The suffix "itis" indicates inflammation. If you have bursitis, the small sacs in your joints are inflamed. Having tendinitis means that your tendons and their ligaments, which attach tendons to bones, are inflamed. Both conditions can cause pain, swelling and tenderness and may result from repetitive motion, injuries or chronic illnesses, such as diabetes. In addition to rest and medications, a healthy diet, limited in certain foods, may help reduce your symptoms.
Fatty Meats
Fatty meats contribute rich amounts of saturated fat to your diet. A diet rich in saturated fat increases your risk for obesity, heart disease, certain forms of cancer and increased inflammation. According to Monica Reinagel and Julius Torelli, authors of "The Inflammation-Free Diet Plan," organ meats, such as kidney and liver, are some of the most inflammatory foods due to their high concentration of arachidonic acid -- a substance that fuels inflammation pathways in the body. Other particularly high-fat, inflammatory meats include fried chicken, porterhouse steak, spare ribs, bacon, sausage and luncheon meats, such as pastrami. Try replacing these foods with anti-inflammatory protein sources, such as cold-water fish.
High-Fat Dairy Products
Dairy products provide valuable amounts of calcium, vitamin D and protein. Since most of the fat in high-fat dairy products are saturated, however, they are far more inflammatory than lower-fat varieties, according to Reinagel and Torelli. Common sources of high-fat dairy include milk shakes, whole milk lattes, Alfredo sauce, cheese-topped pizza, high-fat ice cream, cheesecake, fried mozzarella sticks, nachos and high-fat cheeses, such as cheddar and stilton. Try replacing heavy cream in your coffee with skim or low-fat milk and swapping high-fat ice cream out for no-sugar-added frozen yogurt.
Refined Starches
Refined starches, such as white bread, enriched pasta and instant rice, contribute fewer nutrients and less fiber than whole grains. As high-glycemic carbohydrate sources, they have a significant impact on your blood sugar levels. High-glycemic foods may cause or worsen inflammation, according to the Linus Pauling Institute at Oregon State University. High-glycemic foods may also make it more difficult to manage your appetite and weight, increasing your risk for added joint and tendon strain induced by excess pounds. To reduce your glycemic load, try replacing refined foods in your diet with low-glycemic foods, such as whole grains, fruits and vegetables.
Added Sugars
Added sugars, such as cane sugar, corn syrup, honey and dextrose add flavor and calories but few nutritional benefits to foods. Sugary soft drinks, candy and desserts may offset your blood sugar, similarly to white bread and enriched pasta, and worsen inflammation associated with bursitis and tendinitis. The Linus Pauling Institute recommends low-glycemic and fiber-rich foods as inflammation-reducing foods. Try substituting raisins or other dried fruit, which are rich in fiber, for candy and water and unsweetened herbal tea or hydrating fruits, such as watermelon, for sugary soft drinks.
References
- "The Inflammation-Free Diet Plan"; Monica Reinagel, Julius Torelli; 2007
- Linus Pauling Institute: Two Faces of Inflammation
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