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.
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.
The 10 Best Foods To Eat If You Have Arthritis
If you have arthritis, you know just how devastating this condition can be.
Arthritis is a term for a class of diseases that cause pain, swelling and stiffness in the joints. It can affect people of all ages, genders and ethnic backgrounds.
There are many different types of arthritis. Osteoarthritis is one type, which develops in joints with overuse. Another type is rheumatoid arthritis, an autoimmune disease in which your immune system attacks your joints (
Fortunately, there are many foods that can ease inflammation and may help relieve some of the joint pain associated with arthritis.
In fact, one survey found that 24% of those with rheumatoid arthritis reported that their diet had an impact on the severity of their symptoms (
This article will look at 10 of the best foods to eat if you have arthritis.
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The Connection Between Gluten And Arthritis
If you have Celiac disease or are sensitive to gluten, changing your diet may ease arthritis symptoms.| By Linda Rath
Joint pain and inflammation can be common symptoms for the estimated 3 million adults and children in the U.S. who have celiac disease and possibly for millions more who may be sensitive to gluten. But what if you have arthritis? Will a gluten-free diet help? Doctors are still debating this point, but some experts say it might.
Like many types of arthritis, celiac disease is an autoimmune disease. With these disorders, the immune system mistakenly attacks healthy tissue instead of viruses, bacteria and other pathogens. In people who have CD, gluten a complex of proteins found in grains such as wheat, barley and rye triggers a powerful autoimmune response that damages the small intestine and affects its ability to absorb nutrients. This can lead to gastrointestinal symptoms, such as diarrhea, abdominal pain and bloating.
Alessio Fasano, MD, who directs the Center for Celiac Research at Massachusetts General Hospital in Boston, says people who are sensitive to gluten can have symptoms anywhere in the body when partially digested gluten fragments leak from the intestine into the bloodstream.
“Unlike other proteins, we don’t digest gluten completely,” he explains. “In some people, the immune system sees gluten as the enemy and will unleash weapons to attack it, causing inflammation in the intestines as well as in other organs and tissues.”
No Grain. No Pain?
The Good News Is: There Are Also Foods That Help Heal Joint Pain
Your grocery cart should include:
- Antioxidant rich dark leafy greens like spinach, kale, swiss chard and deep, colorful berries like blackberries and blueberries.
- Make a habit of eating clean fish once or twice weekly, its full of inflammation-lowering omega 3 fatty acids. Buy high-quality, grass-fed, non-GMO animal products and eat them sparingly, perhaps once each week.
- Eat loads of healthy, high-quality oils and fats like olive oil, avocado, nuts and seeds.
- Fit lots of fiber onto your plate in the form of whole grains, legumes and veggies to feed the good bacteria of the gut. .
- Spice your foods with turmeric, the bright yellow indian spice thats not only delicious but also combats inflammation.
Wondering about the other two steps of Dr. Blums 3-Step Arthritis Protocol?
- Step 1 is all about the Leaky Gut Diet for Arthritis and very specific research-supported anti-arthritis supplements. This is all about quick pain reduction.
- Step 2 is healing the gut there is documented connection between the digestive tract and joint pain. We heal the gut, further reduce inflammation and continue to decrease arthritis symptoms.
- And, Step 3 tackles the most overlooked source of joint pain: stress. Step 3 also helps you continue to heal long after the program is over. We call it finish what you started! Address all three and youll be well on your way to living pain-free again.
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Ra Diet: 5 Foods To Avoid With Arthritis
It’s time to kick that morning doughnut-and-coffee habit. Research shows that eating certain foods like sugary snacks and desserts and certain caffeinated beverages may worsen rheumatoid arthritis symptoms.
According to the American College of Rheumatology , rheumatoid arthritis is the most common type of autoimmune arthritis, affecting more than 1.3 million Americans. It is caused when the immune system is not working properly.
- Fatigue, fever, and weight loss
- Joint stiffness that is usually worse in the mornings and after inactivity
- Tender, warm, swollen joints
Early rheumatoid arthritis typically affects smaller joints first including the joints that attach your fingers to your hands and your toes to your feet.
Over time, rheumatoid arthritis symptoms may spread to the following joints and occur on both sides of your body:
There are many new drugs, even surgery, to treat rheumatoid arthritis, but don’t ignore the simpler ways of reducing RA pain, like lifestyle measures and a healthy diet. Though the scientific research surrounding an RA diet and rheumatoid arthritis is still inconclusive, many highly trained doctors recommend avoiding certain foods to see if this helps your joint inflammation and pain.
Does coffee cause inflammation with RA? As mentioned, coffee may increase inflammation, so stopping coffee on an RA diet may be helpful in managing inflammation and joint pain.
- Duration of morning stiffness
- Tender joint count
- Sunflower seeds
Vitamin D During Pregnancy
Weve also funded a trial that showed that taking vitamin D supplements during pregnancy improved the bone mass of babies born during the winter the time of year when vitamin D levels are naturally lower.
