Ultra -processed affect muscles and joints; doctor explains how

In recent years, science has shown increasingly consistently than what we put on the plate can directly influence muscle strength and joint health. And, in this scenario, ultra-processed foods-such as sodas, snacks, stuffed cookies, sausages, fast food and frozen ready-made foods-appear as silent villains.

What are the impacts of ultra -processed consumption?

Recent studies show that frequent consumption is linked to loss of muscle strength and greater risk of fragility, especially in middle-aged and elderly people. This means that over time, simple tasks such as carrying bags, climbing stairs or even walking can become more difficult.

A survey showed that each 100 grams increase per day of these foods can increase the risk of fragility by 3%. This loss of strength and resistance is associated with the lower intake of important nutrients – such as high quality proteins, vitamins and minerals – as well as a state of chronic inflammation in the body.

In the case of the joints, the impact is also relevant. People who consume more ultra -processed are more likely to develop arthritis, especially rheumatoid arthritis, and have worse evolution in knee cases, a condition that causes pain, rigidity and movement limitation.

Research indicates that rich diets in these products are associated with more pain, worse performance in physical activity and even reduced cartilage thickness, which acts as a “pillow” to protect joints.

The mechanisms that explain these damage include:

• Silent inflammation: caused by excess sugars, bad fats and chemical additives;
• Changes in the intestinal microbiome: that impair nutrient absorption and regulation of immunity;
• Oxidative stress: that accelerates cellular wear;
• Low nutritional density: That is, many calories and few nutrients essential for muscles and bones.

Ultra -processed consumption is higher among young people, residents of urban areas and people with greater education and income. However, it grows rapidly among low -income populations, residents in rural areas and ethnic minorities. This increase is worrying because it affects precisely groups that already face more difficulties in accessing fresh and healthy foods.

How to avoid these problems?

To maintain strength and mobility throughout life, it is worth investing in a balanced eating pattern:

• Priorize: Fruits, vegetables, whole grains, lean proteins (fish, eggs, chicken, legumes) and good fats (olive oil, nuts, avocado).
• Reduce to the maximum: Soft drinks, snacks, stuffed cookies, sausages, fast food and frozen ready-made dishes.
• Move: The combination of healthy eating and regular physical activity is the best remedy for muscles and joints.

In short: Although ultra -processed people seem practical and tasty, frequent consumption contributes to weaker muscles, painful joints and greater risk of disease. Small changes in everyday life can lead to a big difference in preserving strength and, ensuring more health and quality of life.

*Text written by rheumatologist Rodrigo de Oliveira (CRM/SP: 107161 RQE: 56068), preceptor of the Rheumatology Medical Residency of the Hospital das Clínicas of FMRP/USP (Ribeirão Preto Medical School of the University of São Paulo) and member of the São Paulo and Brazilian Rheumatology Society

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