What Can You Do If You Think Youre Lacking In Protein
- If youre eating processed foods and lots of carbs and sugars, start replacing those with whole foods like three or four servings of fresh meat, fish, chicken, dairy, eggs, plus whole grains, fruits, and vegetables. Theres great protein in plant foods as well as in animal products.
- If youre vegan, great protein sources include whole grains, lentils, soy, beans, nuts, seeds, and vegetables.
- If you dont like protein foods or dont want to eat them, consider a protein powder supplement made from soy, egg, rice, peas, or whey.
- If you think you may have low stomach acid, check with your physician or dietitian to get a good supplement.
- If you have too much stress in your life, look into learning to meditate or do yoga, or find whatever activities work best for you to reduce stress.
Lucky for us, protein is available in many forms, raw and cooked. No matter what type of diet you follow, we have a number of ways to add more protein to our diets in a healthy and delicious way!
Are There Any Specific Types Of Protein That Are More Likely To Cause Joint Pain Than Others
A few different types of protein have been linked with causing joint pain. One of the most common is gluten, found in wheat and other grains. Other proteins that have been linked with joint pain include dairy, soy, and corn.
While its not clear exactly how these proteins cause joint pain, its thought that they may trigger inflammation in the body or interact with other substances in the joints to cause pain. If you think that proteins might be causing your joint pain, talk to your doctor about possible dietary changes or other treatments.
What You Should Do
McManus says that in certain cases, chemical-free protein powders may be helpfulbut only with medical supervision. Such cases could include
- difficulty eating or an impaired appetite
- a surgical incision or a pressure wound that is not healing well
- a serious condition requiring additional calories and protein in order for you to get better .
Otherwise, get protein from whole foods: nuts, seeds, low-fat dairy products , legumes , fish, poultry, eggs, and lean meat. Youll find, McManus says, that there are many ways to get protein without turning to a powder.
You May Like: What Protein Powder Is Equivalent To Shakeology
What Good Protein Sources Wont Cause You Any Pain Down The Line
Fish: Salmon, tuna, and mackerel are all great sources of protein that wont cause you any pain. Theyre also full of healthy Omega- fatty acids which can help keep your joints healthy.
Poultry: Chicken and turkey are both excellent sources of protein that wont aggravate your joints. Plus, theyre both low in fat and calories, making them a great choice if youre trying to watch your weight.
Beans: Black beans, kidney beans, lentils, and other legumes are all excellent sources of protein that wont cause any pain. Theyre also high in fiber which can help keep your digestion healthy.
Soy: Tofu, soy milk, and other soy-based products are excellent sources of protein that wont cause any joint pain. Plus, theyre low in fat and calories, making them a healthy choice for people who are trying to lose weight.
If youre looking for a good source of protein that wont cause you any pain down the line, try one of these options. All of them are healthy and delicious, so you can feel good about eating them. Plus, theyll help keep your joints healthy and pain-free.
Relationship Between Protein Intake And Joint Pain
The relationship between protein intake and joint pain is a complex and sometimes misunderstood one. Joint pain itself is confusing because there are so many different causes. Recently, it has been shown that a diet high in protein may worsen joint pain in people with some medical conditions.
If you are experiencing serious medical symptoms, seek emergency treatment immediately.
Also Check: Protein Powder High Cholesterol
Skin And Nail Problems
A protein deficiency can affect the skin as well, as protein enables cell regeneration, produces new cells, and replaces dead ones. If this happens, you will notice your skin feeling dry, flaky and cracked.
What Are The Risks
There are numerous risks to consider when using a protein powder. Among them:
- A protein powder is a dietary supplement. The FDA leaves it up to manufacturers to evaluate the safety and labeling of products. So, theres no way to know if a protein powder contains what manufacturers claim.
- We dont know the long-term effects. There are limited data on the possible side effects of high protein intake from supplements, McManus says.
- It may cause digestive distress. People with dairy allergies or trouble digesting lactose can experience gastrointestinal discomfort if they use a milk-based protein powder, McManus points out.
- It may be high in added sugars and calories. Some protein powders have little added sugar, and others have a lot . Some protein powders wind up turning a glass of milk into a drink with more than 1,200 calories. The risk: weight gain and an unhealthy spike in blood sugar. The American Heart Association recommends a limit of 24 grams of added sugar per day for women and 36 grams for men.
Also Check: Cholesterol In Protein Powder Good Or Bad
Reducing Inflammation And Preventing Damage
A balanced, nutritious diet will give the body the tools it needs to prevent further damage to the joints, which is essential for people with osteoarthritis.
Some foods are known to reduce inflammation in the body, and following an anti-inflammatory diet can improve symptoms. Eating enough antioxidants, including vitamins A, C, and E, may help to prevent further damage to the joints.
