shoulders sometimes drives you crazy, reminding you that you should no longer postpone your visit to the doctor. Many people supplement the medication prescribed by a specialist with traditional medicine, but the importance of proper nutrition for joint health is often forgotten. What do nutritionists recommend to pay attention to?
Healthy eating is one of the important conditions for joint well-being
General dietary principles for joint diseases
There are no special recommendations for nutrition and therapeutic diets (as, for example, for diseases of the gastrointestinal tract) for diseases of the joints. However, general principles and rules can be formulated. So, it is known that nutrition should be aimed at restoring damaged cartilage tissue, relieving inflammation in the joints, saturating with essential minerals and microelements, and increasing immunity. What is needed for this, what to include in your diet, and what is best to avoid?- Less calories
- Salt - no!
- Cooking properly
The role of water in joint diseases
Minerals that we consume with food dissolve in water. It is in dissolved form that they are absorbed in the body; this does not happen with a lack of water. Therefore, nutritionists recommend learning how to drink water correctly. What does it mean?
- Quench your thirst water... Drink it - not tea, juice or other drinks.
- Be sure to drink a glass of water after sleeping.
- Drinking a glass of water before exercise or strenuous physical activity can help prevent blood clots due to the loss of moisture in the body during sweating.
- Drink water whenever you feel thirsty. This is especially important in the heat, during and after sports training, during intense physical work, etc.
The “right” drinking water must be well-purified.Do not boil it for a long time. You can take a regular tap, let it settle, then freeze and prepare melt water for drinking.
Friends of joints
The main trace element, which is prescribed for all destructive diseases of the musculoskeletal system, is calcium, which is not enough for osteochondrosis and arthritis. But for the health of joints, phosphorus, magnesium, manganese, zinc and selenium are also needed, as well as special substances - chondroprotectors - glucosamine and chondroitin.
Ideally, the body should get everything it needs from food. But in fact, this most often does not happen. Why? And what can you do to provide your joints with a nutritious diet?
About calcium and dairy products
Everyone knows that dairy products are a source of calcium. However, not all so simple. Once in the stomach, casein (milk protein) greatly increases the acidity of gastric juice. And the body responds with the production of alkaline elements, primarily calcium.Therefore, the mineral entering the body with milk is completely leveled by the fact that it is produced for protein processing.This does not apply to children under 7 years of age. They have an enzyme system that copes well with the processing of casein. Butfor adults, both healthy and those with joint diseases, dairy products are useless as a source of calcium.
What prevents the absorption of calcium in the body
Thus, it is not enough to simply ensure the supply of substances necessary for the body - it is important that they are absorbed, only under this condition will there be benefit. And on the way to assimilating, for example, calcium, which is so necessary for the health of the musculoskeletal system, obstacles may arise:- lack of protein foods;
- excessive amount of refractory (animal) fats;
- the use of refined foods.
The last point should be considered in more detail, because it is to refined products that we owe the massive appearance of osteoporosis, arthrosis and arthritis.
Such products are devoid of ballast substances (
shells that contain vitamins, proteins, trace elements, fiber), the benefits of which spoke about 30 years ago. Now it is believed that this is perhaps the most useful thing in food, which is why it is so important to include natural, unrefined foods and dishes from them in your diet:- coarse bread;
- cereal cereals containing coarse shells;
- vegetable oils - only unrefined.
It also helps to correct the situation by eating a large amount of vegetables and fruits, but only fresh: when canning, not only vitamins and minerals are destroyed, but also fiber.
Products that are good for joints
- Phosphorus: where to get it?
- Magnesium: what is useful and where it is contained
- Manganese and products containing it
- Zinc and its sources
- Selenium: why is it needed?
Zhiveli Flex Active is a reliable friend of joints
Probably only a few among us can say with confidence that their diet fully meets the nutritional needs of the joints. Does this mean that others will have to come to terms with the high risk of illness? Of course not! It is possible and necessary to fill the deficit of the elements necessary for the body! For this, a multicomponent complex * has been developed, containing substances useful for joints in an optimal combination.In common foods such as pork, tomatoes, butter, contains inflammatory mediators ... These substances lead to increased painful sensations in the joints. Excluding them from the diet allows you to accelerate the restoration of cartilage, enhance the effect of conservative therapy. The addition of foods that are unusual for most people, such as fresh pomegranate or garlic, can suppress inflammation and reduce the intensity of joint pain.
