Sunday, April 14, 2024

Is Sardines Good For Arthritis

Processed And Red Meats

Anti-inflammation diet

Diets high in processed red meat and dairy

What a person eats can help:

  • reduce inflammation levels in the body
  • maintain a moderate weight
  • promote tissue health and healing

Usually, inflammation protects the body from harm by helping defend against infection and aiding wound healing. However, when inflammation persists for an extended period, chronic symptoms can develop.

What a person eats has an impact on inflammation levels. Some foods are inflammatory, and others are anti-inflammatory.

According to the Arthritis Foundation, numerous studies show that anti-inflammatory foods can reduce arthritis pain and progression.

A persons body weight also influences inflammation levels. Fat cells produce cytokines, which are immune cells that increase inflammation.

A person can use a diet to maintain a moderate weight, which may help with inflammation and reduce joint pressure.

Finally, some types of arthritis have specific trigger foods. For example, foods high in purines

Consuming the following foods may benefit people with arthritis.

The Role Of Beverages During Treatment Of Ra

Beverages should be considered as one element of the wider diet, as well as the inherent dietary disturbances and gastrointestinal side-effects that can arise from various aspects of RA and its management. Many of our most effective and commonly used DMARDs, such as methotrexate, can have adverse gastrointestinal side effects including diarrhoea and nausea . This can have wider implications for malnutrition, overall well-being, and disease activity outcomes. The widespread and often prolonged use of glucocorticoids corticosteroids brings with it multifaceted effects on the gastrointestinal system, including increased risk of gastrointestinal bleeding and perforation, nausea and vomiting, and effects on metabolism leading to weight gain, hyperglycaemia, and type 2 diabetes mellitus . In fact, patients on long-term corticosteroids are four times as likely to develop type 2 diabetes mellitus, compared to controls. This highlights the need to consider diet, especially aspects such as sugar intake, in the holistic management of RA patients. As detailed here, many beverages have a high sugar content, with proven harmful effects for both disease onset and progression.

Should I Stop Exercising If Im In Pain


Its normal to feel some stiffness or discomfort when starting a new exercise programme. But it should settle down. Dr Chikusu says: Your muscles may be stiff the next day. Thats expected and happens to anyone when they start a new exercise programme.

Its just your muscles reacting in response to the exercise and it should settle down within a week. If it doesnt, seek medical advice. The exercise youve tried may not be suitable.

She adds: Before you start a new exercise programme, check with your GP that its safe for you to do so. Starting a new exercise programme should be a gradual process.

For some people, even 10 minutes is enough to start with. Slowly build up when youre ready. If youre exercising and the pain becomes severe, stop. Always stop if you have any kind of severe pain, says Dr Chikusu.

You shouldnt be thinking, No pain, no gain thats wrong. Stop and get advice from your GP or physiotherapist.

Learn more about exercising with arthritis.

Recommended Reading: What Can Help Rheumatoid Arthritis

Is Canned Tuna Ok For Arthritis

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.

Add Pomegranate Juice To Your Drinking Habits

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Drinking all-natural fruit juice can help improve your health, and pomegranate juice is known as being one of the most nutrient-dense juices out there.

âPomegranate juice, on average, contains four times the antioxidants of green tea and has potent anti-inflammatory properties. Antioxidants help fight off free radicals that contribute to cell damage and inflammation in the body,â says Goodson.

To reap the most benefits from pomegranate juice, youâll want to look for a bottle that is 100% juice with no added sugars, no preservatives, and no fillers, like POM Wonderful 100% Pomegranate Juice.

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Food As Treatment For Arthritis

Arthritis symptoms can include joint swelling, pain, stiffness, and decreased range of motion. Some forms of arthritis, like rheumatoid arthritis, are inflammatory diseasescaused by inflammation in the body that affects the joints and other systems. Others, like osteoarthritis, are the causes of inflammation, particularly in the joints.

Either way, managing and reducing inflammation is essential to reducing pain, stiffness, and swelling for both types of conditions. Inflammation associated with arthritis is often targeted by medications with the aim to help improve symptoms and decrease pain. Certain foods also have inflammatory properties, making them a powerful complementary treatment for arthritis.

Researchers have found that the Mediterranean diet may provide benefits in reducing pain and swollen and tender joints in rheumatoid arthritis patients. One study looked at adherence to the Mediterranean diet and pain associated with osteoarthritis. It concluded that, within the study group of 4330 subjects, a lower risk of osteoarthritis symptoms and pain was associated with those who followed a Mediterranean diet pattern.

