Maintaining A Healthy Weight
Being overweight can put extra pressure on the joints, and excess fat stores in the body can cause further inflammation. Maintaining a healthy weight can lessen the symptoms of osteoarthritis.
Keeping to a healthy weight can be difficult for some people, especially those who have a medical condition that reduces their mobility, such as osteoarthritis. A doctor or dietitian will be able to provide advice.
Including specific foods in the diet can strengthen the bones, muscles, and joints and help the body to fight inflammation and disease.
People with osteoarthritis can try adding the following eight foods to their diet to ease their symptoms:
Does The Best Diet For Arthritis Exclude Any Foods
When you are suffering from arthritis symptoms, it is important to support your body with mostly nutrient-dense foods. This means the majority of your diet should be fruits and vegetables, leafy greens, whole grains, and protein such as collagen peptide protein.;
Other foods that are highly processed, sugary, fried, high-fat, and refined will not provide the nutrition you need to thrive. In some cases, they may even be the reason your symptoms are showing up and/or be aggravating the inflammation.;
Protein Implicated In Rheumatoid Arthritis
Researchers have identified a protein involved in the development of rheumatoid arthritis and were able to reduce arthritis in mice by targeting the protein. While far from human application, the finding provides a promising new target for developing therapies for rheumatoid arthritis, a disease that affects over two million people in the U.S.
Rheumatoid arthritis is an inflammatory disease of the synovium, the tissue lining the inside of joints. It brings pain, stiffness, swelling, joint damage and loss of function, most often affecting joints in the hands and feet. It comes about when the immune system, which normally protects the body from infection and disease, mistakenly attacks parts of the body’s own joints. Therapies for rheumatoid arthritis traditionally targeted inflammation, with newer treatments focusing on controlling the overactive immune system. Unfortunately, the current treatments aren’t completely effective for most people, and suppressing the immune system predisposes people to infections.
This research shows that cadherin-11 affects the behavior of cells in the synovium and plays a role in inflammatory arthritis. The results from this mouse model, however, may not necessarily be applicable to humans. Whether therapies targeted to cadherin-11 will prove effective against human rheumatoid arthritis is a subject for future research.
by Harrison Wein, Ph.D.
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Deadly Inflammation Causing Foods Fatal For Inflammatory Arthritis
Arthritis is a painful condition that involves inflammation, swelling and joint pain. Although there is not strict diet for arthritis, excluding certain foods from the diet can help in reducing the symptoms of rheumatoid arthritis and calming the excruciating pain.
Sugar and Refined Carbohydrates
It is difficult to resist the temptation of desserts, chocolate bars, pastries, soda and other sweet treats but sugar and refined carbohydrates must be eliminated from a rheumatoid arthritis patients diet because processed sugars trigger inflammation in the body by increasing the release of cytokines the inflammatory messengers.
Fruit juices, canned fruits and other sweets are loaded with fructose and sucrose which are poisons by themselves. Refined carbs such as white flour, white rice and sugar) are also called pro-inflammatory carbs. Such carbs are not used as energy; rather they are stored as inflammatory saturated fats in the body which triggers inflammation and cause heart disease.
Salt and Preservatives
Excessive salt in food and added table salt in food is one of the main causes of inflammation. Processed foods and ready to eat meals contain high levels of sodium and preservatives to increase their shelf life. Regular consumption of these foods results in the inflammation of joints.
Fried and Processed Foods
Best Anti-inflammatory Foods for the Arthritis Diet
What To Look For
Although evidence for the use of collagen supplements is unclear, you can be certain theyre not harmful if taken as directed. Some people do, however, complain of stomach upset or diarrhea. Dr. Sanders gives these recommendations for people wanting to give collagen supplements a try:
- UC-II should be taken in very small doses usually 2040 mg per day.
- Gelatin and hydrolyzed collagen should be taken in higher doses 10 gm per day. Its easiest to get this in powder form and blend it into a smoothie or other drink.
- Be aware that most collagen supplements are derived from animal tissues. If you are vegetarian or vegan, look for supplements labeled as plant-based collagen builder. These should have the same amino-acid balance as collagen, but not derived from animal sources.
Unlike prescription and over-the-counter medications, the Food and Drug Administration does not approve dietary supplements like collagen or UC-II for safety and efficacy. Always tell your doctor what youre taking and look for seals of approval ;from U.S. Pharmacopeia, ConsumerLab or NSF International to be more sure the products are manufactured properly.
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Pineapple: This Fruit’s Enzymes Can Decrease Swelling
Pineapple is rich in vitamin C and the enzyme bromelain, which has been linked to decreased pain and swelling in both osteoarthritis and rheumatoid arthritis, Sandon says. So, add this tropical fruit to your diet every chance you get. Try it cubed in fruit salad, baked in savory dishes, blended into a smoothie, or added to stir-fries to give a sweet-and-sour zing.