Compliance with a therapeutic diet reduces the likelihood of exacerbation of inflammatory processes in the joint by 50-60%, and the severity of pain syndrome can be reduced by 2-3 times.
The benefits of diet
Joint pain is the result of two phenomena - inflammation and degeneration of the cartilage plate... These problems can be significantly influenced by following a specific diet.
The beneficial effects of dieting for joint pain include:
Refusing fatty foods, salt and alcohol, a significant reduction in joint pain can be achieved. Edema of soft tissues in the projection of the affected joints will gradually disappear, their active and passive mobility will significantly improve. This phenomenon is due to the high concentration of inflammatory mediators and their precursors in these products.
Additionally, you can influence edema with refusal of table salt... According to the law on the concentration gradient, when the body is saturated with sodium chloride, the liquid begins to accumulate in the soft tissues and the vascular bed. As a result, the load on the heart increases (hypertension develops), kidneys and the lymphatic system (edema appears).
The second mechanism of joint pain is the degeneration of the articular surfaces. This condition develops due to malnutrition. Young people are in a compensated state due to the regenerative abilities of the body. In older patients, there is a lack of intake of calcium, phosphorus and vitamin D. This is due to malnutrition and deterioration of the adsorbing properties of the small intestine.
Useful intestinal microflora
Disruption of the balance of normal microflora in the loops of the small intestine leads to a deterioration in the absorption of substances necessary for the normal functioning of the musculoskeletal system.
Young patients with joint pain need to eat dairy productscontributing to the restoration of bacterial flora. It is much more difficult to achieve recovery in elderly patients, so they have to compensate for this condition by taking increased doses of biologically active substances (vitamins) and minerals.
Vitamins and minerals necessary for older patients include:
- vitamins A, B5, B6, C, D3, E, K2, PP;
- calcium;
- phosphorus;
- chondroitin;
- collagen;
- glucosamine;
- selenium;
- silicon;
- manganese;
- hyaluronic acid.
It is more effective to take medications containing a balanced complex of these substances: Vitrum Osteomag, Calcemin Advance, ArthriVit.
Principles
A dietitian will help you choose the right diet for joint pain. It takes into account the data of laboratory tests, instrumental diagnostics and physical examination. After establishing the cause of joint pain, a dietary diet is developed.
Diet principles for inflammatory etiology of pain:
- decrease in daily calorie intake to 2300 kcal per day;
- meals in portions of 150-200 g 5-7 times a day;
- refusal from foods containing pro-inflammatory agents (pork, alcohol, monosodium glutamate, fast food, smoked meats);
- increase in daily consumption of clean water up to 2 liters;
- reducing salt consumption to 2-3 g per day;
- refusal from alcohol and fatty foods;
- saturation of the diet with plant foods.
Availability degenerative pain requires adherence to such dietary principles:
- fractional meals 5-6 times a day in small portions (divide the daily calorie intake by the specified number of meals);
- daily use of kefir (0-1% fat) or cottage cheese (0-6%);
- rejection of fast carbohydrates (sugar, baked goods);
- saturation of the diet with vitamins, calcium salts and phosphorus of natural or synthetic origin.
What you need to eat so that your joints, bones and muscles do not hurt
The products below contain substances that are beneficial for the joints. They are rich in high-density lipoproteins, omega-3 fatty acids, gelatin, and phytoncides. Their use has a beneficial effect on the health of the musculoskeletal system, and also allows you to relieve the patient from joint pain.
Aspic for joint pain
What not to eat: a list of prohibited foods
Certain foods can stimulate joint pain. This is due to the high concentration of histamine, bradykinin, prostaglandins and interleukins, which regulate inflammation in the body.