As a follow up to this, were funding another study to find out whether this increased bone mass continues into childhood. If successful, this could lead to further discoveries in how diet and physical activity affect bone mass in children and could help make a case for taking vitamin D supplements during pregnancy.
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Avoid These Foods To Lessen Your Arthritis Pain And Symptoms
Certain foods you eat can make inflammation worse or better. Your diet affects the amount of arthritis pain and symptoms you have. Food like leafy greens and colorful veggies are anti-inflammatory. The following guide will help you know what to eat, so you can keep your arthritis pain and symptoms to a minimum.
Avoid Processed Foods
Prepackaged meals, snacks, and baked goods contain trans fat to help keep them from spoiling quickly. The trans fat will trigger inflammation, so avoid foods that are labeled as containing partially hydrogenated oils.
Only Eat Small Amounts of Omega-6 Fatty Acids
Omega-6 Fatty Acids are in corn, peanuts, sunflowers, safflowers, and soy oils. Most meats are high in omega-6 fatty acids. When you eat too many omega-6 acids, it can trigger inflammatory chemicals in your body.
Beware Refined Sugar / Sugar Alternatives
Refined sugar is in pastries, chocolate, candy, soda, and even fruit juices. The refined sugar triggers the release of proteins in the body that can cause inflammation. Avoid refined sugar, corn syrup, fructose, sucrose, and maltose. Also some people should avoid sugar alternatives such as aspartame and sucralose which can cause an inflammatory response from the body. Many sodas, gum, sugar-free candy, and low-fat yogurt/pudding contain sugar alternatives.
Red Meat and Fried Foods Cause Inflammation and Other Problems
Beware Refined Carbohydrates
About Tristate Arthritis and Rheumatology
Vegetarian And Vegan Diets
Many people choose to take up vegetarian or vegan diets for personal, religious, ethical, health or environmental reasons. Generally speaking, vegetarians dont eat any meat or fish, and vegans dont eat meat, fish, dairy, eggs, and other animal products.
Theres no evidence that avoiding foods such as red meat can help with rheumatoid arthritis.
Eating a plant-based diet has lots of health benefits, but its important to make sure youre still getting enough nutrients and making sure that any substitutes for animal products are still healthy choices.
Some people find that a vegetarian diet does help with their symptoms but before you change your diet, you should speak to your doctor or a dietitian to make sure youre still getting all the nutrients you need.
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May Boost Immunity And Suppress Inflammation
Pineapples have been a part of traditional medicine for centuries .
They contain a wide variety of vitamins, minerals and enzymes like bromelain that may collectively boost immunity and suppress inflammation .
One nine-week study fed 98 healthy children either no pineapple, some pineapple or lots of pineapple daily to see if it boosted their immunity.
Children who ate pineapples had a significantly lower risk of both viral and bacterial infections. Also, children who ate the most pineapple had close to four times more disease-fighting white blood cells than the other two groups .
Another study found that children with a sinus infection recovered significantly faster while taking a bromelain supplement, compared to a standard treatment or combination of the two .
Whats more, studies have shown that bromelain can reduce markers of inflammation (
Its believed that these anti-inflammatory properties aid the immune system.
Pineapples have anti-inflammatory properties that may boost the immune system.
Reducing Inflammation And Preventing Damage
A balanced, nutritious diet will give the body the tools it needs to prevent further damage to the joints, which is essential for people with osteoarthritis.
Some foods are known to reduce inflammation in the body, and following an anti-inflammatory diet can improve symptoms. Eating enough antioxidants, including vitamins A, C, and E, may help to prevent further damage to the joints.
Steer Clear Of Seven Foods That May Inflame Arthritic Joints
Inflammation aggravates arthritic joints, causing tissues to swell and become inflamed. Eating anti-inflammatory foods may reduce swelling, but its also important to know about the foods that can trigger painful inflammation.
Food is one of lifes pleasures, and nostalgic recipes take center stage as we celebrate the holidays. But, for people with arthritis, indulging in favorite dishes may trigger joint inflammation that causes tenderness and pain. We cant treat arthritis with diet alone, but knowing which foods cause inflammation can help us to make healthy decisions about our diet.
Although arthritis patients dont have to avoid these foods entirely, it may be wise to limit their appearance on the menu, and find ways to replace them with some of the healthier options we are suggesting. Food choices are easier to make when we understand the lifestyle benefits that go with them.
- Corn oil. This oil is high in omega-6 fatty acids think of omega-6s as the evil twin of omega-3 fatty acids. Omega-3s can help to relieve joint pain, while omega-6s can trigger inflammation. When you are tempted to reach for baked goods and snacks made with corn oil, remind yourself that nuts, flax seeds, and pumpkin seeds are alternatives that offer joint-friendly omega-3s.
