Cold winter seasons leave an individual vulnerable to seasonal aches and discomfort. While one can wrap themselves in a hot blanket, food might seem appealing. However, the food might cause more problems than one can anticipate, according to experts.

According to experts, a few common cold-weather usuals could increase joint inflammation, discomfort, and pain. Some of these are:

Processed meats

Sausages, bacon, and salami may be savory, but they also have a high content of AGEs and preservatives such as nitrates. These are additives that could contribute to inflammation and other medical issues due to being formed when protein or fat is combined with sugar during cooking, and sugar is an oxidizer.

Stress and inflammation in the joint areas often causes a great deal of pain, especially to those suffering from arthritis. Hence, processed meat should be limited.

Sugary beverages Let’s face it, winter is the best time for hot beverages. That being said, it would be better if we skipped buying hot chocolate entirely due to the fact that people tend to add whipped cream, marshmallows and even cookies and cakes to it. As a consequence, this drink is not only out to increase your body weight but also make you rather inflamed. Nutritionists advice that incorporating sugar into any diet will slow down your metabolism with time and tire your body out, causing soreness in your joints. Refined carbs A lot of comfort food we tend to eat, especially in winter, is rich in refining carbohydrates, for example cakes, pastries, and white bread. On its own, this blend can do a lot of damage due to it having a high G.I which leads to blood sugar spikes and subsequently inflammation. An increase in blood pressure can be caused by the refined carbs which would not only harm your joints but also lead to obesity. However, oats, quinoa and brown rice contain the exact nutrients needed to ensure the sustained energy is provided without triggering inflammation. Fried Foods What is a winter evening without some crispy and hot fried onion rings, chips, samosas and pakoras? While they taste divine, it is important to keep in mind that these are high in tran’s fats which pose a danger of triggering severe inflammation that in turn increases the risk of contracting numerous chronic diseases such as kidney diabetes and even heart failure.

Opt for cooking methods like baking or air frying, and include healthy fats such as olive oil, avocado and nuts.`

Dairy products.

In India, milk, butter, and cheese tend to be staples for winter meals, but those with joint sensitivity issues can be problematic. The issue experts identify with dairy food products such as milk, is that many individuals are sensitive to the casein found in milk, which causes an inflammatory response and worsens joint pain symptoms.

Your diet plays a major role in keeping your joints healthy during winter, how so?

Be sure to include various types of foods in your daily diet such as fruits and vegetables, cereals, dairy products and pulses. Almost everything will be beneficial for you, however do make a note to pay special attention to the following:

Enrich your diet with Vitamin K, D and C, Foods such as egg yolks, milk, cheese and fatty fish will help you increase your Vitamin D levels. If you are unsure on the best source of Vitamin K for your needs, then Leafy green vegetables such as spinach or broccoli will do the trick! Finally, if you have low Vitamin C levels, try consuming strawberries, lemons, oranges and kiwi.  

Considering adding more avocado, fish, flaxseeds and walnuts to your diet as they contain high levels of omega-3 fatty acids.

But ensure you stay physically active as winter brings along pleasurable yet extremely low temperatures. Low temperatures tend to make exercising highly unbearable but as you make staying active a habit, you will notice that your muscle stiffness will decrease significantly and the flexibility in your muscles will increase. Last but not the least, remember hydrate yourself as much as you can, this will not only prevent dehydration but also help your joints.  

Winter comfort foods are extremely popular and tend to be rich with refined carbs such as white bread and pastries. It is due to these items that our blood sugar spikes as they have high glycemic index, and in return, inflammation occurs.

Refined carbs are capable of gaining extra weight while causing inflammation that affects joints. Grains like oats, quinoa, or brown rice helps to sustain energy and minimizes the chances of inflammation to occur.

Sugary drinks

One of the top ranked drinks that people love to take during winter, are hot chocolates. All aspects are include such as whipped cream, marhsmallows, cookies and cakes. These components can be harmful not only for your weight but even result in inflammation.

According to doctors, having sugar increases joint pain and despite the initial euphoria, it increases fatigue which makes active movements even more difficult.

Deep fried foods

On cold winter evenings, hot onion rings and chips or samosa and pakora only add to the chilly atmosphere. However, these oils are also rich in unhealthy trans fats, resulting in inflammation, which aggravate joint pain and increases the chances of development of chronic conditions, including heart disease and diabetes.

It is preferable to use baking or air frying as these methods are less harmful and can be accompanied with anti inflammatory fat like olive oil, avocado and nuts.

Dairy Products

Dairy products such as milk, butter and cheese are viewed as a winter characteristic but can cause problems for people with joint problems. As per experts, dairy products tend to be a cause for many people’s sensitivity towards casein, which results in joint inflammation as well worsening the pain.

What Joint Health Tip Can Assist You In Diet These Winters?

A good way to begin looking after one’s body is to ensure you are exercising and consuming a balanced diet. This means eating everything from vegetables, fruits, dairy, cereals, and even pulses. Also, remember to:

Include foods containing Vitamin A, D, and C in your meals.

If you are looking for sources of Vitamin D, include things fatty fish, egg yolks, and milk and cheese in your diet.

Vitamin K is highly found in foods such as broccoli, spinach, cabbage, and kale.

Some Vitamin C rich foods include oranges, lemons, strawberries, and kiwi.

Include omega 3 fatty acids in your diet, for instance avocados, flax, walnuts and fish.

In addition, it is equally important to continue to engage and get exercise even in winters, as the low temperatures may make movement difficult. As per doctors, remaining active helps preserve the joints in addition to ensuring they are not feeling stiff. Remember to also consume enough water as dehydration can result in inflammation in the joints.

Keep a record on how some of the foods worsen your joint aches, this will aid you in regulating your meals.