Other studies have looked at a general anti-inflammatory diet and its impact on arthritis. One research trial saw a positive effect of an anti-inflammatory diet on disease activity in people with rheumatoid arthritis.

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 wonât 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.

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What Foods Trigger Arthritis

Red meat, such as burgers and steaks. Processed meats like hot dogs, brats and other sausages. Refined carbohydrates like the ones you find in breads and pastries. Dairy products, because for many people, casein, a protein common in milk, ice cream and cheese, has been shown to irritate the tissue around joints.

Benefits Typical Among Greeks

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Their findings, published in the Annals of Rheumatic Diseases, clearly identify that arthritis relief may result from this eating plan, so typical among the inhabitants of many of the Greek isles. Meanwhile, University of Buffalo researchers found that mice fed high doses of fish oil and vitamin E had reduced levels of a specific protein that causes joint swelling and pain. Greek investigative scientists themselves found that a similar Mediterranean diet reduced the onset of rheumatoid arthritis by nearly three-fold thats compared with those who ate less olive oil and fewer fruits and vegetables.

So, it seems, the ingredients in these key cooking oils may be the key to pain relief. In addition to being good sources of heart-healthy fats, olive and canola oils are rich in oleic acid and vitamin E. Like vitamin E, oleic acid has an anti-inflammatory effect and is thought to reduce inflammatory protein levels.

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Healthy Weight And Arthritis

If youre overweight or obese, the extra load on your joints may be making your arthritis symptoms worse, especially if the affected joints include your hips, knees, feet or spine. Theres also a clear link between being overweight and an increased risk of developing osteoarthritis.

To lose excess weight you need to be active, but this can be challenging for people with arthritis due to pain or stiffness. See your doctor, dietitian or health professional for information and advice.

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Potential Risks Of Canned Sardines

While sardines can be a healthy addition to the diet, a few people should exercise caution. If you have high blood pressure or gout, or are susceptible to kidney stones, you may want to avoid sardines. Canned sardines can present the following health risks to at-risk individuals:

High Blood Pressure

Sardines contain a lot of sodium. One can provides around a third of your daily value. Those with high blood pressure should restrict sodium because it attracts water and adds to the volume of blood in the body. If you need to reduce salt, you can still enjoy sardines by decreasing your serving size and making the rest of your meal low-salt.

Gout Attacks

The best diet for gout is one that is low in purines, which are a type of chemical that breaks down into uric acid. When you have gout, the uric acid in your body crystallizes in your joints, causing joint pain. Oily fish like sardines and anchovies are high in purines, so if you have gout, you should find other ways to reap the benefits of eating fish. This could mean taking fish oil supplements or eating white-fleshed fish such as cod.

Kidney Stones

The same uric acid that causes gout can also lead to kidney stones. Because sardines contain purines, which break down into uric acid, they arenât a good choice for those at risk of kidney stone formation. The high sodium in sardines can also increase calcium in your urine, which is another risk factor for kidney stones.

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The Ultimate Arthritis Diet

Stock your fridge and pantry with Mediterranean staples to fight pain and inflammation.| By Amy Paturel

One of the most common questions people with any form of arthritis have is, “Is there an arthritis diet?” Or more to the point, What can I eat to help my joints?

The answer, fortunately, is that many foods can help. Following a diet low in processed foods and saturated fat and rich in fruits, vegetables, fish, nuts and beans is great for your body. If this advice looks familiar, its because these are the principles of the so-called Mediterranean diet, which is frequently touted for its anti-aging, disease-fighting powers.

Studies confirm eating these foods can do the following:

  • Lower blood pressure
  • Protect against chronic conditions ranging from cancer to stroke
  • Help arthritis by curbing inflammation
  • Benefit your joints as well as your heart
  • Lead to weight loss, which makes a huge difference in managing joint pain.

Whether you call it a Mediterranean diet, an anti-inflammatory diet or simply an arthritis diet, heres a look at key foods to focus on and why theyre so good for joint health.


How much: Health authorities like The American Heart Association and the Academy of Nutrition and Dietetics recommend three to four ounces of fish, twice a week. Arthritis experts claim more is better.

Nuts & Seeds

How much: Eat 1.5 ounces of nuts daily .

Best sources: Walnuts, pine nuts, pistachios and almonds.

Fruits & Veggies

How much: Aim for nine or more servings daily .

Does Cheese Inflame Arthritis

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Several studies have shown that saturated fats trigger adipose inflammation, which is not only an indicator for heart disease but it also worsens arthritis inflammation. Pizza and cheese are the biggest sources of saturated fats in the average American diet, according to the National Cancer Institute.

