Arthritis, also known as inflammation of the joints, is a painful
and serious problem for many. While most people rely on anti-inflammatory drugs
and pain pills to combat arthritis, research indicates that some foods may be
helpful in reducing it while others may cause inflammation. That’s right, what
you eat may influence the progression and symptoms of certain types of
arthritis and related conditions. Although there are lots of articles on these
topics, they are not all in agreement.
In an Arthritis Foundation article about
eating the right foods to fight arthritis, Michele
Andwele writes, “When
you have arthritis or a related condition, getting the right nutrients can help
to alleviate pain and inflammation and positively affect overall health. A diet
high in sugary, high-fat and processed food fuels inflammation and sets the
stage for developing other chronic diseases as well as arthritis. Also, poor
nutrition habits can cause you to become overweight or even obese. And excess
weight puts added stress on already swollen and painful joints.”
Foods to Fight Gout
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A Mediterranean diet decreases uric acid levels and reduces the
risk of getting gout. Also cherries, strawberries, raspberries, blueberries and
blackberries have an anti-inflammatory effect that may help reduce the
frequency and severity of gout flare-ups. Moderate consumption of and low-fat
dairy product are also associated with lower uric acid levels.
Reducing consumption of foods that contain high levels of
purines (beef, pork, lamb, and most seafood) is one of the keys to managing gout.
Alcohol, especially in the form of beer, can increase the risk of gout attacks.
Also, sweetened soft drinks and food with fructose appear to increase uric acid
levels.
Calcium-rich foods, including low-fat dairy products, green
leafy vegetables, and calcium-fortified foods can promote bone health. Vitamin
D-rich foods, such as salmon, tuna and mackerel, cheese and egg yolks, are also
important since Vitamin D helps the body absorb calcium from food.
Can certain foods ease your arthritis symptoms and improve your joint health?
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Broccoli, Brussels sprouts and cabbage. Try adding these
items to your salad or stir-fry.
Fatty fish. Fatty fish
like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which
help fight inflammation and boost heart health. Try adding fish to your diet a
couple of times a week.
Garlic, onions, and leeks. These items
contain a compound called diallyl disulfide that may help with a number of
diseases, including arthritis.
Tart cherries. Some people
with arthritis have found relief from products made from tart cherries.
Vitamin C. Antioxidants and
food rich in vitamin C may slow the progression of Osteoarthritis.
When it comes to your diet, eat what works for you. If you
think a particular food is aggravating your arthritis, try eliminating it from
your diet and see how you feel. After you discover which foods have a negative
effect and which ones have a positive effect, you’ll be motivated to make
sensible adjustments to your diet.
Foods that are part of a Mediterranean-style diet supply the
body with anti-inflammatory nutrients. A diet that includes salmon, sardines,
mackerel, herring, tuna, olive oil, fruits, vegetables, nuts/seeds, and
beans can help to reduce inflammation.
WebMD suggests the following for an anti-inflammatory diet:
- Eat plenty of fruits and vegetables.
- Minimize saturated and Trans fats.
- Eat a good source of omega-3 fatty acids, such as fish or fish oil supplements and walnuts.
- Watch your intake of refined carbohydrates such as pasta and white rice.
- Eat plenty of whole grains such as brown rice and bulgur wheat.
- Eat lean protein sources such as chicken; cut back on red meat and full-fat dairy foods.
- Avoid refined foods and processed foods.
- Spice it up. Ginger, curry, and other spices can have an anti-inflammatory effect.
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“Eat several servings each week of anti-inflammatory omega-3 fatty acids such as wild Alaskan salmon and other cold-water fish, freshly ground flax-seed, omega-3-fortified eggs, and walnuts,” he says. “Season meals with ginger and turmeric as often as possible; these spices have anti-inflammatory properties. Eating five to nine daily servings of fresh fruits and vegetables from across the color spectrum can ease arthritis discomfort.
“You may have heard that certain vegetables, such as tomatoes, potatoes, peppers, and eggplant, can worsen arthritis pain. However, I've seen little good scientific evidence to support this theory. You'll also want to limit foods that cause inflammation. Polyunsaturated vegetable oils (such as corn and soy oils) and the partially hydrogenated oils found in many margarines, vegetable shortenings, and processed foods contain fats that promote inflammation.”
At Vibrant Life, we address all of the key elements to add vibrance and vitality to your life. If you have a comment about this article, please leave it in the comments section of this blog.
Dr. Jon Thomas is a Board Certified Chiropractic Physician, his interest in health started at an early age resulting from an athletic life, including BMX racing, Professional Snow Skiing, Water Skiing, Baseball, Weight Lifting, and Martial Arts. After learning from top health experts in the world, Dr. Thomas’s life is dedicated to reaching people of all ages to begin their life transformation. The goal is to start the body healing resulting in a body that is functioning at its optimal. In addition to serving his community in his Mandarin Based Practice, Dr. Thomas is seen regularly on TV’s First Coast Living talking about his patient’s transformations, speaking at events throughout the community, and writing articles to re-shape the health of the Jacksonville Community.