Foods That Help Reduce Inflammation
It may seem as if all of your favorite foods are on the do not eat list as it relates to joint and muscle pain. However, there are actually a variety of nutritious and delicious foods that can help reduce inflammation. A Mediterranean diet offers an excellent guideline, including these foods:
- Potatoes, sweet potatoes, turnips and yams
- High-fat fruits such as avocados and olives
- Olive oil and coconut oil and other healthy fats
- Whole grains
- Salmon, sardines, herring, mackerel, anchovies and other fatty fish
- Almonds and other nuts
- Bell peppers and chili peppers
- Dark chocolate
- Legumes such as beans, peas, lentils, pulses, peanuts and chickpeas
- Spices such as turmeric, ginger and cinnamon
- Green tea
Sticking to a diet consisting of these foods will not only help combat inflammation and pain but also help you maintain a healthy weight and reduce risk for many diseases. For more information on foods that can help with inflammation, read 10 Foods That Help Reduce Joint Pain.
When To Seek Treatment For Your Arthritis
Arthritis doesnt have to spell the end of an active life. If you are experiencing worrisome symptoms or persistent pain, the renowned arthritis specialists at Summit Orthopedics can help. We work with you to confirm a diagnosis and develop an appropriate conservative treatment plan. If nonsurgical treatments fail to support your lifestyle goals, fellowship-trained orthopedic surgeons will consult with you and discuss appropriate surgical options. Summit is home to innovative joint replacement options. Our Vadnais Heights Surgery Center is one of only two surgery centers nationally to receive The Joint Commissions Advanced Certification for Total Hip and Total Knee Replacement.
Summit has convenient locations across the Minneapolis-St. Paul metro area, serving Minnesota and western Wisconsin. We have state-of-the-art centers for comprehensive orthopedic care in Eagan, MN, Plymouth, MN, Vadnais Heights, MN, and Woodbury, MN, as well as additional community clinics throughout the metro and southern Minnesota.
Can You Still Enjoy A High
The short answer is yes, you can.
While its true that specific proteins can cause joint pain and inflammation, there are plenty of other healthy protein sources that dont come with those same risks.
If youre looking to add more protein to your diet, focus on lean meats, fish, tofu, legumes, and eggs all of which are packed with nutrients that can benefit your overall health.
And if youre ever concerned about how a particular protein might affect your joints, be sure to speak with a doctor or nutritionist for advice.
Remember: joint pain is not always caused by dietary proteins, so if youre experiencing pain, its always best to consult with a medical professional to determine the root cause.
With that said, making minor changes to your diet like adding in more anti-inflammatory foods can sometimes help reduce joint pain and stiffness.
If youre dealing with joint pain, dont be afraid to experiment with your diet and see what works best for you.
Joint pain is a common problem that can have a variety of causes, from injuries to arthritis.
And while theres no one-size-fits-all solution for joint pain, making intelligent choices about the foods you eat can sometimes help ease symptoms.
If youre dealing with joint pain, talk to your doctor about what dietary changes might be right for you.
Don’t Miss: Protein Shake Cholesterol
Monitoring Diet And Nutrition Is Critical For Managing Physical Pain And Inflammation
While there is no magic bullet for eliminating arthritis or joint pain, luckily, there are some measures one can take to halt its progress and help to ease the discomfort and inflammation that might accompany it. There are certain foods, which should be included, and some which should be avoided when it comes to reducing bodily pain and inflammation.
Plant Proteins For Lower Levels Of Inflammation
Your body, like the water in a pool or a fish pond, has a pH level that must be maintained. For excellent health, a slightly alkaline pH range of 7.30 to 7.45 on the pH scale is ideal. Animal-based proteins, such as whey, are more acidic than plant-based proteins. When your body is excessively acidic, youre more likely to have inflammation. The pH equilibrium of your body is thrown off by common diets that are heavy in acidic foods.
Your body has the ability to maintain a narrow pH range on its own. Our food choices may lead our bodies to work overtime to achieve that balance, which is a cause for concern. When your bodys pH becomes excessively acidic as a result of stress and a poor diet, you may have short-term symptoms like insomnia and headaches, as well as longer-term and recurring difficulties like many of the concerns listed above. Chronic weariness and weakness might be a clue that something is wrong with your body, since it could mean that your body is stealing vital nutrients like calcium from your bones and organs, causing your kidneys to work overtime.
Going a step further, if your body loses the struggle against inflammation, it can lead to a variety of health problems, including:
- Joint pain and weakness
- Fatigue and a lack of energy
- Damage to arteries
You May Like: What Protein Powder Is Equivalent To Shakeology
How Flexcin Can Help
With powerful ingredients like cetyl myristoleate and more traditional anti-inflammation ingredients like glucosamine, MSM, bromelain, and Collagen, Flexcin is an effective supplement that may help with mobility, inflammation, and prevent further joint degeneration. Flexcin Motion Lotion is a topical cream that may be safely used to provide relief for symptoms of arthritis due to joint pain.
At Flexcin we have been making all-natural joint care supplements since the year 2000, and have helped thousands of people find an alternative relief to their joint issues. We provide US-made supplements with powerful ingredients used as alternatives to decreasing swelling and rebuilding damaged tissue. And, we offer it at a no-risk 90-day trial. If you try Flexcin and are unsatisfied with the results after taking it for three months, simply return the empty bottles for a full refund less shipping and handling.