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Opt For Beans Not Beef To Cut Calories And Manage Weight

Ground beef is full of protein, which can help keep you full. But it is also processed and can cause high levels of purines, natural substances found in most foods that convert to uric acid in the body. Gout, a type of arthritis, may occur when excessive levels of uric acid form crystals that gather in the joints and cause pain. Whats more, meats cooked with high heat can trigger inflammation too. For a healthier alternative, swap your ground beef for beans, which are cheaper and full of protein and fiber. Fiber is good for arthritis relief because it may help reduce inflammation. Fiber also helps to reduce C-reactive protein , a substance produced in the liver that is present in blood when there is inflammation in the body.

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Hot Chocolate With Turmeric

We noted above that cacao can help in the fight against joint pain and inflammation. So now we have a little secret that cup of hot chocolate you love to sneak in on cold winter days brings with it a dose of good news. Flavanols in chocolate can keep your arteries healthy by cleaning the endothelial cells, preventing inflammation from striking forth as a result. Even the US National Library of Medicine is on board with cacao as a remedy for arthritis pain, noting that decreased adhesion molecules and 4-series leukotrienes in serum, nuclear factor B activation in leukocytes, and the expression of CD62P and CD11b on monocytes and neutrophils.

Were not going to hold you to memorizing that line. Just know that cacao along with each of the delicious drinks weve covered here can aid in your fight against joint pain and inflammation. Plus, they taste good while doing it. Hows that for a positive spin on a tired conversation?

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How To Select Sardines

If you purchase canned sardines, its better to buy those that are packed in olive oil rather than soybean oil. They also come packed in water. This version is a good option if youre looking for ways to reduce your fat intake.

Whichever you buy, be sure to check the expiration dates on the can prior to purchasing.

If you purchase sardines fresh, be sure to inspect them first. Things to look for in fresh sardines include:

Sardines are a very versatile food. They can be used in salads, as a snack on crackers, or as part of the main course.

If you are using fresh sardines, they should be gutted and then rinsed.

Once you have them ready, try some of these tasty recipes to integrate sardines into your eating plan.

Spaghetti With Sardines Red Onions And Chilli

Omega 3 for chronic pain, by Dr Andrea Furlan MD PhD Physiatry
  • 300g wholemeal spaghetti
  • 2 cans sardines
  • 3 red onions, finely sliced
  • 2 tsp chilli flakes
  • 1 lemon, zest and juice
  • Chopped parsley or fennel fronds to serve

Fry the sliced red onion in the oil from the sardines for five minutes or until translucent but not brown.

While the onions frying, cook the spaghetti according to the packet instructions.

Flake the sardines into a bowl, add the lemon zest and juice, and the chopped parsley

Take a ladleful of pasta cooking water before you drain the spaghetti and add it to the onions. Add the drained spaghetti and chilli flakes and leave to simmer for a couple of minutes.

Stir in the sardine, lemon and parsley mixture.



PS The photograph includes fennel, but we all agree it tastes better without the fennel. My family ate several versions this summer! Unfortunately we came to this agreement after the dish was photographed But do go ahead and add two bulbs of thinly sliced fennel if you want.

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Reduce Your Sugar Intake And Up Your Exercise

Its not just about getting the right vegetables in your diet. You also need to look at the foods that are possibly causing your rheumatoid arthritis and consider other ways to help improve your health.

One of the main food groups that you want to avoid is added sugar. Unnatural sugar processes in the body differently to natural sugar, since most natural sugar includes plenty of fiber. The refined sugar goes straight to the bloodstream and sets off the insulin response. The body must combat that, and it can lead to the immune system setting off the inflammatory response. Even if you have a healthy diet in other ways, too much sugar is going to make your rheumatoid arthritis worse.

And while the diet can be beneficial, it isnt a magic cure. You will still need to improve your overall lifestyle. Adding more exercise, reducing your alcohol intake, and quitting smoking are three things that you can do. Exercise is one of the most beneficial as it helps to boost the blood flow around your system. When you have better blood flow, you reduce the amount of pain that you feel. You also improve the release of happy hormones, which include the bodys natural painkillers.

Salmon Benefits According To Nutritionists

Heres why you should start incorporating more into your diet.

Integrating more seafood into your diet can be tricky, but its probably worth the effort every now and then: The American Heart Association recommends eating fish at least twice a week for a reason. Salmon, in particular, is a good dish if youre trying to be conscious of your heart health. Below, youll find 11 health benefits of salmon, according to registered dietitians.

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