Does Sugar Affect Arthritis?

Thanksgiving is right around the corner, meaning our tables (and bellies) will soon be full of turkey, stuffing, potatoes, casseroles, and pies. And after the wonderful meal, a nice nap sounds good. Well, there’s a reason for that: the nutrients in certain foods affect our bodies differently.

The saying goes, “You are what you eat,” but it should be more like, “You feel like what you eat.”

Nutrition can directly affect a person’s mood, energy levels, and — especially — their pain. Studies have shown that poor dietary intake can cause weight gain, negatively impact mental health, increase the risk of multiple illnesses as well as the impact and severity of chronic pain.

How Does Inflammation Cause Pain?

One of the most common contributors to chronic pain is inflammation. While inflammation is a normal reaction to our body trying to fight injury or infection, pain can result if it lasts too long. The pressure that is then put on the nerves in the area sends pain signals to the brain, causing you to feel discomfort.

What Food Helps With Chronic Pain?

Foods rich in anti-inflammatory compounds are essential for the holistic management of chronic pain. Leafy greens, berries, and other fruits and vegetables are packed with antioxidants that help combat inflammation. Omega-3 fatty acids, found in fatty fish like salmon and walnuts, can also help reduce pain and stiffness.

Incorporating a variety of whole, nutrient-dense foods into your diet can support your body’s natural ability to ease pain and inflammation. Foods like:

• Whole grains like whole grain bread or pasta, rye bread, oats, brown rice, barley, bulgur and quinoa
• Beans, nuts, seeds and pods including black, white or kidney beans, chickpeas, walnuts, almonds, sunflower seeds, peas and soybeans
• Vegetables like spinach, leafy greens, cabbage, onions, garlic, broccoli, radishes, cucumbers and green beans
• Fresh fruits like berries, pomegranates, cherries, strawberries and citrus
• Fish like wild salmon, sardines, herring, anchovies and mackerel
• Fowl like chicken, turkey, Cornish hens, pheasant and quail
• Olive oil as a healthier alternative to use in place of butter or other cooking oils
• Herbs and spices like garlic, ginger, cinnamon, turmeric, rosemary, cayenne and black pepper

What Food To Avoid With Chronic Pain?

Certain foods can contribute to inflammation, potentially worsening chronic pain. Processed foods, sugary snacks and beverages — as well as refined carbohydrates like white bread and pasta — can trigger inflammatory responses in the body.

To minimize pain, consider limiting:

• Sugary foods and drinks like cookies, cakes, pies, soda, fruit juice, energy drinks, sweetened tea or coffee
• Red meat like teaks, ribs, ground beef and burgers
• Nightshade vegetables like potatoes, tomatoes and eggplant
• Unhealthy oils and fats like shortening, margarine, lard and oils such as soybean, safflower, sunflower and corn oil
• High-fructose corn syrup like what’s found in candy, sweetened yogurt, salad dressing, canned fruit and carbonated drinks
• Processed foods like white bread, white or instant rice, packaged stuffing
• Alcohol

Does Sugar Affect Arthritis?

Sometimes, concerns about nutrition and chronic pain are more general, and some are more specific — like wondering whether sugar leads to an increase in arthritic inflammation.

Some research suggests that excessive sugar intake can affect and exacerbate arthritis symptoms. High levels of sugar in the diet can trigger the release of cytokines—proteins that play a role in the body’s inflammatory response. Reducing added sugars in your diet may help lower inflammation and improve joint health, making it a smart choice for those managing arthritis.

A Balanced Approach to Nutrition

So, this holiday season, try to fill your plate with some of the anti-inflammatory foods from the list above to see if it helps relieve ease pain. Don’t worry – there is also there’s always room for that slice of pie, too.

At the end of the day, eating a well-balanced and nutrient-filled diet can only help your overall well-being. While these are only general recommendations, if you struggle with chronic pain, we encourage you to reach out to a pain specialist before starting any specific diet so they can help you address your individual situation.

If you are ready to meet with one of our chronic pain experts, call us at 844-562-0518 or request an appointment online today.

Happy Holidays!