Arthritis, affecting over 70 million adults in the United States, is a condition characterized by joint pain and inflammation. While factors like genetics and gender contribute to its development, lifestyle choices, including diet, play a crucial role in managing symptoms. This article explores the connection between arthritis and diet, specifically focusing on the potential effects of diet soda consumption.
The Link Between Arthritis and Diet
Arthritis and diet are closely linked, with certain foods known to exacerbate inflammation and make managing the condition more challenging. Identifying which foods to avoid is crucial for individuals with arthritis. Keeping a food diary can be a great place to start when it comes to inflammation.
Foods to Limit or Avoid
Several types of food and beverages have been identified as potential triggers for inflammation and arthritis symptoms. These include:
Processed Meats: Processed meats are generally detrimental to health.
Unhealthy Vegetable Oils: Often used in fast food and takeaways, these oils lack beneficial omega-3 fatty acids, which possess anti-inflammatory properties.
Read also: Keto Diet Arthritis Research
Alcohol: While the broader relationship between arthritis and alcohol is still being explored, the impact it can have on gout (a specific type of arthritis) is well understood. Gout is a disease that affects the body’s ability to metabolise and flush out uric acid.
Foods High in AGEs: AGEs (Advanced Glycation End Products) are harmful compounds that form when certain sugars, fats, and proteins react with one another. They can trigger inflammation by binding to specific receptors on immune cells and activating inflammatory pathways. The impact of reducing AGE levels or blocking their harmful effects is an ongoing area of research.
Gluten: While the connection between gluten consumption and celiac disease is well understood, research into the impact of gluten consumption on arthritis is less explored.
Red Meat: Red meat is one of the beverages and foods to avoid when you have arthritis.
High-Fat Dairy: High-fat dairy is one of the beverages and foods to avoid when you have arthritis.
Read also: Carnivore Diet for Arthritis?
Foods High in Omega-6s: Foods high in omega-6s is one of the beverages and foods to avoid when you have arthritis.
Salt: Salt is one of the beverages and foods to avoid when you have arthritis.
Fried Foods: Fried foods is one of the beverages and foods to avoid when you have arthritis.
Canned Foods: Canned foods is one of the beverages and foods to avoid when you have arthritis.
Refined Carbs: Refined carbs is one of the beverages and foods to avoid when you have arthritis.
Read also: RA and Body Weight
Processed Foods: Processed foods is one of the beverages and foods to avoid when you have arthritis.
Gluten-Containing Foods: Gluten-containing foods is one of the beverages and foods to avoid when you have arthritis.
Saturated Fats: Saturated fats are found in cheese, including cheese pizza. Saturated fats trigger inflammation in your fatty tissues.
Trans Fats: Trans fats abound in processed foods - including donuts, fried foods, and margarine - and also trigger inflammation.
MSG: This flavor additive is found in many Asian foods, as well as prepared soups, salad dressings, and fast foods. Not only does MSG affect liver function, it also fires up two separate inflammation pathways.
Dairy: Dairy contains a protein called casein that can exacerbate your RA symptoms.
Oils High in Omega 6 Fatty Acids: You might think that oil from corn, sunflowers, and peanuts would be healthy. But these oils are high in Omega 6 fatty acids. While your body needs some Omega 6, too much leads to inflammation.
Nightshades: Nightshades (known scientifically as Solanaceae) are a group of plants and vegetables that can be problematic for people with arthritis. Some studies suggest that these plants and vegetables can trigger inflammation, but the data isn’t conclusive on this.
The Role of Sugary Drinks
Sugary drinks, including soda, fruit juices, sweet tea, and other sweetened beverages, often contain a large amount of sugar, potentially exacerbating arthritis pain. Cutting back on these drinks can be a helpful strategy.
Sugar-Sweetened Soda and Rheumatoid Arthritis Risk
A study examined the association between sugar-sweetened soda consumption and the risk of developing rheumatoid arthritis (RA) in women. The prospective study followed 79,570 women from the Nurses’ Health Study (NHS; 1980-2008) and 107,330 women from the NHS II (1991-2009).
The results indicated that women who consumed one or more servings of sugar-sweetened soda per day had a 63% increased risk of developing seropositive RA compared to those who consumed little to no sugar-sweetened soda. The association was stronger when limited to women with the onset of RA after age 55, as the association appeared to be stronger.
These findings align with the understanding that sugar-sweetened sodas are the primary source of added sugar in the American diet, which may contribute to the development of type 2 diabetes (T2D) and cardiovascular disease (CVD) by inducing obesity, insulin resistance, and inflammation, all of which are also in the etiologic pathway of RA.
Diet Soda and Rheumatoid Arthritis Risk
The study also investigated the association between diet soda consumption and RA risk. Interestingly, no significant association was found between diet soda consumption and risk of all RA, seropositive RA, and seronegative RA.
However, it's important to note that this was the first study reporting the lack of association between diet soda and RA risk, and further research is needed to confirm these findings.
Important Considerations
Observational Study: It's important to remember that the study was observational, meaning it can't prove cause and effect.
Further Research Needed: Additional and larger cohort studies with extended follow-ups are needed to explore potential biological mechanisms responsible for the results.
Alternative Beverages
Given the potential risks associated with sugary drinks, and the uncertainty surrounding diet soda, choosing healthier beverage options is recommended. Some alternatives include:
Water: Staying hydrated is crucial for overall health and can help keep joints lubricated. The typical recommendation is eight glasses a day.
Unsweetened Tea: Green, black, and white teas are rich in polyphenols, compounds with strong anti-inflammatory effects.
Black Coffee: Coffee contains antioxidant polyphenols that can help fight free radicals in the body.
Milk: Drinking milk, which is a good source of calcium, vitamin D and protein, may help prevent gout and fight the progression of osteoarthritis (OA).
Juice: Orange, tomato, pineapple and carrot juices are all high in the antioxidant, vitamin C, which can neutralize free radicals that lead to inflammation.
Smoothies: Smoothies offer the benefits of whole fruits and vegetables, including fiber, which helps clean out arteries and fight constipation.
Red Wine: Red wine contains resveratrol, which has anti-inflammatory effects. However, moderation is key.
Additional Tips for Managing Arthritis
Maintain a Healthy Weight: Reducing and managing weight can help lower LDL cholesterol levels and reduce stress on the body.
Consult with Healthcare Professionals: Work with a team of board-certified rheumatologists and experts to find the right diet for individual needs, symptoms, and lifestyle.
Monitor Diet and Symptoms: Pay attention to how different foods and beverages affect arthritis symptoms and adjust diet accordingly.
Consider Alternative Diets: Explore options like the paleo diet or Mediterranean diet.
Stay Active: Regular physical activity can help improve joint function and reduce pain.
Consider Non-Operative Options: If unable to control arthritis symptoms on your own, there are excellent non-operative options available to improve your symptoms such as medications, injections (such as viscosupplementation) and physical therapy.
Surgery: For those patients who have not improved after non-operative options have been exhausted, surgery is a great option to reduce pain and improve function.