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Specialist names top 3 foods that destroy joints: What to avoid

Specialist names top 3 foods that destroy joints: What to avoid What foods destroy joints (photo: Freepik)

Joint health depends on a person's physical activity and the quality of their diet. Some foods can improve their condition, while others can provoke various diseases, including the so-called salt deposition, according to a post by trainer Yurii Popko on Instagram.

What ruins joints

"Gout is a disease most often characterized by acute attacks of arthritis: redness, tenderness, and swelling of the joint. The classic manifestation is the lesion of the big toe. It occurs in 50% of cases," says the expert.

He adds that gout can also manifest itself in the form of tophus, kidney stones, and urate nephropathy. It occurs when the level of uric acid increases.

"Uric acid crystallizes, and the crystals accumulate in the joints, tendons, and surrounding tissues. Uric acid is a substance produced by the breakdown of purines, which are nitrogen-containing compounds found in the body," explains Popko.

The expert notes that if a problem with excessive uric acid has already arisen, it is advisable to eliminate red meat, offal, fatty fish, legumes, tea, coffee, and chocolate from the diet.

"Our goal is prevention, not to get to the point where extreme measures have to be taken. And again, these are measures that remove the symptoms, not the source," says the trainer.

Why uric acid levels rise

"Increased uric acid and joint inflammation are usually a result of insulin resistance, a disorder of carbohydrate metabolism. This is when we have high levels of glucose and insulin in the blood. And the causes of insulin resistance are overeating, lack of physical activity and, as a result, being overweight," he explains.

According to Popko, ignoring the signs of insulin dependence leads to a prediabetic state and then to type 2 diabetes or metabolic syndrome.

"So don't forget about water balance. It should be 30 ml per 1 kg of body weight. But remember that water also comes from soups, vegetables, and fruits. It is better to focus on the feeling of thirst and the color of your urine. The darker it is, the more dehydrated you are. Urine should be almost transparent," says the expert.

Which foods are most harmful to joints

"Alcoholic beverages are products that provoke and support inflammatory processes in the body and disrupt carbohydrate metabolism. Accordingly, the level of uric acid in our body increases. Particular attention should be paid to the abuse of red wine, as it contains both alcohol and glucose," Popko notes.

Alcohol also causes dehydration, which hinders the body's ability to excrete uric acid.

In addition to alcohol, Popko recommends limiting the consumption of foods high in fructose. These include juices, fruit, honey, sugar, and all sweets.

"The third type of food to avoid is refined foods," says the trainer.

This category includes white bread and pastries, pasta, and refined cereals.

"So don't overeat and don't get overweight. Do not abuse alcohol, fructose, or sugary foods. And most importantly, move more, get regular exercise," Popko advises.