Bromelain is also available in supplement;form, but check with your doctor before taking it because it can increase the risk of bleeding, especially if you also;take blood thinners such as Plavix;, Coumadin, or aspirin. Bromelain may also interfere with the action of antibiotics and sedatives.
Don’t Get All Your Protein From Red Meat
Although bodybuilders and athletes require 1.2 to 2.0 g protein per kg of body weight to support their muscle mass, thats a very high protein diet that isnt appropriate for the average person, even the average person who exercises regularly.
When you make protein choices, quality counts as much as quantity. Leans meats, poultry, fish, egg whites and low-fat diary products contain high quality protein. For your overall health, consider substituting plant sources of proteins such as legumes , whole grains, nuts, and seeds in place of some of the meat you eat every day.
Getting more protein from plant sources can reduce inflammation in the body and result in less pain.
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Foods Containing Monosodium Glutamate
In fact, monosodium glutamate;is a flavor-increasing food additive with some preservative properties most often found in packaged foods such as potato chips, frozen snacks, canned and frozen Chinese foods, frozen dinners, soups, and store-bought salad dressings.
Monosodium glutamate can trigger pain and inflammation in your body, including your joints. The artificial additive is extremely harmful to people who already have inflammatory conditions, like rheumatoid arthritis.
Because most frozen and packaged foods contain artificial additives such as monosodium glutamate, you should strive to consume fresh foods made at home. You should use organic products and also avoid artificial flavor enhancers.
Apart from monosodium glutamate, you have to avoid foods having aspartame, an artificial sweetener that can also trigger an inflammatory response.
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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Cook With Ginger And Turmeric
Turmeric and ginger are two trending superfoods right now. And they are commonly used in ayurvedic/Chinese medicine for treating a variety of ailments, including, you guessed it, inflammation. Due to recent studies and findings, Western health/medicine has also begun to utilize the powerful anti-inflammatory/antioxidant activity of these spices in teas, as cooking spices and even in daily capsules.;
In a study of 247 people suffering from osteoarthritis-caused knee pain, participants were asked to take ginger extract. After just 6 weeks, 63% of them reported a reduction in pain while standing and after walking short distances. Both ginger and turmeric may help reduce inflammation and are really easy to add to your cooking routine.;
Relationship Between Protein Intake And Joint Pain
The relationship between protein intake and joint pain is a complex and sometimes misunderstood one. Joint pain itself is confusing because there are so many different causes. Recently, it has been shown that a diet high in protein may worsen joint pain in people with some medical conditions.
If you are experiencing serious medical symptoms, seek emergency treatment immediately.
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What Is A Platelet
A platelet-rich plasma injection is prepared from a mixture of your blood and our own proprietary blend of natural proteins, called Advanced Plasma Protein. The mixture is then injected into the hip, right near the site of damage.
Once the proteins in a PRP injection come into contact with damaged cartilaginous tissue, it releases growth factors that kick your immune response into high gear. It deploys stem cells produced in bone marrow to the area, where they begin multiplying. As they multiply, they differentiate, acting as new building blocks to restore the damaged hip joint.
Red Meat And Fried Foods
Meatespecially red meatis high in saturated fats, which may cause high cholesterol and inflammation. In addition, meat contains high levels of advanced glycation end products that stimulate inflammation, particularly when it is broiled, grilled, roasted, or fried.1
Its not just fried chicken that you should avoid, though. Other fried foods, such as donuts and french fries, contain trans fats in addition to AGEs.
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Protein Powders For Rheumatoid Arthritis
Protein Powders Clint Paddison explains how excess protein is an aggravator for Rheumatoid Arthritis and which protein powders are particularly bad for RA. Learn other ways to build muscle . For the determined gym junkie you will see a few products that Clint has used in the past occasionally.
Clint: Gday! Its Clint here and today I wanna talk about Protein Powders whether or not they are good idea if you got Rheumatoid Arthritis and this is a very passionate topic of mine because when I was going through a lot of my early healing days and also on a raw food diet I lost a lot of weight and so during that period, I was very passionately seeking ways of gaining weight and I wanna talk about protein powders today from a great deal of experience and also from a scientific research.
So, lets first of all start with some of the concerns associated with taking protein powders because in general I find that they do more harm than good but lets go into why so that you understand if youre confident about protein powders and whether or not theyre something for you to try in the future or something to avoid.
So, first of all lets come over here to my little white board. Ive put this together and I just want a big shout out to Linda here because shes a Paddison Program client who has asked me this question about the protein powders and I wanna thank her for motivating me to put this together.