These products include:
- sugar;
- salt;
- monosodium glutamate;
- coffee;
- pork;
- smoked meats;
- canned food;
- fast food.
Nutritionists recommend completely eliminating the presented foods from the diet for joint pain. Compliance with such a diet will significantly increase the effectiveness of drug therapy, as well as make progress in prevention.
What vitamins to supplement the diet with if the joints of the arms and legs hurt
Vitamins play an important role in the treatment of joint pain. In the case of their deficiency, the processes of restoration of the cartilaginous plate are disrupted, inflammatory diseases are activated again. Consuming enough vitamins from food is difficult. This requires a full-fledged diet, normal functioning of the digestive tract, and the absence of chronic diseases of the endocrine system.
To compensate for the insufficient intake of these biological substances in the body, doctors recommend taking vitamin supplements.
To speed up the recovery process of joints, as well as get rid of pain in them, it is recommended to take such vitamins:
In addition to vitamins, various microelements and organic substances affect the recovery of joints in pain. The diet should be aimed at increasing the intake of the following elements in the patient's body:
- chondroitin;
- collagen;
- glucosamine;
- manganese;
- sulfur;
- silicon;
- selenium.
The list of the most popular vitamin and mineral complexes includes:
- Vitamin D-3, High Potency from Now Foods;
- 3-in-1 Joint Formula by Irwin Naturals
- Calcium with Vitamin D3 from Nature Made.
Each of the listed drugs contains in one capsule the daily rate of substances necessary for joints. You need to take the medicine once, drinking plenty of water with food.
Diet example for 7 days
Patients are often intimidated by the prospect of dieting. The imposed stereotype mentally refers a person to significant restrictions, a meager and monotonous diet. Professional nutritionists are those specialists who will select a complete and tasty set of dishes.
In order for the food to be better absorbed, it should be well heat treated by boiling, stewing, steaming or baking.
Consider a detailed diet for pain in joints of an inflammatory or degenerative nature for 7 days. Servings should be no more than 200 g, daily energy value - within 2300 kcal, and the amount of water consumed is not less than one and a half liters.
- salad - 150-200 g;
- soup - 350-400 ml;
- porridge - 300-400 g;
- puree - 250-350 g;
- meat - 150-180 g;
- fish - 150-180 g;
- cottage cheese - 150-200 g;
- jelly / jellied meat - 150-200 g
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Results: what postulates of treatment should be followed
- Diet for joint pain is effective in the inflammatory and degenerative nature of the disease.
- To select a complete diet, you must contact a specialist.
- It is necessary to give up fatty meats, alcohol, smoked meats and flavor enhancers (monosodium glutamate, sugar, salt).
- The daily energy value during the diet is reduced to 2300 kcal.
- Meals should be fractional and frequent (portions of 200-250 g, 5-6 times a day).
- It is recommended to supplement the diet with vitamin complexes and food supplements for joints.
- The best effect in the treatment of joint pain is achieved by a combination of pharmacotherapy, diet and exercise therapy.
Certain foods cause inflammation and impair our health. Do you want to know which ones cause joint pain? Then read our article!
We often think that joint pain is related to physical strain or poor posture. It turns out that our diet also affects joint health.
How are arthritis, gout, and fibromyalgia related to the food we eat?
It is not news that many products are sold in markets and supermarkets that contain harmful substances whose names cannot be pronounced and which have an extremely negative effect on our body.
Every day we come across chemical food additives and preservatives that are very dangerous to our health.
Recent studies show that they can cause joint pain and inflammation, especially if you suffer from the following conditions:
- Fibromyalgia
- Gout
- Arthritis
- Arthrosis
- Herniated disc
Avoiding certain foods can significantly reduce the most common unpleasant symptoms (stiffness, swelling and pain) and help improve your physical condition so that you can open the jar again or climb stairs.
Giving up all of these foods is difficult because we include them in our diet every day. But it's worth it! You will notice an improvement very quickly.
What foods are best to avoid for joint pain?
Look out for the following foods that cause joint problems.
