Cold weather brings with it the season of aches and pains. Many people turn to warm and comforting foods to ward off the chills and lift moods – but some of these might not be doing you good and could even be making things worse?
According to Dr Emily Carter, a leading nutritionist, in collaboration with health and wellness specialists at Ski Vertigo some of the most common cold-weather staples could be silently exacerbating joint inflammation. She says there is a list of hidden culprits which could be behind increased joint discomfort during the winter months.
She advises inflammation is at the core of most joint pain issues. She said: “The foods you eat can either fuel inflammation or help reduce it.”
Working closely with Ski Vertigo, a family-focused holiday expert known for supporting active lifestyles, Dr Carter highlights that reducing inflammatory foods and incorporating anti-inflammatory options can make a significant difference. 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.
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 like sausages, bacon, and salami may be rich in flavour, but they are also loaded with advanced glycation end products (AGEs) and preservatives like 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 out processed meats for lean protein sources like skinless chicken, fish, or plant-based proteins.
Refined Carbohydrates
White bread, pastries, and other refined carbs are comfort foods that many turn to during colder months. Unfortunately, these foods have a high glycemic index, leading 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 piled high with whipped cream to festive 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 fried snacks like onion rings, chips, and doughnuts are often tempting during 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
While dairy products like cheese and cream are winter staples for many, they can be problematic 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 yogurt, or plant-based cheeses to see if cutting back improves your joint health.
Tips for Healthier Joints This Winter
- Plan Your Meals: Incorporate anti-inflammatory ingredients into your weekly meals, such as turmeric, ginger, and garlic
- Stay Active: Cold weather 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.