A Glass Of Milk A Day ‘keeps Arthritis At Bay’
- Daily low-fat milk lowers osteoarthritis in women’s knees, study found
- Had little effect on men, cheese worsened symptoms for men and women
- Yoghurt made little difference in men and women, Boston medics found
19:28 EST, 6 April 2014 | Updated:
Remedy: A glass of low-fat or fat-free milk every day could dramatically lower osteoarthritis in women’s knees
A glass of milk a day could help stop women’s knees from creaking, claim researchers.
A new US study found women who frequently drink fat-free or low-fat milk may have less osteoarthritis in the knee.
But eating cheese increased the problem in women.
Drinking milk made little difference in men, and eating yogurt did not affect progression in men or women.
Osteoarthritis is a degenerative joint disease that causes pain and swelling of joints in the hand, hips, or knee.
Lead author Dr Bing Lu, from Brigham & Women’s Hospital in Boston, said ‘Milk consumption plays an important role in bone health.
‘Our study is the largest study to investigate the impact of dairy intake in the progression of knee OA.’
More than six million people in the UK have osteoarthritis in one or both knees including a fifth of people in their 50s and half of people aged over 80, according to the charity Arthritis Research UK.
Osteoarthritis, the most common form of the join disease, is more common in women than in men and more than one million adults per year consult their GP due to the disease.
Gluten May Be A Food To Avoid With Arthritis
Research shows that some people with rheumatoid arthritis also have celiac disease, which is triggered by gluten. Gluten is a protein found in wheat and other grains that gives dough a chewy texture. When someone has celiac disease, eating gluten causes an immune reaction in the small intestine that can lead to bloating and diarrhea.
In some people, the inflammatory reaction may extend to the joints, which only aggravates rheumatoid arthritis symptoms. While dietary interventions for rheumatoid arthritis remain controversial, the gluten-free trend is showing some positive results, notably the easing of celiac rheumatic symptoms, according to research published in September 2016 in Autoimmunity Reviews. But before trying a gluten-free diet, get tested for celiac disease, Michet suggests.
Navigating Your Arthritis With Diet
If your specific type of arthritis has you confused about which type of foods you should eat, don’t let that worry you. “An anti-inflammatory eating pattern can be perfectly safe for any type of arthritis,” Wyosnick assures.
If you have food allergies or want to confirm an allergy or intolerance that may be aggravating your arthritis pain, speak with your doctor.
In addition, a registered dietitian can help you evaluate your current diet, remove troublesome foods from your diet and add in foods that may help provide some relief.
Recommended Reading: What Is The Most Painful Arthritis
Best Foods For Arthritis
Although there is no diet cure for arthritis, certain foods have been shown to fight inflammation, strengthen bones and boost the immune system. Adding these foods to your balanced diet may help ease the symptoms of your arthritis. Find out how.
Fuel Up on Fish
Because certain types of fish are packed with inflammation-fighting omega-3 fatty acids, experts recommend at least 3 to 4 ounces of fish, twice a week. Omega-3-rich fish include salmon, tuna, mackerel and herring.Great for: rheumatoid arthritis
Step Up to Soy
Not a fan of fish but still want the inflammation-busting benefits of omega-3 fatty acids? Try heart-healthy soybeans . Soybeans are also low in fat, high in protein and fiber and an all-around good-for-you food.Great for: rheumatoid arthritis
Opt for Oils
Extra virgin olive oil is loaded with heart-healthy fats, as well as oleocanthal, which has properties similar to non-steroidal, anti-inflammatory drugs. But its not the only oil with health benefits. Avocado and safflower oils have shown cholesterol-lowering properties, while walnut oil has 10 times the omega-3s that olive oil has. Great for: rheumatoid arthritis, osteoarthritis
Check Out Cherries
Studies have shown cherries help reduce the frequency of gout attacks. Research has shown that the anthocyanins found in cherries have an anti-inflammatory effect. Anthocyanins can also be found in other red and purple fruits like strawberries, raspberries, blueberries and blackberries.Great for: gout
Go Green
Foods To Avoid If You Have Chronic Joint Pain
Many people in the Houston, Texas, area suffer from joint pain. They may feel as though there is nothing more they can do to cure their pain. However, a pain-free life is sometimes as simple as adjusting your diet. NASA Bone & Joint Specialists understands that it can be overwhelming to figure out a diet that is joint-friendly, so weve listed out some of the top foods to avoid if youre suffering from joint pain:
01. Eggs
Consuming eggs regularly can lead to an increased amount of swelling and joint pain. The yolks contain arachidonic acid, which helps trigger inflammation in the body. Eggs also contain saturated fat which can also induce joint pain. If you cant give up eggs completely, pass on the yolks and simply use the egg whites instead.