Plants of the Solanaceae family. All these vegetables are highly discouraged to eat for joint problems. The nightshades include:
- Potatoes
- Tomatoes
- Eggplant
- Bell pepper
- Sweet potato
- Paprika
Please note that meals prepared with these products may contain the alkaloid solanine, which causes calcium to build up in tissues. Give up these vegetables for one month and you will immediately notice a positive result.
Purine products
Their compounds are converted to uric acid and accumulate in the body, especially in tissues and joints. This is painful and can lead to gout. If you are suffering from pain and inflammation, try not to eat foods from this list:
- Liver
- Kidney
- Brain
- Sauces
- Broths
- Veal or beef
- Bacon
- Turkey
- Herring
- Mackerel
- Mussels
- Cod
- Anchovies
- Trout
- Sardines
- Mushrooms
- Green pea
- Spinach
- Asparagus
Nuts and oils
Try to cook food without adding fat, except for olive oil. It is also recommended to use flaxseed oil - it is beneficial and contains omega-3 fatty acids, which reduce inflammation in the joints.
Nuts also contain oils, which, while very beneficial to health, can increase muscle and joint inflammation. You can eat them, but not more than once a week and in small amounts.
Dairy
People who suffer from arthritis or joint pain experience more severe symptoms when they eat dairy products and notice improvements when they quit them.
It is best to refrain from eating the following foods:
- Milk
- Yogurt
- Butter
- Margarine
- Cream
- Ice cream
The fact is that milk contains casein protein.
If you want to make up for the lack of calcium and protein in the body, try replacing milk with the following products:
- Spinach
- Chard
- Almond
- Lentils
- Quinoa
Flour
Refined wheat and rye flours contain gluten. In addition, it is not recommended for celiac disease, as it causes inflammation of the gastrointestinal tract. Also, white flour provokes inflammation of the joints and worsens the condition of arthritis. Use whole grain instead of white flour.
Eggs
They are still a controversial product, although they are used in hundreds of recipes - from baked goods to salads. Eggs are high in protein, but they are not recommended if you are suffering from pain and inflammation from arthritis. The fact is that the yolk contains the so-called arachidonic acid, which increases inflammation when it enters the body. If you stop eating eggs, you can replace that inflammation has decreased and joint pain goes away. It is best to get protein from plant-based foods (legumes and grains).
Citrus fruit
Some people who suffer from gout or arthritis notice improvements after cutting off citrus fruits, whether raw or cooked. Citrus fruits include:
- Oranges
- Lemons
- Pomelo or grapefruit
- Tangerines
To replenish your vitamin C deficiency and strengthen your immune system, it is important to take 75 to 90 mg of vitamin C every day (regardless of whether you are a woman or a man).
Look for other vegetables and fruits rich in vitamin C:
- Broccoli
- Papaya
- Guava
- Strawberry
Tea and coffee
Caffeine and, to a lesser extent, tannin increase inflammation in people with arthritis. Also, if you drink a lot of tea, your body's vitamin and mineral content decreases. The same goes for chocolate. It is not recommended to drink tea or coffee immediately after lunch and dinner. You should not replace them with carbonated drinks. Coca-Cola has a similar negative effect and also causes other health problems.
How to replace these products?
After reading this article, you probably think that you cannot eat anything at all, but this is not so. Look out for the following foods:
- Red fruits
- Whole Grain Products
- Green tea
- Leek
- Zucchini
- Salad
- Carrot
- Apples
- Medicinal herbs
- Natural juices
- Brown sugar
- Stevia
- Bananas
- Grapes
- Oatmeal
P.S. And remember, just by changing your consciousness - together we are changing the world! © econet
Diseases of the joints are quite diverse in their origin and clinical picture. But the outcome of almost all of them is a complete dysfunction of the joint. To prevent this from happening, it is necessary to carry out complex treatment. One of its stages is nutritional therapy. What to eat for joint pain, the article will tell.
