What About The Mediterranean Diet
As well as helping to reduce the pain associated with osteoarthritis, eating a Mediterranean-style diet offers many other health benefits, including weight loss.
Following a Mediterranean diet may also reduce the risk of:
When someone is living with osteoarthritis, their body is in an inflammatory state.
While foods with anti-inflammatory properties may reduce symptoms, some foods contain substances that actively contribute to this inflammation. It is best to avoid or restrict these dietary choices.
The types of food to avoid are those that include the following:
Nightshade Vegetables Cause Inflammation
Tomatoes, potatoes, eggplants, and peppers all contain the chemical solanine, which some blame for arthritis pain. However, the Arthritis Foundation say that there is no scientific evidence for this. Adding these nutritious vegetables to the diet can have many benefits for chronic health conditions.
There is evidence that certain foods and nutrients can improve the symptoms of osteoarthritis. They do this by fighting inflammation, providing nutrition, and boosting bone, muscle, and immune system function.
People may also benefit from avoiding or restricting foods that contribute to inflammation.
Being overweight or obese places extra pressure on the joints, which can make the symptoms of osteoarthritis worse.
Eating a balanced diet rich in plants, fiber, and anti-inflammatory fats, such as those that the Mediterranean diet includes, can help people living with osteoarthritis to maintain a healthy weight.
This will help to ease symptoms, such as pain and swelling.
Best Vegetables For Arthritis
Going green and yellow and orange could be one of the best things you do for your joints.
When you have arthritis, the produce section is one of the most important stops you can make in the grocery store. Vegetables are rich in antioxidants and other nutrients that protect against cell damage and lower inflammation throughout the body, including in your joints.
Which vegetables are best? The more color the better. Eat the rainbow on your plate, advises Kim Larson, a Seattle-based nutritionist and Academy of Nutrition and Dietetics Spokesperson. Variety is the key.
Heres a guide to some of the vegetables that should color your plate every day.
Dark Green Leafy Vegetables
Energy production and other metabolic processes in the body produce harmful byproducts called free radicals, which damage cells. Free radicals have been implicated in the development of rheumatoid arthritis , and in the inflammation that attacks joints. Green, leafy vegetables such as broccoli, spinach, Brussels sprouts, kale, Swiss chard and bok choy are packed with antioxidants like vitamins A, C and K, which protect cells from free-radical damage. These foods are also high in bone-preserving calcium.
Sweet Potatoes, Carrots, Red Peppers and Squash
Red and Green Peppers
Onions, Garlic, Leeks and Shallots
Should You Avoid Nightshade Vegetables?
Cooking Your Vegetables
- Antioxidant-Loaded Veggies Help Fight Inflammation
- Add Color to Your Arthritis Diet
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Ha May Help Prevent Bone Loss
One of HAs roles in bone tissue is the formation of the thick, cushiony cartilage at the end of your bones which helps bones resist everyday wear and tear.
HA also is involved in osteoblast activity and bone resorption
Hyaluronic acid supplements may help improve bone density and protect against osteoporosis.
A 2013 rat study showed that oral HA supplements significantly reduced bone loss associated with mild osteopenia. Other rat studies have also indicated HA is beneficial for bone loss.
Bottom Line: Oral and injectable HA may be beneficial in protecting against bone loss and osteoporosis.
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Salmon Tuna Sardines And Mackerel
These fish are rich in omega-3 fatty acids, which studies have found can decrease inflammation. According to the Arthritis Foundation, eating a 3 to 4 ounce serving of these fish two or more times a week is recommended for protecting the heart and reducing inflammation.
While fresh fish can get pricey quickly, one tip to make it more affordable is by looking in the freezer section or buying canned sardines, salmon or tuna. Be sure to choose lower sodium options when purchasing canned items if you need to keep your sodium in check.
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Dates Are A Healthy Nutrient
Dates are a fruit that gives a lot of good for very little bad. As you can see, dates benefits and date nutrition for your digestive system and overall health are pretty phenomenal. They could help you with everything from digestion to cancer. But there are some drawbacks. In adding everything together, the best course of action when it comes to dates is moderation. Use them as a health booster rather than making them the centerpiece your whole diet. And when in doubt, contact your doctor or nutritionist. They will advise you of how many dates are helpful, and how many dates may start to cause problems if you are eating them on a regular basis.
Dates In Arthritis Diet:
Dates are the perfect addition to this diet. This is because they have antioxidant and anti-inflammatory properties. In fact, date fruits are rich in polyphenols that are natural antioxidants. Moreover, research shows that date seeds are a good source of polyphenols as well. In this way, they can quench free radicals against oxidative damage.
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Symptoms Of Rheumatoid Arthritis
Some of the early signs and symptoms of the most common form of arthritis rheumatoid arthritis are as follows:
- Numbness and Tingling in Hands One of the main symptoms of rheumatoid arthritis is a continued tingling and numb sensation in wrists and hands caused by carpal tunnel syndrome. The swelling caused by arthritis compresses the nerves and cause this tingling sensation.
