Keto joint pain: Breathe Well-Being – Your Guide to Health, Fitness, Nutrition and Well-being

17.07.202329.06.2023 by alexxlab

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Breathe Well-Being – Your Guide to Health, Fitness, Nutrition and Well-being

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Breathe Well-Being – Your Guide to Health, Fitness, Nutrition and Well-being

Best Keto Foods for Arthritis

What is arthritis?

Diet for arthritis

9 Best Foods for Arthritis Pain

1. Oily fish and omega-3 fatty acids

2. Extra virgin olive oil

3. Beef bone broth or collagen protein

4. Garlic

5. Turmeric and ginger

6. Green tea

7. Kale and other leafy greens

8. Blueberries

9. Fermented and probiotic foods (and supplements)

In this article, you will learn how diet can affect arthritis, as well as the 9 best foods to treat arthritis pain.

What is arthritis?

Arthritis is inflammation of the joints. The two most common types of arthritis are osteoarthritis and rheumatoid arthritis.

Osteoarthritis is a degenerative condition, meaning wear and tear on the joints over time.
Rheumatoid arthritis is an autoimmune condition. If you have rheumatoid arthritis, your body attacks your joints, resulting in pain and inflammation.

In general, the most common symptoms in people with arthritis are joint pain, poor mobility, and swelling. Also, some people notice redness of the skin.

Almost 25% of all people will suffer from arthritis during their lifetime. A recent study showed that over a 15-year period, the prevalence of osteoarthritis has doubled, while rheumatoid arthritis has almost halved.

Arthritis Diet

In addition to environment and family history affecting arthritis risk and severity of symptoms, your lifestyle also plays a big role.

At its most basic level, being overweight or obese increases the risk of developing arthritis by 300-400%. So it’s no surprise that a diet (especially a ketogenic diet) and exercise to maintain a healthy body weight is a great way to reduce your risk of developing arthritis.

Prepared foods and desserts can increase inflammation and blood sugar levels, which in turn increase the risk and severity of arthritis symptoms.
Antioxidants and polyphenols in food may reduce arthritis symptoms.
Food sensitivities and allergies can cause autoimmunity or inflammation, which can increase the risk of arthritis and worsen arthritis symptoms.
Probiotic foods can balance your gut microbiome and reduce the severity of arthritis symptoms.

Top 9 Foods for Arthritis Pain

1. Oily Fish and Omega-3 Fatty Acids

Oily Fish and Omega-3 Fatty Acid Supplements May Reduce Joint Pain, Swelling, Stiffness, and Inflammation in People with Arthritis .

Expert opinion

Alena Kovaleva

Former “carbohydrate addict”, happy mom and editor-in-chief of KetoDieto.

Ask an expert

You can eat whole foods (oysters, sardines, mackerel or salmon) and supplements (eg krill oil).

See also:
The best seafood for a keto diet

2. Extra virgin olive oil

The diet of people in the Mediterranean region is associated with lower levels of arthritis and inflammation, and scientists believe that olive oil may be the main reason.

For example, one study found that eating plenty of vegetables cooked with extra virgin olive oil reduced the risk of arthritis in Greeks.

Olive oil can also reduce inflammation and oxidative stress, and help repair and protect bone cells.

Read also:
Keto vs Mediterranean – which diet is better?

Studies have shown that rubbing olive oil directly on arthritis joints reduces pain and stiffness.

Be aware that low-fat olive oil is lower in phenolic compounds and antioxidants, which help reduce inflammation and relieve symptoms of arthritis. In addition, due to the high processing temperature, it may contain inflammatory compounds

This is why you should only cook with olive oil at a low temperature or, even better, drizzle with olive oil after cooking.

3. Beef bone broth or collagen protein

Arthritis results from damage or inflammation of cartilage, and cartilage is made up of collagen.

Collagen is a unique protein that makes up about 27% of your body, with a high concentration of the amino acids glycine and proline.

Expert opinion

Alena Kovaleva

Former “carbohydrate addict”, happy mother and chief editor of KetoDieto.

Ask the Expert

Studies show that a daily intake of 10 g of collagen protein can reduce joint discomfort in people with arthritis.

When you eat collagen, it goes straight to damaged tissue and helps your body repair it.

To replenish collagen in your diet, you can boil beef bone broth or use collagen protein supplements.

4. Garlic

Human and animal studies show that garlic contains many active anti-inflammatory compounds, including organosulfur compounds and thiacremonone.

