Arthritis and tendinitis refer to types of inflammation. Arthritis causes pain, tenderness and swelling within your joint. Tendinitis occurs when the tendons that connect your muscles to your bones become inflamed, causing pain, tenderness and swelling. A healthy diet designed to eliminate foods that increase inflammation may help reduce your symptoms, especially in combination with rest, medications and therapeutic exercise.
Nightshade Family
The nightshade family often refers to fruits that most people consider vegetables such as eggplant, peppers, and tomatoes. Other members of the nightshade family include potatoes, chili peppers, tobacco, paprika and cayenne. The alkaloids in these foods, herbs and shrubs may increase inflammation in your body, worsening the discomfort associated with arthritis and tendinitis, explains Nicole Kuhl, director of nutrition at LifeSpan Medicine in Santa Monica, California. Cooking decreases the alkaloid content of nightshade foods by 40 to 50 percent, but the alkaloid levels may still increase inflammation, warns Kuhl.
High-Glycemic Index Foods
Refined grains, such as instant mashed potatoes, white rice, white bread and enriched pasta have a high-glycemic index rating because they cause a rapid rise in blood sugar. Victoria J. Drake, a research associate at the Linus Pauling Institute states that high-glycemic foods may cause or increase inflammation within the body. High-glycemic foods may also increase cravings and overeating, making weight control difficult. Excess pounds increase the amount of strain placed on your joints and tendons, worsening arthritis and tendinitis. Added sugars often found in processed foods, desserts, soft drinks and candy also cause rapid changes in blood sugar levels. Replace refined grains and sugary foods with vegetables, whole grains and fruit to help control your weight and reduce your inflammation.
Saturated Fats
Saturated fat increase the amount of inflammation in your body, which increases complications associated with arthritis, tendinitis, heart disease, diabetes and stroke, warns Barbara Mendez, a nutritional consultant and registered pharmacist in New York City. Foods high in saturated fat include full-fat dairy products, fried foods, fatty cuts of meat, butter, poultry with skin and many processed foods. Decrease your saturated fat intake by using canola oil or olive oil in place of vegetable oil or butter, limiting your intake of red meat, boiling steaming or baking food instead of frying, increasing your consumption of fruits and vegetables, and finding leaner sources of protein such as nuts, sees, beans or legumes.
Omega-6 Fatty Acids
Omega-6 fatty acids increase the number of inflammatory chemicals in your body, according to the University of Wisconsin School of Medicine and Public Health. Limit your consumption of omega-6 fatty acids by limiting your intake of cottonseed oil, hydrogenated corn oil, safflower oil, grapeseed oil, peanut oil, sesame oil, soybean oil and sunflower oil. Avoid purchasing foods that have a long shelf life, such as pastries, cookies, crackers, boxed meal preparations and chips, because they may also contain high levels of omega-6 fatty acids. Purchase the majority of your groceries from the perimeter of the supermarket to further decrease your unhealthy fat intake.
References
- Nicole Kuhl, MS, CCN; LifeSpan Medicine; Santa Monica, California
- Linus Pauling Institute Research NewsLetter; What is Inflammation?; Victoria J. Drake, Ph.D.; Spring/Summer 2007
- Barbara M. Mendez RPh, MS; Private Practice; New York, New York
- University of Wisconsin School of Medicine and Public Health: Arthritis and Nutrition
- David Rakel, M.D.; University of Wisconsin School of Medicine and Public Health; Madison, Wisconsin
