Joint problems and bone pain are very common conditions. A report from the Swiss League Against Rheumatism indicates that "rheumatism" is a collective term for 200 different diseases. In Switzerland alone, over 2 million people suffer from rheumatic complaints. Patients often face a long battle with osteoarthritis, arthritis, or chronic back pain. These conditions can worsen due to an improper diet. Here's a guide to foods you should avoid.
Joints and Bones – Nature’s Marvel
The musculoskeletal system is based on the unique interplay of bones, muscles, and joints, which work together through tendons, ligaments, and fasciae. Thanks to this remarkable structure, humans have been able to walk upright and develop tools.
Bones form part of a large, robust skeleton consisting of 200 distinct bones. Generally, bones are categorized into the following types:
- Flat bones (sternum, scapula)
- Long bones (femur, humerus, tibia)
- Short bones (wrist and foot bones)
- Irregular bones (frontal bone, lower jawbone)
Joints provide flexible connections between two or more bones. The human body contains around 140 "true joints" (articular spaces between bones, covered by cartilage) and approximately 72 "false joints" (e.g., intervertebral discs).
What Can You Do When the Musculoskeletal System Causes Problems?
According to the Federal Office of Public Health (FOPH), musculoskeletal disorders are among the most common non-communicable diseases. The reasons for this are varied: overloading, improper posture, genetic predisposition, metabolic diseases (such as gout), or injuries are common causes. Even young people can suffer from bone and joint damage. Ambitious athletes often have to end their careers due to irreparable injuries.
Once damage occurs, sufferers often endure unbearable pain. However, there are many measures you can take to relieve long-term pain. Scientific research is examining the relationship between joint pain and diet. Below, we outline foods that can exacerbate joint pain.
Foods to Avoid
Those suffering from joint or bone pain should steer clear of foods that can cause inflammation.
Certain Fruits and Vegetables
Tomatoes increase uric acid levels, potentially triggering gout flare-ups and joint pain. In general, people with conditions like osteoarthritis should avoid candied nuts and sugary fruit products.
Sugary and Alcoholic Beverages
Soft drinks should only be consumed in moderation. Sugar and alcohol can promote inflammation and are directly linked to severe liver diseases and diabetes.
Animal Products
Eggs and various dairy products can worsen bone discomfort. The arachidonic acid in egg yolks should be replaced with protein alternatives like turkey, nuts, or lentils.
- Red meat and processed meats (pork): Red meat is commonly believed to trigger painful joint spasms. Pork, in particular, contains purines and arachidonic acid, which are harmful to joints.
Foods That May Help with Joint and Bone Pain
Walnuts
Walnuts are a hidden gem for joint and bone pain! Their high content of unsaturated fatty acids can help prevent heart disease and arthritis. However, with 696 kcal per 100g, walnuts are high in calories.
Broccoli
Broccoli may slow the progression of arthritis. A study from the University of East Anglia (UEA) in Norwich found that sulforaphane in broccoli can reduce cartilage destruction. Unlike walnuts, low-calorie broccoli (34 kcal per 100g) is safe to consume freely.
Omega-3 Fatty Acids
Omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have anti-inflammatory properties when metabolized by the body. These healthy fats are found in various fish, cooking oils, and spinach.
IMPORTANT TO KNOW
The terms "osteoporosis" and "calcium" are often mentioned together. However, several studies show no conclusive evidence between calcium intake and bone disease. In 2017, the American Medical Journal highlighted an analysis supporting this thesis. The actual effect of calcium remains a debated topic in the nutrition industry.
Support for Joints and Bones
If you experience joint or bone pain, consulting a doctor should be your first step. In addition to a healthy diet, targeted therapeutic measures can help alleviate symptoms. Experts repeatedly advise against heat treatments, as heat may accelerate the inflammatory process. On the other hand, appropriate exercise can relieve many joint issues. However, avoid overexertion—rushing from zero to a hundred can often result in severe injuries. Individual physiotherapy sessions and light walks can be an excellent starting point.
A healthy diet has a direct impact on the musculoskeletal system. The key is to avoid toxins and inflammation-promoting foods. While it may be challenging initially, your body will thank you.