Nutrition principles
The benefits of nutritional therapy for joint pain have long been known. All experienced rheumatologists and orthopedists recommend starting treatment with a diet. In milder forms of joint diseases, normalization of nutrition is enough to forget about pain for a long time. Diet for joint pain has the following goals:
- Decrease in excess body weight;
- Providing the body with the necessary nutrients;
- Reducing the severity of the inflammatory process;
- Maintaining immunity;
- The intake of substances into the body necessary for the normal functioning of the joints;
- Stimulation of the production of joint fluid.
For each joint pathology, its own therapeutic diet is prescribed. But there are general nutritional principles that must be followed:
- Compliance with the required calorie content. It is calculated based on the age of the person and the type of his activity. If you are overweight, you need to reduce the calorie content of the diet by a third;
- Reducing the amount of table salt. Sodium chloride contributes to fluid retention in the body. This causes the development of edema, stimulates the inflammatory process;
- Fractional nutrition. Food should be taken 5-6 times a day. The portions should be small - 100-200 grams;
- Drinking enough clean drinking water. It is necessary for the production of joint fluid;
- Cooking method. The best option for processing food for joint diseases is cooking, steaming, stewing;
- Reduce your fat intake. To do this, you should give up fried foods, fast food.
If knees and hip joints hurt, it is necessary to remove from the diet all foods that contribute to weight gain, provoke the development of the inflammatory process.
On a note!
You need to give up not only harmful products, but also from alcohol and smoking.
Prohibited and permitted products
What to eat with pain in joints, and what to refuse - consider what is harmful and what is healthy food.
Table. Do's and don'ts for joint pain.
Let us consider in more detail the features of the use of certain foods for joint pain.
Meat must be included in the human diet. But in case of joint pain, the frequency of its use should be reduced to 3 times a week. Low-fat boiled or stewed meats are recommended.
Juices are very useful for joint pain - it is a concentrate of vitamins and minerals. The juice is best consumed freshly:
- Lingonberry;
- Birch;
- Grapefruit;
- Citric;
- Watermelon;
- Cucumber;
- Carrot.
Fruits, fruits and vegetables must be thoroughly washed and peeled before juicing.
The use of juices should be limited in the presence of diseases of the gastrointestinal tract.
What berries are useful for diseases of the joints - berries containing a large amount of vitamin C help to improve the condition of bones and cartilage. These include gooseberries, black and red currants, chokeberries, cranberries, lingonberries. Berries are eaten fresh or canned, jelly, compotes, fruit drinks are prepared from them. Cherry is useful for joint pain - it reduces the amount of phosphates.
Menu for the week
The diet for diseases of the joints of the legs should be varied and complete.
Table. Sample menu for a week.
| Day of week | Dishes |
| Monday | Muesli with apple and honey Chicken soup, vegetables, fish cutlet Fruit salad Pasta with egg |
| Tuesday | Cottage cheese casserole Apple and carrot salad Lentil soup, potatoes with cutlet Rice with vegetables |
| Wednesday | Cabbage casserole Vegetable salad Buckwheat soup, stewed vegetables with cutlet Dried fruits Vegetables with boiled fish |
| Thursday | Cabbage salad Vermicelli soup, steamed fish Cottage cheese with nuts Milk porridge |
| Friday | Oatmeal Fruit jelly Chicken soup, beef with vegetables Carrot cutlets |
| Saturday | Buckwheat Pea soup, rice with chicken thigh Cottage cheese with sour cream Oatmeal with berries |
| Sunday | Turkey pasta Vegetable soup, jellied meat Dried fruits |
The menu for every day involves the use of herbal teas, fruit drinks, compotes, jelly as drinks. Drink a glass of clean water between meals. It should be drunk slowly, in small sips. It is useful to drink a glass of water in the morning on an empty stomach. If you feel hungry in the evening, you can also relieve it with a glass of warm water.
Features:
There are several joint diseases in which the food products consumed directly affect the pathological process - they increase or decrease pain, inflammation.
The gout diet involves avoiding their diet of foods that cause the accumulation of uric acid salts. These are the purine bases:
- Strong meat or fish broths;
- Mushrooms;
- Chocolate;
- Tea and coffee.
