Psoriatic Arthritis Misdiagnosis: Diseases PsA Can Be Mistaken For
Diagnosed With Arthritis? Here Are 5 Inflammation-Causing Foods To Avoid
You may have heard of arthritis in several conversations, especially from older adults. But did you know that it is not just one disease, but a term used for several conditions that affect the joints in your body? Two of the most common forms of arthritis include Rheumatoid Arthritis (RA) and Osteoarthritis (OA). RA affected 1.8 crore people in 2019, whereas 52.8 crore people were living with osteoarthritis worldwide, reports the World Health Organization (WHO).
Interestingly, "arthritis" literally means inflammation of the joints, areas in the body where two bones meet, such as your elbow or knee. Inflammation is your body's natural response to harmful foreign pathogens like viruses and bacteria. Common symptoms include pain, redness, heat, and swelling in the affected region. While consulting a doctor is the best way to approach your condition, healthy dietary choices may also make a difference. In this article, we discuss some of the inflammation-triggering foods that you must avoid if you have any type of arthritis.
Also Read: Rheumatoid Arthritis Affects More Than Just Your Joints: Note The Unusual Symptoms Of The Condition
Sugary Foods And BeveragesA high-sugar diet, comprising sweetened foods and beverages, can contribute to chronic inflammation, as suggested in a 2014 study published in the journal Lipids in Health and Disease. Researchers found that people who had a 50-gram dose of fructose experienced an increase in inflammatory markers like C-reactive protein (CRP) just 30 minutes later. The effects remained for more than two hours, as the study further noted.
On the contrary, research has found that those who reduce their sugar intake are at a lower risk of developing inflammatory complications.
The American Heart Association (AHA) recommends men consume no more than 9 teaspoons or 36 grams of added sugar per day, whereas for women, the number is lower, 6 teaspoons or 25 grams per day.
Fatty FoodsAccording to the Arthritis Foundation, certain types of fats may increase a person's risk of inflammation and, therefore, should either be limited or cut off completely. Fats that one should limit include:
Saturated fat: It is a type of dietary fat found in foods like butter, coconut oils, cheese, and red meat. As per the AHA, it is safe to consume 5–6% of calories from saturated fat in your daily diet.
Omega-3 fatty acids: These are healthy fats found in fatty fish like salmon and sardines, nuts and seeds, and plant oils.
Fats that should be avoided include:
Trans fat: Trans fat is said to be the worst type of fat to eat. According to the WHO, more than 2.78 lakh deaths are attributed to the intake of foods rich in trans fat. These can be found in fast foods, other fried products, and other processed snack foods.
Also Read: How To Identify Arthritis In Your Hands: Symptoms To Watch Out For
Refined CarbsFoods like white rice, maida, or white flour, white bread, and packaged crisps are all examples of refined carbs. These have been stripped of all bran, fibre, and nutrients and mostly include sugars and processed grains, a common contributor to inflammation in the body. Moreover, refined carbohydrates have a higher Glycemic Index (GI), which increases the production of advanced glycation end (AGE) products that stimulate inflammation, according to the Arthritis Foundation.
Dairy ProductsDairy products like milk, yoghurt, butter, and cheese are high in several essential nutrients, including protein, calcium, and vitamin D. These also contain probiotics, which are great for your gut health and immune system. However, full-fat milk and dairy products are high in saturated fat, which may not necessarily cause inflammation but can worsen the symptoms. However, there is no solid evidence to support the link, and more research is needed to establish the same.
Alcohol Is A Big No-NoThere are two types of inflammation that alcohol can trigger: acute and chronic inflammation.
While acute inflammation occurs immediately after drinking and does not last for long periods of time, chronic inflammation develops over time, gradually worsening symptoms and increasing the risk of severe diseases like arthritis. Other conditions include Cardiovascular Diseases (CVDs), liver problems, and certain types of cancer.
ConclusionJoint inflammation, or arthritis, is a common health ailment that affects millions of people around the world. Though there is no cure for arthritis, the condition can be effectively managed through medications and proper dietary choices. Inflammation-causing foods, such as fatty, processed items, sugary snacks and beverages, and high-fat dairy products, should be avoided, especially if they cause arthritis flare-ups. However, ensure that you speak with your doctor to discuss any dietary changes and restrictions.
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How Does Diet Affect Inflammation?
In a recent study published in the journal Nutrients, researchers in Italy suggest there is evidence that dietary factors may directly affect the immune system and play a role in chronic systemic inflammation.
OverviewDietary factors influence systemic low-grade chronic inflammation via various mechanisms. Randomized controlled trials have shown that diet has a significant impact on biomarkers of inflammation.
For instance, a high intake of a plant-based diet, such as legumes, vegetables, fruits and whole grains, and dairy products, positively affects inflammation biomarkers. In contrast, the red meat and egg diet indicated a neutral effect. Scientists have recently reviewed the existing evidence to elucidate the mechanisms that connect the association between dietary factors and inflammation.