- Sugars are not a friend to joints. Candies, sugary baked goods, and sweet sodas may be delicious, but they also increase the AGEs that can trigger inflammation. Choose fruit or unsweetened drinks instead.
Avoiding Dairy Helps With Osteoarthritis
There are also claims that avoiding dairy can help with osteoarthritis. Although milk, cheese, and other dairy products for some people, these foods can have anti-inflammatory effects in others.
An elimination diet can help people to determine whether or not their symptoms improve or worsen with dairy intake.
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Why Some People Should Avoid Eating Spinach
I may be giving away my age, but when I grew up, Popeye was a popular cartoon hero, and he ate spinach to get strong muscles. We were always urged to eat your spinach, and be like Popeye.
Unfortunately, the spinach that was primarily available back then was the nasty, cooked to death kind that came in a can. It wasnt until my family started growing spinach in our own garden that I learned to love its tender, sweet, fresh-picked leaves in a salad or lightly stir fried with lemon and butter. Its tender texture and mild taste make it a favorite addition to smoothies, soups, and stir-fries. According to the USDA, Americans consume nearly 2Â½ pounds of spinach per year per capita these days.
Spinach is a nutrient-dense, dark green leafy vegetable, high in niacin, and other B vitamins, vitamins A, C, E, K, packed with calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. Spinach also contains some serious antioxidants that fight free radicals that damage the cells in your body, helping prevent cancer, chronic diseases, aging and other serious health issues. The folate it contains, an essential B vitamin, is especially vital for pregnant women and their fetuses, and also protects your cardiovascular system, paired with magnesium that helps essentially every bodily function, as well as maintaining a healthy blood pressure level. Spinach is also excellent brain food, improving memory and mental clarity.
Oatmeal Has Moderate Amounts Of Purines
Oatmeal has about 50 to 150 milligrams of purines per 100 grams of the food. This puts oatmeal right in the middle of the range of milligrams for purine-containing foods.
While its not as high in purines as organ meats, scallops, or some fish, its still high enough to increase your risk of gout when eaten in excess.
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It Provides Your Body With Numerous Nutrients
Oats are popular grains loved for their nutritional and medicinal value, says Edie Reads, RD and chief editor at healthadvise.org. Despite the normal fear for carbs, oatmeal is good for you. Unlike ordinary cereals, oats are not only filled with carbs and fiber but multiple vitamins and minerals, too.
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Canola And Olive Oils
Skip the vegetable oil or corn oil and reach for these two varieties, which have a good balance of the omega-3 and omega-6 acids, both of which are essential fatty acids. Studies have found that a component in olive oil called oleocanthal has anti-inflammatory properties and is known to be especially good for heart health, too, Dunn says.
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Hello Almond Milk Goodbye Arthritis
At the end of the day, almond milk is one of the best milk options available for helping your arthritis. The almond milk will flush out inflammation in the joint and help you maintain healthy joint surfaces.
When compared with traditional cow-based milk, almond milk may be a better choice for your joints. This is primarily because almond milk does not contain harmful saturated fats and is packed full of the powerful antioxidant vitamin E.
Keeping in mind your goals of reducing inflammation and nurturing strong bones to help manage your arthritic pain, you will want to look for an almond milk option that is:
- Fortified with vitamin D
Now go ahead and sip that glass of almond milk because it may be the science-backed secret to keeping your arthritic joints happy!
About the Author
Ashley is a physical therapist and freelance content writer. She enjoys writing about all aspects of health to help people thrive in their day-to-day lives. When she’s not writing, you’ll find her consuming way too much dark chocolate or running in the mountains.
Milk Pick helps people find alternative milk options that are dairy free and delicious!
This website is for general education purposes only. The information on this website is not intended to be medical advice.
Best Beverages For Arthritis
Theres an old saying you are what you eat. But what you drink can have an enormous effect on your body and health too.
People dont put enough thought into what theyre drinking, says Sonya Angelone, a nutritionist in private practice in the San Francisco area and a spokesperson for the Academy of Nutrition and Dietetics. What you eat and drink is information to your body and if you are drinking well, it can definitely affect how you feel and the messages your body is getting.
Angelone recommends starting every day with a glass of water before you eat any food, since many people wake up a bit dehydrated. She says you want to stick primarily with water the rest of the day too. The typical recommendation is eight glasses a day.
In general, nutritionists advise you to avoid soda since its full of sugar, aspartame and phosphoric acid. The latter negatively affects your bodys ability to absorb calcium.
But what should you be drinking?
Tea is one of the most-studied drinks when it comes to its benefits for arthritis patients. Green, black and white teas are all rich in polyphenols compounds from plants that have strong anti-inflammatory effects.
Research shows coffee also has antioxidant polyphenols. That means coffee can help fight free radicals in the body, which cause cell damage. Other research suggests coffee may have a protective effect against gout as well.
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