Freezing temperatures and cold blasts often bring with them seasonal aches and pains. And as many snuggle up inside with the heating on it can be tempting to tuck in to warm and comforting foods.
However some of these might not be the answer you are looking for. And in fact they could be doing you more harm than good, warns on expert.
Nutritionist Dr Emily Carter, working with health and wellness specialists at Ski Vertigo, says some common cold-weather staples could actually increase joint inflammation and the pain that goes with it. She warns there is a list of common foods which could be behind increased joint discomfort during the winter months.
She says most joint pain is as a result of inflammation adding: “The foods you eat can either fuel inflammation or help reduce it.”
Working closely with active holiday specialists Ski Vertigo, Dr Carter highlights that reducing inflammatory foods and incorporating anti-inflammatory options can make a major difference. And she says foods rich in omega-3 fatty acids, antioxidants, and fibre—like fatty fish, berries, and leafy greens—can help soothe inflammation and improve joint health over time, reports Bristol Live.
Here she sets out the top five offenders for increasing pain. And she suggests changes to help adjust your winter plate for healthier joints.
Processed Meats and Sausages
Processed meats including sausages, bacon, and salami might be full of in flavour, but they are also packed with advanced glycation end products (AGEs) and preservatives such as nitrates. AGEs are compounds that form when proteins or fats combine with sugar during cooking and can trigger oxidative stress and inflammation.
Why it matters: Inflammation is a key driver of joint pain, especially in conditions like arthritis. Reducing processed meat intake can help lower inflammation markers in the body.
What to do: Swap processed meats for lean protein sources like skinless chicken, fish, or plant-based proteins.
Refined Carbs
Comfort foods such as white bread, pastries, and other refined carbs might be a key choice in winter but they have a high glycemic index. This can lead to blood sugar spikes that can trigger systemic inflammation.
Why it matters: Inflammation caused by refined carbs not only affects joints but can also contribute to weight gain, putting additional strain on weight-bearing joints.
What to do: Opt for whole grains like oats, quinoa, or brown rice, which provide sustained energy and are less likely to trigger inflammation.
Sugary Beverages and Desserts
From hot chocolates topped with whipped cream and marshmallows to cookies and cakes, winter can be a sugar overload. Excess sugar consumption has been linked to increased levels of inflammatory markers like cytokines.
Why it matters: Sugary treats can worsen joint pain over time while also contributing to fatigue, making it harder to stay active—a vital part of joint health.
What to do: Limit sugary beverages and desserts, choosing naturally sweetened options like fruit-infused teas or desserts made with honey or maple syrup in moderation.
Fried Foods
Crispy snacks such as onion rings, chips, and doughnuts can be a big temptation in winter. However, these foods are typically high in unhealthy trans fats, which can promote systemic inflammation.
Why it matters: Trans fats are particularly harmful as they not only aggravate joint pain but also increase the risk of chronic diseases like heart disease and diabetes.
What to do: Choose healthier cooking methods like baking or air frying, and incorporate anti-inflammatory fats like those found in olive oil, avocado, and nuts.
Dairy Products
Dairy products including cheese and cream mght be winter staples but they can cause issues for those with joint sensitivity. Some people may have a sensitivity to casein, a protein found in dairy, which can trigger inflammation.
Why it matters: While not everyone is affected, those with existing joint pain or arthritis may find dairy consumption exacerbates their symptoms.
What to do: Experiment with dairy alternatives such as almond milk, coconut yoghurt, or plant-based cheeses to see if cutting back improves your joint health.
Tips for Healthier Joints This Winter
- Plan Your Meals: Include anti-inflammatory ingredients into your weekly meals, such as turmeric, ginger, and garlic
- Stay Active: Cold temperatures may discourage movement, but staying active helps maintain joint flexibility and reduces stiffness
- Hydrate: Drink plenty of water to keep joints lubricated and prevent dehydration-induced inflammation
- Monitor Your Triggers: Keep a food diary to identify which foods may be worsening your joint pain and adjust your diet accordingly.