- Foot Problems Yet another early symptom of rheumatoid arthritis is recurring foot trouble. Rheumatoid arthritis causes inflammation and pain in the forefoot and heels caused by plantar fasciitis.
- Hard to Heal Injuries If you had a sprained ankle that is taking too much time to heal then it might be an early sign of rheumatoid arthritis.
- Joint Stiffness Stiffness in smaller joints of fingers and toes is a typical sign of arthritis.
- Joint Pain Joint stiffness is accompanied usually by tenderness of joints and joint pain during movement. The most common areas affected by joint pain are shoulders, wrists, fingers, knees and ankles.
- Joint Swelling The first sign of inflammation in rheumatoid arthritis is swelling of joints that feel warm to the touch.
- Inflammation and pain in joints lead to deformation of the ligaments and tendons, which causes difficulty in straightening the joints, thereby limiting the range of motion.
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Contain Antioxidants That Helps To Prevent Diseases
Dates contain three very valuable antioxidants that inhibit the process of oxidation and remove the free radicals that can damage your cells according to MedLife. Carotenoids are very good for your eyes and are known to reduce the chances of macular degeneration, as well as for improving cardiac health.
Flavonoids are known for anti-inflammatory properties that help reduce the effects of chronic diseases like diabetes and arthritis, can help reduce the risk of some cancers, and have been shown to be beneficial to your brain. A 2009studyshowed that flavonoids can suppress neuroinflammation and have the potential to promotememory, learning and cognitive function. The third, phenolic acid is known to reduce the risk of cardiac issues and some types of cancer. Who knew dates were so beneficial?
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The Connection Between Yogurt And Gout
The truth is dairy products are normally recommended for those suffering from gout. The inflammatory type of arthritis is one of the two forms of the disease that can be healed, yet further episodes may occur later on if you fail to look after yourself.
Generally speaking, most dairy products are associated with reducing the intensity of gout and even preventing it. People who eat yogurt on a daily basis will find it easier to prevent gout than those who do not. There are more types of yogurts out there though. There are no connections between Greek yogurt and gout, but it is recommended to opt for the low fat variety. When it comes to other dairy products, you should choose skimmed milk over other options.
The vitamin D in these products helps with the preventive effects of yogurt after all, gout patients suffer from relatively low levels of vitamin D3. Of course, the regular consumption of yogurt is not the only thing to take into consideration when battling gout other lifestyle changes are just as important. For example, limit the alcohol use and avoid red meat or seafood.
As long as your dairy products are low fat, you will be able to reduce the levels of uric acid in the body, as well as the risk of a gout attack. At the same time, low fat yogurt is handy in eliminating more uric acid than normally. The connection between yogurt and gout is a positive one, with a few simple rules.
What Fruits Are Bad For Arthritis
If youre an avid fruit lover who also suffers from arthritis, has the question of what fruits are bad for arthritis ever crossed your mind? If so, youre right in your cautious assumptions that some fruits you regularly eat might be aggravating your arthritis. Even though many fruits contain essential vitamins and minerals which help to fight inflammation, many others have been reported to aggravate the inflammatory symptoms of arthritis.
These fruits are found in the nightshade family and produce a natural chemical called Solanine. Solanine is used by plants as a defense system against fungus and other pests and therefore, triggers inflammation in some individuals with arthritis. Being aware of Solanine containing foods and how to substitute them will save you a lot of pain if they worsen your arthritis. Want to know more about the harmful effects some fruits may be having on your arthritis? If so, read on to understand how to identify these fruits and substitute them for safer alternatives.
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Nutritious Value Of Dates
Dates are full of nutrition, especially dry dates. Dry dates are high in calories particularly carbohydrates . It also contains several essential vitamins and minerals with fibres. Dates are famous for their rich concentration of antioxidants which can be beneficial for your cardiac and pulmonary health, making them one of the most ideal heart-healthy foods.
A Variety Of Healthful Pantry Staples Fit Within An Arthritis
Verywell / Nusha Ashjaee
If you are what you eat, then it goes without saying that diet can affect your healthfor worse or for better. For decades, researchers have looked at diet in relation to health and well being. In particular, they have studied whether foods can impact arthritis treatment. Scientists have thought that dietary factors might trigger certain types of arthritis. Because of this, changing the foods you eat could have a strong impact on arthritis symptom relief.
A diet rich in plant-based foods, including fruits, vegetables, whole grains, nuts, and beans, as well as fish, is not only great for overall health but can also help manage arthritis symptoms. Things as simple as cherries and almonds or tuna and broccoli can be helpful.
Foods can have powerful impacts on health. Potential benefits of healthful eating include anti-inflammatory, antioxidant, and analgesic effects, strengthening bones, and boosting the immune system.
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Best Fruits For Arthritis
Pick these fruits for a bowlful of anti-inflammatory benefits.
Fruits are naturally sweet and many offer a substantial dose of antioxidants, fiber, vitamins, minerals and other nutrients. Some have components that may help lower the inflammation that often affects people with arthritis and is linked to other serious conditions, such as heart disease and stroke.