Review: Anti-Inflammatory Nutrients and Obesity-Associated Metabolic-Inflammation: State of the Art and Future Direction. Image Credit: Tatjana Baibakova / Shutterstock
Nutritional scientists have highlighted the importance of diet in maintaining a healthy life. To date, research is being conducted to understand the role of dietary components in the manifestation of low-grade inflammation. Nutrition is a complex process that involves various factors, such as the immune system, gut microbiota, and the brain's circadian cycles via various pathways, regulating an individual's homeostasis.
Chronic subclinical low-grade inflammation is an important factor associated with many conditions, such as cardiovascular diseases, certain tumors, and neurological disorders. Obesity plays a crucial role in the manifestation of low-grade chronic inflammation.
Low-grade inflammation influences insulin sensitivity leading to metabolic disorders. Furthermore, insulin resistance increases the inflammatory state due to the absence of insulin anti-inflammatory and vasodilatory effects. During a hyper calorific state, excess lipids are deposited in other organs, such as blood vessels, the liver, and skeletal muscles. This triggers pro-inflammatory mediators, systemic level recruitment of M1 macrophages, and monocyte differentiation to macrophage.
Plant-based foods, such as whole grains, fruits, and vegetables, are considered healthy due to their high nutritional values. These foods contain high vitamins, fibers, and phytochemicals, which impact the human immune system by decreasing inflammation.
Different macronutrients affect the inflammatory state differentially. For instance, an isocaloric intake of proteins, glucose, and lipids promotes the induction of intracellular oxidative stress. Fats are considered as highest, and proteins are the lowest inducer of inflammation. Carbohydrates are essential for the development of a healthy immune system.
How do dietary factors mediate inflammation?Previous studies have highlighted that postprandial rise in response to oxidative stress and inflammatory biomarkers affects the physiological process which might occur post-food ingestion. After food consumption, the mitochondrial emission of hydrogen peroxide (H2O2) leads to a decrease in cellular glutathione (GSH) content and an elevation in reactive oxygen species (ROS) generation.
These conditions establish a higher oxidized redox state, activating transcription factors (e.G., NF-kB) to elicit pro-inflammatory genes. Some of the genes that are subsequently upregulated are inducible nitric oxide synthase (iNOS), pro-inflammatory cytokines (e.G., interleukins-ILs, interferon-gamma-INF-gamma, tumor necrosis factor-alpha -TNF-alpha), cyclooxygenase-2 (COX-2) and chemokines (such as MCP-1, IL-18, RANTES, MIP-2, CXCL1, CXCL10).
Dietary patterns may lead to acute or chronic gut microbial modification. Gut microbial dysbiosis, particularly lowering Bacteroides and increasing Firmicutes in the gut microbe population, causes activation of the Toll-like receptor (TLR) signaling pathway and enhancement in permeability to endotoxins, such as lipopolysaccharides (LPS).
Mechanisms of action related to the effects of the inflammatory pathways of saturated fatty acids on intestinal cells. Arrows denote increment/increase or decrement/decrease.
As a result, LPS translocation occurs in the circulatory system through the absorption of dietary factors or compromised enterocyte tight junctions.
LPS translocation activates pro-inflammatory pathways, i.E., NF-kB and mitogen-activated protein kinase (MAPK), which ultimately release inflammatory mediators. The rise in the inflammatory mediators activates hepatocyte expression and produces C-reactive protein (CRP), a marker of subclinical chronic inflammation.
CRP circulation levels are markers for risks associated with cardiovascular disease mortality, neurodegenerative disorders, and certain cancers. Plant foods, such as legumes, soy, and pulses, neutralize CRP levels, while dairy products reduce CRP levels.
It is vital to assess how individual foods impact inflammation. Healthy dietary patterns, including the Mediterranean diet and the Dietary Approaches to Stop Hypertension trial (DASH) diet, cause a decrease in CRP levels compared to unhealthy foods.
Some studies have shown that a vegetarian or even vegan diet reduces CRP levels compared to an omnivorous diet. Compared to a low-carbohydrate diet, a low-fat diet has a stronger impact on CRP levels. These studies have indicated the importance of macronutrient balance in the diet.
Most studies have preferred a plant-based diet over an animal diet to lower inflammation levels based on serum CRP levels. High intake of dietary fiber decreases CRP levels in diabetic individuals. Furthermore, it reduces IL-6 and TNF-alpha levels substantially.
ConclusionsScientists across the world are currently investigating the role of diet in inflammation. For instance, a high-fat diet enhances the CRP level significantly compared to a diet rich in carbohydrates. Most studies have indicated that some dietary factors affect the immune system and mediate chronic systemic inflammation.
Even though obesity-related inflammation is an important factor that determines chronic subclinical inflammation, alteration in the immune system can be achieved through dietary changes, which can significantly reduce the risk of non-communicable diseases. In humans, consuming plant-based foods and dairy products promotes anti-inflammatory effects.