Regular consumption of garlic can boost your immune system, reduce joint pain and inflammation, and even lower your risk of arthritis.

5. Turmeric and Ginger

Curcumin has anti-inflammatory properties similar to non-steroidal anti-inflammatory drugs (NSAIDs), but with much fewer side effects.

You can cook with fresh turmeric, make a tea with it, add dry turmeric powder to meals, or take standardized curcumin supplements.

As for ginger, it can reduce the expression of inflammatory genes, reduce pain and improve well-being in people with arthritis.

Use ginger essential oil, cook with fresh ginger or ginger powder, brew fresh ginger tea, or try standardized ginger supplements.

6. Green tea

Rich in polyphenols and other antioxidants that may help reduce arthritis pain and inflammation.

A 2018 randomized clinical trial found that in patients taking arthritis medication for knee pain, adding green tea to their diet was much more effective in reducing pain and other symptoms of arthritis.

See also:
Benefits of matcha green tea on the keto diet

7. Kale and other leafy greens

Kale is a superfood that can be added to smoothies, cooked, baked in chips, or enjoyed raw in salads.

Like other cruciferous vegetables, cabbage contains the anti-inflammatory ingredients sulforaphane and diindolylmethane. These compounds have been shown in studies to reduce the symptoms and risk of developing arthritis.

Lack of vitamins C and A can increase the risk of arthritis, but a 100-gram serving of cabbage contains 93 milligrams of vitamin C and a whopping 4812 IU of vitamin A.

If you don’t like the complex and slightly bitter taste of kale, go for spinach. It is rich in vitamins C and A and, according to one study, also reduces the symptoms of arthritis.

8. Blueberries

High in beneficial flavonoid antioxidants known as anthocyanins. They are responsible for the beautiful color of blueberries, and can reduce pain and swelling, reduce inflammatory markers, and possibly even reverse the progression of arthritis.

Read also:
Fruits on Keto-Dita: what is possible and what is possible and what is impossible

9. Enzymes and probiotic products (and supplements)

microbiom, especially your intestinal microbia, plays an important role in health and diseases .

Arthritis is no exception, and researchers have found that people who develop arthritis may have different gut bacteria that contribute to inflammation and increase the risk of disease.

That’s why probiotic foods and supplements are a promising way to treat arthritis, resulting in less pain and poor mobility.

These products work in two ways: first, by increasing the number of “good” bacteria, and second, by increasing the levels of anti-inflammatory chemicals produced in your gut.

Expert opinion

Alena Kovaleva

Former “carbohydrate addict”, happy mom and editor-in-chief of KetoDieto.

Ask the Expert

You can increase your beneficial bacteria by taking probiotic supplements. However, it is tastier and cheaper to eat homemade meals like fermented vegetables, yogurt, and kefir.

Because the probiotic strains in yogurt and kefir convert lactose to lactic acid, these dairy products are low-carb, keto-friendly, and usually even well tolerated by people with lactose intolerance!

See also:
The keto diet and lactose intolerance

How the keto diet affects your body

Remember the South Beach Diet? What about the Atkins diet? Interest in them, perhaps, has dried up, but the ketogenic or keto diet has come to replace it. In fact, it is no different from its predecessors in the sense that it also strictly limits the amount of carbohydrates, stimulating the body to actively burn fat.

The keto diet replaces carbohydrates with fats, which at first glance looks good, but in reality everything is much more complicated. Some people who have tried this diet claim that it was difficult for them to consume the required amount of fat. While the keto diet is definitely effective when it comes to weight loss, it does come with side effects. And that’s exactly what happens to your body.

Basics of the ketogenic diet

Let’s start with a brief description of the essence. The keto diet is based on a process called ketosis, in which the body does not use carbohydrates (its preferred source) as daily fuel, but fats. With a lack of carbohydrates, stored fat takes part in the production of the necessary energy. This state is called ketosis.

Ketosis does lead to weight loss, but the effect is achieved by moving out of the comfort zone into a reserve mode. Burning stored fat is a natural defense mechanism designed to support the body during fasting. However, since modern diets clearly exceed the caloric content expected by evolution, we can now use this process to our advantage.

However, given the unnatural nature of this method of losing weight, there are some side effects. Most of them are temporary, but it is believed that it is impossible to stick to the keto diet permanently due to its many restrictions. Carbohydrates are not only found in bread. You will also have to give up sugary foods, including desserts, juices and sodas, fruits, legumes, potatoes and other root vegetables, as well as pasta and rice. Finally, add alcohol to the list of prohibitions.

