Wrong knee, elbow, wrist or shoulder … How to eat better to protect his joints? Foods to avoid in case of joint pain, with the advice of Dr. Gilles Mondoloni, osteopathic physician.
Meat: prefer farm chicken
Why? The red meat but also pork and lamb contain saturated fats proinflammatory and therefore should be avoided for healthy joints.
Which meat to choose? Prefer white meats low in saturated fats. “The most interesting meat is farm chicken, ideally organic, ” says Dr. Mondoloni.
Warning: Keep reasonable about the amounts and frequency, “because the meat contains a lot of arachidonic acid, which in the body will turn into prostaglandin, a pro-inflammatory molecule,” warns the doctor.
Cheese: no more than once a day
Why? The cheese is as such an acidifying food. In addition, “the fat contained in the cheese fouls the body by favoring food deposits in the joint capsules, resulting in pain,” warns Dr. Mondoloni.
How to do? “Prefer sheep or goat cheese, less inflammatory and less acidic than cow, and consume only once a day,” the specialist says.
Sunflower margarine: it increases inflammation
Why? “It is important to promote fats that have low omega-6 / omega-3 ratio (ideally less than 5) because omega-6s are pro-inflammatory fatty acids while omega-3s are anti-inflammatory, Reveals Dr. Mondoloni.
How to do? Opt for colza(traditional rapeseed oil) , walnut, linseed oil , camelina and perilla oil: their omega – 6 / omega – 3 ratio is 3 or 4. Think about fatty fish (sardines, mackerel, herring, etc.) Which are good sources of omega-3. “Olive oil, on the other hand, is antioxidant and will therefore be interesting to reduce oxidative stress but it remains poor in omega-3,” says the doctor.
Butter or margarine? “The butter brings vitamins A, C, D and E and trace elements: better quality butter than sunflower margarine increases the inflammation of the body,” advises the specialist.
Beware of cold meats
Why? ” Delicatessen is an accumulation of risks: it contains carcinogenic nitrites, saturated fatty acids, it promotes weight gain and inflammation and therefore causes joint pain, it also contains a lot of salt and very few antioxidants” , Lists Dr. Mondoloni.
How to do? “Avoid cold meats, only eat it for pleasure occasionally”. Among the scope of choice, opt instead for ham, “preferably chicken ham”, advocates the doctor.
Why? The quality of the egg depends on how the hen is fed. “If the chicken is raised in the open air, in an organic farm, it will have a diversified diet (vegetables, seeds, worms …) and will make eggs rich in omega-3 , a good anti inflammatory,” explains Dr. Mondoloni. “Conversely, non-bios that are raised in the battery are fed with corn and sunflower, food of poor quality and not very diversified, their eggs will then be poor in omega-3 and therefore quite inflammatory for us who consume them” .
How much to consume? “Maximum four organic eggs per week,” says the specialist.
Bread: limit your consumption
Why? The gluten is an inflammatory component. “In general, it would be interesting to reduce our consumption of gluten, without removing it.”
How to do? “Decrease overall consumption of bread, pizza or cakes but do not be too strict: creating frustration is often more pejorative for the body than allowing oneself to eat gluten-rich foods from time to time,” warns doctor. “And also know how to make the qualitative difference between the wheat contained in a good organic bread made with artisanal wheat and industrial white bread, less interesting,” said the specialist.
Good to know: For now,
Dairy products: in moderation
Why? The milk , in particular the cow, is an acidifying food and therefore aggressive for the joints.
How to do? “Reduce your consumption of dairy products and favor those of goat or sheep, less acidifying. You can, for example, consume a goat or sheep yogurt a day,” says Dr. Gilles Mondoloni, osteopathic physician attached to the Hôpitaux de(is the public hospital system) Paris in rheumatology . Think about plant calcium sources as well .
Good to know: For dairy products with cow’s milk, prefer organic milk, more qualitative. Indeed, “non-organic milk comes from malnourished cows,
The Orange juice
Why? ” Sodas and fruit juices promote weight gain and increase the glycation index, which is a fixation of sugar on the articular cells. This is called ‘caramelization’ of the cells: cartilage Becomes harder and more rigid, “deplores Dr. Mondoloni.
The ideal drink against joint pain: “Mineral water mineralized” suggests the doctor.
What about coffee and tea? Consuming it is a very good idea! “Tea – especially green tea – and coffee are draining and detoxifying drinks rich in antioxidants, ” recalls the specialist.