What’s So Bad About Protein
Other than fullness, your body may not give off any immediate signals that youve eaten too much protein. Long-term, however, too much protein, especially from animal sources, can increase inflammation in your body and wreak havoc with your health. So, how much is enough, and how much is too much?
The average recommended daily amount of protein for sedentary women is 46 g and, for sedentary men, 56 g, according to the National Academies of Science, the organization that determines adequate intake for all nutrients. But you may need a little more or a little less, depending on how much you weigh. If you do not do strenuous exercise, and youre not pregnant, the formula for figuring out the exact amount of protein you need for your weight is as follows:
0.8 g protein per kg of body weight
To determine your body weight in kg, divide your weight in pounds by 2.2. Then multiply that result times 0.8. For instance, if you weigh 150 pounds: 150 divided by 2.2 = 68 kg, so: 0.8 g protein x 68 = 54 g protein.
At 150 pounds, your protein allowance for the day is 54 g. Beyond that amount, youre starting to eat a high-protein diet.
Recommended Reading: Protein Treatments For Natural Black Hair
They May Contain Added Sugar Calories Or Even Toxic Chemicals
Adding protein powder to a glass of milk or a smoothie may seem like a simple way to boost your health. After, all, protein is essential for building and maintaining muscle, bone strength, and numerous body functions. And many older adults dont consume enough protein because of a reduced appetite.
But be careful: a scoop of chocolate or vanilla protein powder can harbor health risks. I dont recommend using protein powders except in a few instances, and only with supervision, says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Womens Hospital.
Processed And Purple Meats
Some analysis hyperlinks purple and processed meat to irritation, which can enhance arthritis signs.
For instance, diets heavy in processed and purple meats display excessive ranges of inflammatory markers like interleukin-6 , C-reactive protein , and homocysteine .
The examine in 217 individuals with RA talked about above additionally discovered that purple meat generally worsened RA signs. Moreover, a examine in 25,630 individuals decided that prime purple meat consumption could also be a threat issue for inflammatory arthritis .
Conversely, plant-based diets that exclude purple meat have been proven to enhance arthritis signs .
Also Check: Vega One Nutritional Shake Vs.shakeology
Sore Joints From Too Much Protein
Eating a large amount of protein will not directly cause your joints to become sore. However, regularly consuming protein in excess of your body’s need for the nutrient can contribute to the development of medical problems that result in sore joints. You can decrease your risk of these conditions by staying within the recommended daily allowance of protein specified by the Centers for Disease Control and Prevention for your age and gender, and by choosing low-fat or plant-based protein sources.
Video of the Day
Advanced Glycation End Products
When you grill or fry your food or consume foods that have been cooked at high temperatures, including pasteurized foods, your body produces toxins called AGEs. These toxins can damage proteins in your body, which triggers your immune system to destroy the AGEs with cytokines. Cytokines cause inflammation.
Also Check: What Protein Powder Is Equivalent To Shakeology
What Proteins Are Known To Cause Joint Pains And How Do They Do So
Proteins are essential for the body to function correctly. However, some proteins can cause joint pains. The most common culprits are a family of proteins called cytokines. The immune system produces cytokines in response to injury or infection. They play an essential role in healing but damage tissues and cause pain.
Several different types of cytokines can cause joint pain. The most common is interleukin-17 . A kind of white blood cell produces IL-17 called a T helper cell. When these cells become activated, they release IL-17 into the bloodstream. This protein then binds to receptors on the surface of cells in the joints, causing inflammation and pain.
Other cytokines that can cause joint pain include tumor necrosis factor-alpha and interleukin-beta . These proteins are produced by different types of white blood cells called macrophages and lymphocytes. They attach to receptors on cells in the joints, causing inflammation and pain.
In addition to cytokines, other proteins can also cause joint pain. These include proteoglycans, collagen, and elastin. Proteoglycans are large molecules composed of protein and sugar. They play an essential role in maintaining the health of cartilage. Collagen and elastin are proteins that help to keep cartilage strong and elastic.
When these proteins break down, they can cause joint pain. This is particularly common in people with arthritis, as the disease causes the tissues in the joints to break down.
Prevention Is Better Than Cure
You cannot take diabetes for granted. The blood sugar level must be under control for the well-being of today and tomorrow. Here are a few tips that will help you manage your joint pain.
Stretching exercises are always good for the joints. They prevent joints from decaying and loss of their flexibility.
Resistance training helps to strengthen the muscles around the joints.
Be vibrant and keep moving. Always be active with light physical activities. It can be even household chores. Your mindset matters.
There are so many supportive braces and socks available these days. They will give external support to the affected joint.
According to experts, smoking is a major threat to connecting tissues and joints. Quit smoking for the safety of your joints.
Bodyweight determines joint health. Shedding weight if you are obese will reduce joint-related problems.
The deficiency of different nutrients makes bones and joints weak. Using supplements followed by a doctors prescription will keep the bones and joints healthy.
For the betterment of the functioning of the hip and knee, it is recommended to do light aerobic exercise.
You May Like: G Plan Fat Protein Efficient Diet