02. Dairy
Dairy contains a high level of protein casein. This type of protein triggers inflammation and pain in the joints, and may even contribute to irritation around the joints. Some dairy products, such as butter, contain a high amount of saturated fat. This can also contribute to inflammation and joint pain. Soy milk and almond milk are some good substitutions for dairy products.
03. Processed Meats
Processed meats contain nitrites and purines. These chemicals increase inflammation and lead to joint pain. Meats such as hot dogs, corned beef, bacon, and sausages are all processed and should be avoided. Reach for lean, fresh cuts of meat instead.
04. Sugar
05. Fried Foods
06. Refined Grains
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Beverages To Ease Arthritis Pain
Remember the saying You are what you eat? Well, turns out you are what you drink, too! When we think of nutrition, we often think only of solid foods. But what you drink is a large part of what we put into our bodies and should be considered as part of our overall nutrition. Making healthy beverage choices is equally as important as choosing healthy foods.
What you eat and drink is passed on as information to your bodys organs and can have an adverse effect on how you feel. Consuming sugary drinks such as soda can negatively affect your bodys ability to absorb calcium. Instead, try these drinks. Besides being healthy choices, you may very well find them to help relieve arthritis pain!
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
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.
Coffee
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.
Milk
Juices
Smoothies
Alcohol
Water
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Soy Protein May Alleviate Osteoarthritis Symptoms
There are a number of studies that suggest serving soy may alleviate osteoarthritis symptoms, here are two with some interesting findings. In early 2002, at the American Pain Society, researchers at John Hopkins University in Baltimore concluded that a diet rich in soy that reduced pain and swelling in rats may one day be used by humans to manage chronic pain. In the study, scientists found that rats fed a soy based diet experienced significantly less swelling and were able to tolerate more pain than the other test group given milk protein. The pain tolerance was determined by assessing how long rats could endure pressure and heat stimulus before removing their paw from the heat supply. Then, in 2004, a study on humans showed a diet of soy protein helped alleviate osteoarthritis symptoms.
How Golden Milk Alleviates Symptoms Of Arthritis
Turmeric and its active ingredient curcumin are natural anti-inflammatory agents.
In arthritis, the wear and tear of the joints ignites an inflammatory cascade which leads to a release of inflammatory enzymes, chemicals in the blood which increase the blood flow. This attracts the white blood cells to the sites of inflammation. The increased number of cells and inflammatory substances within the joint cause irritation, wearing down cartilage , swelling of the joint lining and inflammation of synovial fluid which leads to joint stiffness.
Curcumin inhibits the action of pro-inflammatory enzymes COX and LOX, unlike regular medications which inhibit only COX. Curcumin also does not cause any gastric irritation, which is a common side effect of non-steroidal anti-inflammatory drugs.2
In a study on female Lewis rats it was seen that Turmeric extract prevented local activation of NF-kappa B genes which cause joint inflammation, destruction and periarticular osteoclast formation.3 Curcuminoids also reduces C reactive protein an important marker of inflammation.4
A recent study also demonstrated that a formulation of curcumin can inhibit inflammation in synovial fluid responsible for lubrication of the joint.5
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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.
Related Resources:
- How Cherries Help Fight Arthritis
- Research Shows Apples Can Cut Cholesterol and Inflammation
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
Olives
Should You Avoid Nightshade Vegetables?