The vast variety of fruits means you have lots of great options for a healthful boost. Many berries, for example, are loaded with antioxidants, such ascorbic acid and anthocyanins and carotenoids, which give soft berries their deep colors. These compounds help rid the body of free radicals that promote inflammation and they help prevent heart disease and certain cancers.
Whatever your favorite fruit, try to choose seasonal, locally grown produce, says Mitzi Dulan, a Kansas City-based dietician and team sports nutritionist for the Kansas City Royals. Although frozen fruits retain some of their nutrients, buy fresh for the best taste and highest concentration of beneficial compounds.
Studies, which often use the concentrated juice of Montmorency cherries, have found tart cherries may relieve joint pain in people with osteoarthritis and lower the risk of flares in those with gout. In addition, Dulan notes, recent studies suggest tart cherries may improve the quality and duration of sleep.
- How Cherries Help Fight Arthritis
- Research Shows Apples Can Cut Cholesterol and Inflammation
Green Tea: A Nice Cuppa May Sooth Your Joints
Green tea has an abundance of catechins that interrupt the expression of inflammation. Its effect on rheumatoid arthritis has been long studied one such study, published in August 2017 in Toxicology and Applied Pharmacology, reported that the consumption of green tea offers an overall anti-inflammatory effect. However, most studies have been on small samples. A newer study, published in the March 20, 2020, issue of Annals of Nutrition and Metabolism looked at a real-world, large scale study. Result: A higher intake of green tea was associated with lesser disease activity.
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Is There Such A Thing As A Joint
Although the compounds in many foods are said to improve RA symptoms, more research is needed to determine just how much of those compounds would have to be eaten to derive the benefit.
What scientists know for sure is that there are important links between your stomach and inflammation, and that Western diets, with their emphasis on the fast, cheap, and highly flavorful, create the conditions for diseases like RA to flourish.
Its certain, for starters, that obesity is a risk factor for inflammatory conditions. Body fat generates substances that generate inflammation, and the more fat there is, the more inflamed the body will be. In addition, the foods that lead to obesity ones high in fat, sugar, salt, and processed ingredients are known to increase inflammation.
Also, scientists are increasingly finding out more about the ways that intestinal bacterial imbalances, which may result from high-fat low-nutrient diets, contribute to these conditions.
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That said, changing your diet probably won’t reduce inflammation enough for you to forgo other RA management treatments. But it can help reduce the amount of medication needed and the side effects of the medication, says Lona Sandon, PhD, RDN, an associate professor in the department of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas, who is also an RA patient. And, Dr. Sandon adds, eating well has never been known to make any condition worse.
Ginger: Spice Up Your Dishes To Turn Down The Flame
Like onions, ginger contains compounds that function in much the same way as anti-inflammatory drugs, such as aspirin and ibuprofen. This versatile root adds flavor too. Add fresh peeled ginger to stir-fries, eat pickled ginger along with salmon sushi, or puree some and add it to an acorn squash soup.
Ginger supplements can also help reduce inflammation, but check with your doctor before taking them, Sandon says. Too much ginger can lead to thinning of the blood, which can be dangerous if you are taking certain drugs, like Coumadin . It can also decrease blood sugar levels, raising the risk of hypoglycemia. In addition, ginger may lower blood pressure, which could affect those taking high blood pressure medication.
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Best Spices For Arthritis
Season your food with anti-inflammatory spices
Often when prepping a meal, food is the primary focus and spices are, at best, an afterthought. But when following an anti-inflammatory diet to help reduce the pain and joint inflammation of arthritis, researchers say dont forget about the potential benefits of the spices you use to season your meals.
The more anti-inflammatory foods and spices you eat, the more you are tamping down chronic inflammation, explains board certified sports dietitian Kim Larson, a national spokesperson for the Academy of Nutrition & Dietetics. I think people are often surprised at what a great anti-inflammatory source spices can be.
When you have arthritis, your joints and sometimes other parts of your body become inflamed, and many spices inhibit certain inflammatory pathways in the body. And although a dash of cinnamon on your oatmeal is somewhat infinitesimal, spices can pack a significant punch when you consume a number of them throughout the day.
If you do a sprinkle of cinnamon in oatmeal or a smoothie, then have some ginger tea mid-morning and something with pepper and garlic for lunch and dinner it can certainly have an additive effect, explains Beth McDonald, a nutritionist at The Center for Health and Healing in the Department of Integrative Medicine at Mount Sinai Beth Israel Hospital in New York City. So with spices experiment with new recipes and try to incorporate a spice with an anti -inflammatory benefit with every meal.
Best Foods For Arthritis
Find out the 12 best foods to fight inflammation and boost your immune system to ease arthritis.
1. 12 Best Foods for Arthritis
2. Fuel Up on Fish
3. Step Up to Soy
4. Opt for Oils
5. Check Out Cherries
6. Dont Ditch the Dairy
7. Bet on Broccoli
8. Go Green With Tea
9. Suck on Some Citrus
10. Go With the Grain
11. Break Out the Beans
12. Grab Some Garlic
13. Nosh on Nuts
Get Expert Advice
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