In rheumatoid arthritis, autoimmune intestinal damage often develops. People with such a disease are prohibited from eating chicken egg white, cereals (wheat, soy). The amino acids formed during the breakdown of these proteins provoke intoxication. Celery, bananas, ginger are useful for arthritis.
With arthrosis, increased calcium intake is necessary, which helps to strengthen the joints. Calcium is found in cottage cheese, cheese, natural yoghurts. Hip pain is often the result of osteoporosis. With such a disease, it is also necessary to increase the calcium content in the diet. It is necessary to eat beef kidneys, liver, nuts at least three times a week. A dairy-plant diet is useful.
In order for therapeutic nutrition for joint diseases to be as effective as possible, you should adhere to some recommendations:
- Correctly distribute the daily calorie content of food - the largest number of calories should be for lunch, the least for dinner;
- The last meal is no later than three hours before bedtime;
- With arthritis and arthrosis, it is necessary to arrange a fasting day once a week - kefir, apple, cottage cheese;
- The diet involves the daily use of soup;
- Diet drinks can be represented by various herbal decoctions that can help reduce pain.
The most important substances that can help relieve joint pain are:
- Collagen is a specific protein of cartilage tissue found in any dishes with gelatin;
- Sulfur - a trace element that promotes the production of its own collagen, is found in beef, seafood, cereals;
- Selenium - a trace element that increases bone strength, found in nuts, garlic, cereals;
- Omega-3 fatty acids - protect cartilage tissue from destruction, found in sea fish.
The diet should take into account the daily intake of these substances.
A properly formulated diet is the key to the success of the treatment of diseases of the knee joints. A dietitian will help you choose the right diet, determine which foods you should not eat, and what is useful for joint pain. Food for joint pain should be not only healthy, but also tasty. Therefore, you need to approach its preparation with imagination.
Joints, cartilage and ligaments are complex anatomical formations that are responsible for the implementation of motor actions.
Unfortunately, various diseases disrupt the work of these structures and lead to a pronounced limitation of life activity, labor and social maladjustment.
1. Sugar and refined carbohydrates
Increased consumption of sweets, cakes, pastries, semi-finished products, as well as white flour baked goods contributes to the development of autoimmune diseases of the musculoskeletal system, the most common of which is rheumatoid arthritis.
One large study found that sugar consumption is directly linked to the development of seropositive rheumatoid arthritis. At the same time, the independence of this effect from the lifestyle and the influence of external risk factors has been proven.
In order to prevent arthritis, as well as to alleviate the symptoms of inflammatory joint damage, it is recommended to limit foods high in sugar as much as possible.
2. Dairy products
containing a large set of useful macro- and microelements, as well as essential amino acids.
However, in recent years, more and more scientific studies reveal a direct relationship between the amount of dairy products consumed and the incidence of rheumatoid arthritis. As an example, we can cite vegetarians, in whom joint pathologies are 1.5 times less common than the average in the population.
Chinese scientists associate the development of rheumatoid arthritis with the presence of a latent allergy to milk and egg proteins.
Recent research indicates a direct link between dairy consumption and joint disease. If you have arthritis, it's best to get your protein from alternative foods. Vegetables (spinach), legumes, lentils are ideal.
3. Alcohol
It has long been known about, the brain, the cardiovascular system.
However, the abuse of alcoholic beverages can lead to a large number of problems with the musculoskeletal system. Ethanol has a direct cytotoxic effect on chondrocytes, destroying them, and also disrupts the adequate release of inflammatory mediators.
Experiments on mice demonstrate that individuals who were given ethanol show damage to the articular cartilage area and the growth of osteophytes (osteoarthritis develops).
Beer is especially harmful, as well as various beer drinks. The amount of their consumption, according to scientists, is closely related to the frequency of manifestation and the severity of the course of gout.
It is recommended to reduce alcohol consumption to standard values \u200b\u200b(15 ml of pure ethanol per day for women, 30 ml for men) in order to maintain the integrity of the musculoskeletal system for many years.
4. Salt and preservatives
Large doses of salt, preservatives, colorings and flavor enhancers are added to modern food products, which are necessary to give an aesthetic appearance and extend shelf life.
