Sugar, a staple of so many daily diets, can damage your health in many ways. Beyond the usual warnings of cavities and weight gain, doctors are now sounding the alarm on sugar’s role in keeping your body in a constant state of low-grade inflammation, and, alarmingly, increasing your sensitivity to pain.
Inflammation itself isn’t the villain, says Dr Shovana Veshnavi, Principal Consultant, Internal Medicine, Max Super Speciality Hospital, Noida. “It’s how your body fights back against injury or infection. But when sugar intake is high and persistent, that inflammatory response becomes exaggerated and chronic,” she tells Moneycontrol.
When you consume sugar in large amounts, it leads to spikes in blood glucose. This triggers the production of substances known as advanced glycation end products (AGEs). “These molecules damage tissues and proteins, which in turn sets off an inflammatory cascade,” says Dr Veshnavi. Additionally, consistently high sugar levels stimulate insulin, which, over time, can lead to insulin resistance, further stoking the inflammatory fire.
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“Many people don’t realise that their daily sugary drinks or biscuits could be feeding a constant low-level inflammation that never fully goes away,” Dr Veshnavi warns. The connection between inflammation and pain is more than just clinical jargon. “It’s deeply felt by those living with chronic conditions. Inflammatory molecules like cytokines and prostaglandins increase the sensitivity of nerve endings. The more sensitive those nerves, the more pain you perceive,” she says.
Conditions like fibromyalgia, osteoarthritis, or even recurring headaches often flare after a high-sugar meal. “It’s not just coincidence — sugar intensifies the pain loop,” Dr Veshnavi adds. And it doesn't end there. Excess sugar may also disrupt the body’s natural painkillers — chemicals that normally help dampen discomfort — leading to more frequent and intense sensations of pain.
Also read | Osteoarthritis causes: 10 reasons why your joints are paining
Here’s what sweet food does to specific conditions:
1. Arthritis sufferers may notice stiffer joints and increased discomfort after consuming sugary or processed foods, as these can amplify inflammatory responses that wear away cartilage.
2. Those with diabetes are at an increased risk for neuropathy — nerve pain that feels like burning or tingling — caused by long-term sugar toxicity damaging nerves.
3. Migraine-prone people may experience more attacks triggered by blood sugar spikes and crashes, which ignite inflammatory pathways in the brain.
Reducing added sugars found in processed foods, fizzy drinks and refined carbs has shown real, measurable results in pain reduction. “Many patients report noticeable relief within a few weeks. Less joint stiffness, fewer migraines, and even reduced reliance on pain medications,” says Dr Veshnavi. She adds that swapping in whole grains, lean proteins, healthy fats and plenty of vegetables can help stabilise blood sugar and calm inflammation.
FAQs on How To Reduce Joint Pains
1. How can reducing sugar intake help with joint pain?
Reducing sugar intake can lower inflammation, which is often linked to joint pain. High sugar levels trigger molecules that damage tissues and increase inflammation, leading to pain.
2. What dietary changes can help reduce joint pain?
Swapping sugary foods for whole grains, lean proteins, healthy fats, and vegetables can help stabilize blood sugar and reduce inflammation, easing joint pain.
3. How does sugar affect people with arthritis?
Sugar can amplify inflammatory responses in arthritis sufferers, leading to stiffer joints and increased discomfort.
4. Are there specific conditions where sugar increases pain?
Yes, conditions like fibromyalgia, osteoarthritis, and migraines can flare up after high-sugar meals due to increased inflammation and nerve sensitivity.
5. What results can one expect from reducing added sugars?
Many people report noticeable relief from joint stiffness, fewer migraines, and reduced reliance on pain medications within a few weeks of reducing added sugars.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.
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