Potential Health Benefits Of Collagen Supplements
Because it makes up so many critical parts of our bodies, collagen is not only beneficial but essential to maintaining good health. However, the benefits of collagen supplements are still debated. While there is reasonable evidence that they help maintain hydrated skin and relieve osteoarthritis pain, more research is needed into less well-understood benefits, such as lowering blood pressure and blood sugar levels.
Here are some commonly cited benefits of collagen supplements:
As you age, your bones become less dense and more brittle, breaking more easily and taking longer to heal. Studies have shown that daily collagen supplements can help make your bones denser, slowing the aging process that makes them brittle and helping your body to produce new bone.
Skin Elasticity and Hydration;
Oral collagen supplements have been shown to improve skin hydration and elasticity for older people. They might also help to lessen wrinkles.
While more men go bald, many women also experience hair loss or thinning as they age. In one study, a group of women with thinning hair saw significant increases in their hairs quantity, scalp coverage, and thickness while taking daily collagen supplements.
Some peoples nails break more easily than others, and dont grow as fast. One study in a group of women showed faster nail growth and fewer broken or chipped nails after only four weeks of daily collagen supplements.
Reduced Osteoarthritis Pain
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Dont Forget To Take Cod Liver/fish Oil
Studies recommend cod liver oil as being a good option for those with Rheumatoid Arthritis, targeting symptoms such as morning stiffness and painful and swollen joints. So, the best diet for arthritis would have plenty of inflammation-fighting omega-3 fatty acids, which is naturally found in fish.;
Similar to collagen protein, it can be difficult to get the same amount of omegas form other sources. But, it may not be as hard as you think to get the omega-3 your joints crave. Eating fish 1-2 times per week can help to boost your intake of these nutrients. Another great way to get the benefits of fish is through quality fish oil supplements.;
Foods That Help Reduce Inflammation
It may seem as if all of your favorite foods are on the do not eat list as it relates to joint and muscle pain. However, there are actually a variety of nutritious and delicious foods that can help reduce inflammation. A Mediterranean diet offers an excellent guideline, including these foods:
- Potatoes, sweet potatoes, turnips and yams
- High-fat fruits such as avocados and olives
- Olive oil and coconut oil and other healthy fats
- Whole grains
- Salmon, sardines, herring, mackerel, anchovies and other fatty fish
- Almonds and other nuts
- Bell peppers and chili peppers
- Dark chocolate
- Legumes such as beans, peas, lentils, pulses, peanuts and chickpeas
- Spices such as turmeric, ginger and cinnamon
- Green tea
Sticking to a diet consisting of these foods will not only help combat inflammation and pain but also help you maintain a healthy weight and reduce risk for many diseases. For more information on foods that can help with inflammation, read 10 Foods That Help Reduce Joint Pain.
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Whole Grains May Help You Lose Weight And Lessen Pain
Much has been made of the health benefits of whole grains, and for good reason, Sandon says. Whole grains are simply grains that still have all three parts of the original grain: the bran ,;endosperm,;and germ.
Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium, and magnesium than refined grains. In addition, a diet rich in whole grains has also been linked to better weight control, which can help reduce pain and symptoms of RA.
So, switch from white bread to whole wheat, and from regular pasta to whole grain, Sandon says. Caution: When buying whole wheat bread, dont be misled by the label. It should read 100 percent whole wheat or have the Whole Grain Stamp from the Oldways Whole Grain Council. Also add other whole grains to your menu, like a bowl of oatmeal in the morning or a bulgur;salad at night.
Do Any Foods Make Arthritis Worse
Some people feel that certain foods are bad for arthritis and that cutting them out helps with their symptoms. Some of the foods people worry about include:
- citrus fruits, such as oranges, lemons and grapefruit
- vegetables from the nightshade family including potatoes, tomatoes, peppers, chillies and aubergines
- gluten, a protein found in pasta, bread and cereals.
Theres no evidence that diets where certain foods are cut out, also known as exclusion or elimination diets, are helpful for people with osteoarthritis. They have been shown to sometimes help people with rheumatoid arthritis, though the food that may cause symptoms is likely to be different for each person.
This could be for a number of reasons, including the person being allergic or intolerant to the food they cut out, rather than being directly related to the arthritis. If healthy foods are not affecting your symptoms, you dont need to cut them out of your diet.
If you want to try cutting certain foods out of your diet to see if it improves your symptoms, the important thing to remember is to speak to a doctor or dietitian first. Theyll be able to support you and make sure youre trying out the change to your diet safely. Some foods are present in things we dont realise, so they can also help make sure you really are cutting out everything you plan to.
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