How to Ease Arthritis Pain by Reducing Processed Foods
Some types of arthritis pain can be improved through lifestyle changes, including following an anti-inflammatory diet, getting regular moderate physical activity, and managing medications and supplements. Many processed foods are considered pro-inflammatory. That is, they may contribute to your arthritis pain. By eliminating processed foods, and choosing whole foods instead, you may find that you pain decreases.
Other People Are Reading
Things You'll Need
- Access to a supermarket
- A notepad to make shopping lists, and to create a journal to keep track of your symptoms and food
Instructions
-
Ease Arthritis Pain by Reducing Processed Foods
-
1
Assess your cupboards.Start by taking a look around your kitchen. How much of the food you eat comes out of a package, ready-to-eat? Before tossing things, make a list of whole foods that might replace the processed foods you eat now. A little research on whole foods may be necessary.
-
2
Start slow for success.Unless you can get some support from a dietitian or other health professional, it may be wise to start slow. Increasing the fresh fruits and vegetables you eat is a great, easy way to start. Do you know that they optimal number of servings of fruits and vegetables is 5 to 9 servings every day? This strategy of adding good things first can make it easier to reduce the processed food you eat.
-
-
3
Track your success. Keeping a log of your diet, activity, medications and symptoms may help you see what works best. Everyone is different, so you may find that certain foods really bother you, while you tolerate others well. Each part of your lifestyle - diet, activity, meds, etc - will be a factor in how well you feel. It's finding the right balance and adjusting that's the trick - but you're worth it.
-
4
Look for foods that are whole-foods versions of processed foods you like. If you love packaged cookies and eat them regularly, rather than going "cold turkey", try to find a better alternative. More local bakeries are making healthier, less processed baked goods. Or, you might try an organic version.
-
5
Know that you're not alone - find support. There are places on the Internet to find more information and support for your arthritis. Your health professionals may have ideas on connecting with others.
-
1
Tips & Warnings
Just what is processed food? The more that is done to a food between the farm and your plate, the more processed it is. Meals that are ready to pop in the microwave are highly processed. An apple straight from the farm is unprocessed, or whole food. Canned or frozen vegetables are in between - they are processed, but not as highly processed as a TV dinner. The more processed a food is, the more chemicals unrecognizable to the human body it will contain. It's these chemicals that people who ascribe to anti-inflammatory eating say are the culprits in triggering inflammation and making arthritis pain worse.
A dietitian can help you to identify the foods that impact your pain.
Another way to do this is an "elimination diet", a very simple diet that is followed for several weeks, and then slowly liberalized. The advantage of this "cold turkey" approach is that you may quickly feel dramatically better - and if you do, you'll know that you're sensitive to foods you eat. A dietitian can help you with an elimination diet.
Always talk to your doctor prior to making these or other lifestyle changes.
Work with your health professional on a comprehensive arthritis pain management program. They are out there!
Resources
- Photo Credit Carole Gomez - istock photo