Still interested? Then let’s move on to the consequences of the keto diet.

Side Effects of Ketosis

1. Reduced Insulin Levels

In a typical diet high in carbohydrates, insulin levels are higher, since this hormone is involved in the processing of glucose, turning it into fuel for cells. When your body enters a state of ketosis, insulin levels drop sharply due to its uselessness. The bottom line is that with less insulin, fatty acids from adipose tissue are used as fuel.

The ketogenic diet is recommended for people with diabetes because their body is unable to use insulin effectively to utilize glucose.

In some cases, transitioning to ketosis allows diabetics to stop taking medications or cope with the problem of insulin resistance.

2. Reduced appetite throughout the day

The keto diet is high in protein and fat, which are quite nutritious. While carbs serve as fast fuel, proteins and fats take a long time to digest, which helps keep you feeling full longer between meals. What’s more, scientists believe that elevated blood ketone levels suppress the hunger center in our brain. For this reason, appetite decreases, but there are no guarantees that this will happen.

Still, it will not be easy to give up sweets, because we often eat them not because of hunger, but because we want to feel happier.

3. Soreness and discomfort

Remember that burning fat as a daily fuel is not our body’s natural strategy. While adjusting to ketosis, you can suffer from the so-called keto flu, which has symptoms similar to the regular flu: nausea, muscle cramps, joint pain, headaches, and fatigue. It is likely that these symptoms will appear within the first few days of the new diet. If you need a couple of days off from work, try not to let the real reason behind this “flu” that you set up yourself.

The painful condition will pass in a week or so.

4. Bad breath

Anyone who prefers to paint their own nails will recognize the distinct body odor that comes from ketosis. One of the products of the liver will be acetone, the main ingredient in nail polish remover. This smell is felt in the breath of many people sitting on a keto diet.

Not everyone gets this effect, and you might be lucky, but it’s still wise to keep mints or mouthwash on hand.

5. Constipation

Any major change in diet may lead to a temporary upset of the digestive system. Just as long-term vegetarians get sick when they eat meat, people who drastically cut their carbohydrates in favor of protein and fat take some getting used to. What’s more, by cutting out fruits and grains, you get far less fiber, which leads to constipation.

To solve the problem, it is enough to take low-carbohydrate supplements and increase your daily water intake.

6. Fatigue

During the transition to ketosis, you may feel tired, which will last longer than the flu mentioned above. If during this period you constantly feel weak and overworked, reduce your daily activities and sleep longer.

In the end, there is a chance that in the future you will be able to increase the intensity of training, thereby making ketosis even more productive.

7. Weight loss

The keto diet really works. Research shows that people on a ketogenic diet are able to lose 2.2 times more weight than those on a low-fat diet. Everyone is different and results will vary depending on starting weight and physical training, but on average people lose between 1 and 4 kilograms in the first week. After that, a slower, steady decline should be expected – about a kilogram per week. When you reach your target weight, the weight loss will slow down and eventually stop, but you won’t gain it back if you stick to the diet.

If you’re interested in the keto diet, give it a try. Not all of the described symptoms are equally intense, you may well be one of the lucky ones. Most people find the keto diet too restrictive and eventually return to a more balanced diet after reaching their desired weight.

Keep in mind that carbohydrates should be reintroduced gradually because your body had a hard time learning to live without them, and the reverse process can take some time. Some weight gain is also likely, but if you cut out sweets and continue to eat fewer carbs in favor of protein, you’ll be in even better shape than you were before keto.

Keto joint pain: Breathe Well-Being – Your Guide to Health, Fitness, Nutrition and Well-being

Breathe Well-Being – Your Guide to Health, Fitness, Nutrition and Well-being

Breathe Well-Being – Your Guide to Health, Fitness, Nutrition and Well-being

Best Keto Foods for Arthritis

What is arthritis?

Arthritis Diet

Top 9 Foods for Arthritis Pain

1. Oily Fish and Omega-3 Fatty Acids

2. Extra virgin olive oil

3. Beef bone broth or collagen protein

4. Garlic

5. Turmeric and Ginger

6. Green tea

7. Kale and other leafy greens

8. Blueberries

9. Enzymes and probiotic products (and supplements)

How the keto diet affects your body

Basics of the ketogenic diet

Side Effects of Ketosis

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