Cooking Your Vegetables
Related Resources
- Antioxidant-Loaded Veggies Help Fight Inflammation
- Add Color to Your Arthritis Diet
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Milk As Arthritis Treatment Drinking Up To 7 Glasses Of Milk Per Week Eases Knee Arthritis In Women
The aching, tenderness, and throbbing pain of the knees can lead to unsettling moments in the most inopportune times for knee arthritis sufferers. The physically debilitating condition attacks the joints, and carrying on daily activities such as walking or standing for long periods of time becomes burdensome. While we all know drinking milk is good for your bone health, a recent study published in the American College of Rheumatology journal, Arthritis Care & Research, found consuming seven glasses of fat-free or low-fat milk per week can keep knee arthritis at bay in women.
“Milk consumption plays an important role in bone health,” said Dr. Bing Lu, lead author of the study from Brigham & Women’s Hospital in Boston, in the press release. “Our study is the largest study to investigate the impact of dairy intake in the progression of knee OA, he said. To achieve greater muscle strength, improvement in physical functioning, and preservation of cartilage, adults between the ages of 19 to 70 must have 600 to 800 International Units of vitamin D a day, according to the National Institutes of Health. Skim milk or one percent low-fat milk is one of the best foods to consume to meet the daily requirement.
Source: Driban JB, Duryea J, Eaton CB, Lapane KL, Lu B, McAlindon T. Milk Consumption and Progression of Medial Tibiofemoral Knee Osteoarthritis: Data from the Osteoarthritis Initiative. Arthritis Care and Research. 2014.
Potential Risks Of Goat Milk
Goat milk is not a perfect beverage, of course. It has some qualities that could make it a worse option than cow or plant milks for some people. Understanding the benefits and drawbacks of goat milk can help you make the right decision for your health.
Not Lactose-Free
If you are lactose-intolerant, goat milk is not for you. Goat milk still contains lactose, just like cow milk. Some people find goat milk slightly easier to digest than cow milk, but this is highly individual. If you have lactose intolerance, its safest to stick with plant milks that are guaranteed to be lactose-free.
More Calories than Cow or Plant Milk
Goat milk has more calories per serving than any other types of milk. Consuming too many calories can lead to weight gain. If you are working to reduce calories, you can consume goat milk in smaller quantities than cow or plant milks.
Healthier Alternatives
If you are allergic to cow milk or lactose intolerant, goat milk may not be for you. Instead, consider plant milks like soy, almond, or hemp milk. These milks have many similar benefits without the lactose or allergens found in goat milk.
Similarly, if you are trying to lose weight, plant milks or skim cow milk may be a better choice. These milks have fewer calories, less fat, and less sugar than goat milk.
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Arthritis Caused Or Exacerbated By Goat Milk
Sherrynboo said:We have been drinking raw goat milk since February. My husband never had any pain from drinking store bought milk. I just try to make sure I don’t overdo it. I do drink a milk/yogurt smoothie every morning and usually have some in my cereal in the evening then whatever amount I use in my coffee. If I go much past that then the joints flair up it seems.Sherry in GA
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 Elimination Diet To Determine Milk Sensitivity
The elimination diet is a plan that helps someone figure out if there is a food sensitivity. On the plan, there is an elimination phase when a specific food or group of food is removed from the diet for a period of time. Then, there is the challenge phase where these foods are reintroduced. This is the phase where it is learned which foods are causing the allergic symptoms. The portion of the elimination diet where you omit dairy and gluten is the simple elimination diet. Also considered the lowest intensity.
If there is a dairy sensitivity or lactose intolerance, for example, as you reintroduce the food a lactase enzyme can be taken and you can enjoy dairy on occasion. It is important to look at labels for milk ingredients in other foods. When eliminating milk and dairy, animal proteins such as lamb, turkey, beef, and chicken are allowed. Other calcium-enriched foods include chickpeas, almonds, collard greens, kale, and non-dairy milk such as soy, hemp, rice, and cashew milk.