Unfortunately, such a set of elements negatively affects the functioning of not only the joints, but the whole organism as a whole (the frequency of allergic and autoimmune pathologies, malignant cell transformations increases).
An experiment on mice, conducted by scientists from Korea, showed that salt intake can not only initiate the development of arthritis, but also cause a severe course of pathology. The action of sodium chloride is associated with the inhibition of type 17 T-helpers.
Persons suffering from arthritis, as well as having a hereditary predisposition to it, are advised to limit table salt as much as possible in their diet. You should also carefully study the labels of goods before purchasing.
5. Corn oil
Many modern baked goods contain corn and other oils that are high in omega-6 fatty acids. These fats cause the development of inflammatory changes in the joint tissues, initiate an active inflammatory process.
Omega-6 fatty acids should be replaced with omega-3s. According to research, omega-3 fatty acids reduce the effect of cytokines, improve symptoms in the course of arthritis.
It is preferable to use oils obtained from flax seeds, pumpkin seeds, olives. They contain colossal amounts of omega-3 fatty acids.
In order to prevent the development of arthritis, it is necessary to replace omega-6 fatty acids in the diet with more beneficial omega-3 fats.
6. Meat
Of course, meat is essential for the body to replenish nutrient stores and obtain energy.
However, according to the scientific community, increased consumption of meat products contributes to the development of gout, a severe joint disease caused by impaired exchange of purine bases.
Excessive intake of meat products into the body is one of the leading causes of gout.
The daily protein intake for the human body is 1.5-2.5 g / kg of body weight per day. When you consume an increased amount of protein, the likelihood of developing gout increases by 21%.
You should adhere to the established rate of protein intake to prevent the development of gout.
7. Fruit juices
One large meta-analysis found that women who consumed 2 cans of soda or 360 ml of orange juice daily had a high risk of developing gout (2 times more than the average population).
Using about 180 ml of fruit juice per day increases the incidence of gout by 71%.
The reason is the high content of fructose in ripe fruits (the leaders are apples and oranges). Fructose contributes to metabolic disorders and clinical manifestation of gout.
In addition, with excessive consumption of juices, the development of:
- hypertension;
- atherosclerosis;
- fatty hepatosis.
8. Fried foods
Products prepared as a result of prolonged heat treatment or frying in oil have a lot of negative properties: they contribute to the development of obesity, atherosclerosis, and increase the risk of fatal cardiovascular complications.
The musculoskeletal system also did not stand aside.
Taiwanese scientists have noted that people who abuse fried foods are more likely to suffer from rheumatoid arthritis and gout.
Reduce your consumption of fried and processed foods (convenience foods). It is important to include more whole vegetables and fruits in your diet.
To maintain the anatomical and functional integrity of the articular apparatus, as well as to prevent various diseases, it is recommended to follow the following diet rules:
- Drink adequate amount of water. WHO recommends drinking about 1.5-2 liters of clean water per day. Exceeding the standard is fraught with the development of edema (especially in persons with cardiovascular pathologies) and compression of the joint tissues with subsequent deformation. But low water consumption is fraught with disruption of trophism and synthesis of intra-articular fluid, which will lead to excessive mechanical friction of the articular surfaces.
- Don't overeat. Overeating provokes obesity, which contributes to unnecessary stress on the musculoskeletal system.
- Avoid foods with a lot of chemical additives. Preservatives, dyes and flavor enhancers increase appetite, cause allergic and autoimmune abnormalities, and increase the risk of oncology.
- Fry less. Prolonged thermal exposure, especially frying in oil, reduces the amount of beneficial trace elements and vitamins in food.
- Eat more fresh vegetables and fruits. Fresh herbs (lettuce, spinach), as well as fruits and vegetables (in reasonable quantities) help to fill the deficiency of all vital elements necessary for the correct functioning of the joints.
Conclusion
Thus, proper nutrition and the elimination of harmful foods can prevent many abnormalities from the joints, as well as preserve the anatomical integrity of the cartilaginous articular surfaces for many years.