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What To Know About Eczema And Inflammation
Certain things set off inflammation flare-ups in people with eczema. These causes may include diet, smoking, or allergies. Since eczema is an autoimmune disorder, it's usually treated with steroids or other immunosuppressants.
Eczema, also called atopic dermatitis, is a disease of inflammation. In fact, the "-itis" in its name refers to inflammation. When you have eczema, your skin becomes inflamed, red, and itchy.
Inflammation isn't always a bad thing. When it's your immune system's response to an injury or infection, it includes the release of antibodies and proteins, as well as increased blood flow to the damaged area. This response helps the body fight germs and heal from cuts and other injuries.
But with eczema, your immune system overreacts to typically harmless substances in your environment. What results is a state of constant, or chronic inflammation. Over time, the inflammation damages your skin, leaving it red and itchy.
Here are some common triggers of inflammation flare-ups in people with eczema.
Certain foods increase inflammation in the body, including:
Eliminating these foods may help clear your skin. But before you make any drastic dietary changes, speak with a healthcare professional. Your doctor or a dietitian can help guide you through an elimination diet to try to clear your skin without taking away the nutrients your body needs.
After your skin clears, you may be able to add foods back into your diet, one at a time.
Tobacco is linked to a number of serious health problems, including cancer and health disease. Eczema is another health issue affected by tobacco use.
In addition to irritating the skin, cigarette smoke has a harmful effect on the immune system. It produces chronic inflammation in the body. Smokers have higher levels of inflammatory markers like C-reactive protein (CRP) in their blood.
A study in the Journal of the American Academy of Dermatology found that people who either smoke or are exposed to secondhand smoke are more likely to get eczema than those who aren't exposed.
Quitting smoking can take time, though. More than half of smokers say they've tried to quit, and not everyone is successful.
Tools like nicotine replacement products and medications can help you manage the urge to smoke. If you need help creating a cessation plan, talk with your doctor.
Eczema is an allergic disease. This means your immune system reacts to normally harmless substances in your environment by producing inflammation.
Some of the allergens most likely to trigger eczema are:
One way to avoid a skin reaction is to do your best to avoid your triggers. Consider keeping a diary to help you identify which substances make you itch.
Allergy shots might help, too. This form of treatment gives you very small doses of your trigger substance, giving your body a chance to build up a tolerance to the trigger and keep you from reacting.
A solid 7–9 hours of sleep each night is essential for healthy immune function. Sleep helps your immune system learn how to react properly to germs and other threats. That may be why people who don't sleep well tend to get more infections and allergies.
Inflammation rises when the sleep pattern is broken. Disrupted sleep can throw off this cycle and lead to more persistent inflammation.
The constant itching from eczema makes it even harder to sleep, which can throw you into a cycle of not enough sleep, in particular REM sleep, and too much itchiness. Getting your eczema under control with medication, moisturizers, and other treatments can help you sleep more soundly.
Your emotional health and the health of your skin are closely connected. When you're under stress, your body releases hormones like adrenaline and cortisol. In larger-than-normal amounts, cortisol can trigger inflammation in the skin.
Dealing with stress-induced flares can make you even more anxious and upset. Managing stress can help prevent flare-ups.
Here are some ways to help keep stress at bay:
Eczema puts you at higher risk for infections. In part, this is because a problem with your skin barrier lets in more bacteria and other germs. Another reason is that inflammation interferes with your skin's natural immune response against these germs.
To prevent infections:
Treating eczema starts with learning and then avoiding your triggers. Bathing or showering in warm water every day and then using an oil-rich moisturizer afterward will prevent your skin from drying out and getting itchy.
These topical treatments, some available over the counter and others by prescription, bring down inflammation and stop the itch:
For moderate-to-severe eczema, doctors sometimes prescribe immunosuppressants like azathioprine, cyclosporine, or methotrexate. These medications lower the overactive immune response and help to relieve eczema symptoms.
People with mild-to-moderate eczema may be prescribed crisaborole. The steroid-free topical ointment was approved to treat eczema in 2016 by the Food and Drug Administration (FDA).
Biologics are a newer type of injectable medication. These biological products target the immune system response that causes inflammation in eczema.
Dupilumab (Dupixent) is the only biologic FDA-approved to treat eczema. It blocks two key chemicals that contribute to the process of inflammation: interleukin-4 (IL-4) and interleukin-13 (IL-13).
If eczema symptoms are interfering with your daily life, ask your doctor what type of inflammation is causing them, and how to manage them. Keep track of your symptoms and their causes to identify your triggers.
Eczema is often part of a group of conditions that doctors call the "atopic march." People with eczema often have asthma and allergies, too. If you have these conditions, you may also need treatment for them.
Inflammation is a part of eczema that contributes to symptoms like redness and itch. There are many ways to reduce inflammation, including diet adjustments, trigger avoidance, and over-the-counter and prescription medications.
It could take a bit of trial and error to find the eczema treatment that finally relieves the inflammation and itch for you. Be persistent — if the first treatment you try doesn't help, go back to your doctor and discuss other options.
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