Food Choices For Patients With Arthritis
Food is medicine. Weâve all heard it before, but what does it mean? You canât really treat chronic conditions like arthritis with food. Can you? Are there arthritis foods, things you can eat that cure arthritis?
Unfortunately, no, you cannot cure arthritis not with food and not even with traditional medicine. You can, however, make food choices that help fight inflammation, the main characteristic of arthritis. The right foods also help boost your immune system and strengthen your bones to alleviate the painful symptoms of this chronic disease. Keep reading to discover the best foods to reduce inflammation, plus a few you should avoid.
Chia Seeds And Flaxseeds
Fish such as sardines, salmon, and tuna are chock full of omega-3 fatty acids and considered to be anti-inflammatory. One large study12 of middle-aged and elderly women found that those who consistently ate one or more servings of fish each week were 29% less likely to develop rheumatoid arthritis, caused by joint tissue inflammation.
If you dont like the taste of fish, you can try taking fish oil supplements. A product with at least 2:1 EPA to DHA ratio of omega-3 fatty acids is often recommended.13
Black beans, lentils, and other members of the legume family are high in fiber and rich in antioxidants that help decrease inflammation.14–16 They also are a good way to get protein in your diet without consuming red meats, which are associated with increased inflammation.17,18
Keep in mind that each body is different. For example, berries are considered anti-inflammatory, but if you have an allergy to them or they dont make you feel good, stop eating them. You can also try to reduce your arthritis symptoms by avoiding foods and drinks that trigger inflammation in the body, such as fried foods and sugary soda.
Its a good idea to discuss with your doctor or dietitian before you change your diet or start taking supplements.
Benefits Typical Among Greeks
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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Sweet Potato Salad With Wild Rice
“While most salads have a good deal of anti-inflammatory benefits, they are often humdrum, but you’ll be excited to eat this jazzy, inflammation-fighting number,” say The Nutrition Twins. “One of the stars of this recipe is the cinnamon which is one of the most potent anti-inflammatory foods. Plus, cinnamon has been shown to help regulate blood sugar which is important in controlling inflammation high blood sugar, and the insulin resistance that often accompanies it, can be pro-inflammatory.”
“Also jazzing up this salad is cilantro, which is packed with antioxidants that fight inflammation like terpinene and quercetin, and that have been shown to have anticancer, immune-boosting, and brain-protecting benefits. And while sweet potato, onion, curry powder, black pepper, carrots, and raisins, offer an additional anti-inflammatory punch, olive oil is packed with antioxidants that fight inflammation and help protect the heart. And olive oil’s antioxidant oleocanthal, has even been shown to work similarly to ibuprofen, an anti-inflammatory drug!”
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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What Are Beneficial Diet Plans For Psoriatic Arthritis
Youre no stranger to the fact that there are multiple diet plans in the market. These include fad diets, low-carb diets, heart healthy diets, lemonade diets, juice diets, and the list goes on. Is there a specific diet plan for individuals living with psoriatic arthritis to follow? There are several, actually.
- Paleo diet: Also known as the Caveman Diet, the Paleo diet avoids grains, nuts, processed foods, and dairy. Key staples of the Paleo diet include fish, eggs, meat, fruits and vegetables . The benefits of this type of diet for individuals living with psoriatic arthritis is that the main staples of the Paleo diet can reduce swelling often caused by processed and sugary foods and dairy.
- Anti-inflammatory diet: One of the most prevalent symptoms of psoriatic arthritis is joint inflammation. Eating foods with anti-inflammatory properties can reduce swelling. Fatty fish, leafy greens, and a variety of fruits are great food choices for less inflammation.
- Weight loss diet: To lose weight, you need to limit your intake of carbohydrates, sugars, and fats. Keeping your weight down keeps pressure off of your joints. Additionally, individuals who are overweight tend to have more severe forms of arthritis and are more prone to develop psoriatic arthritis.
What Are The Side Effects Of Eating Too Much Spinach
Although it is safe for most people to eat a bowl of spinach per day, people should be careful while eating excessive spinach every day. Disadvantages of eating spinach in excess on a daily basis are as follows:
Other possible complications may include low blood pressure, tremors or convulsions, vomiting, and a weak pulse.
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The Benefits Of Turmeric In Fighting Chronic Inflammation
Lets establish something first. Inflammation is not always a bad thing.
Its your bodys natural response to start the healing process .
Chronic conditions such as arthritis or ankylosing spondylitis involve chronic inflammation.
Acute and chronic inflammation are different and should be addressed differently.
When I was diagnosed with ankylosing spondylitis, nutrition helped me so much in managing acute inflammation.
I wanted to do things as naturally as possible and adopting a long-term approach to healing.
Curcumin or turmeric contains powerful anti-inflammatory properties.
There are a lot of studies that demonstrate the effectiveness of turmeric in reducing joint pain and symptoms of arthritis .
Smoothies are one of the best ways to supplement with turmeric .
Its barely noticeable when mixed with other fruits or greens. You can also add additional anti-inflammatory foods to make it even extra healthy!
I have a list of non-negotiable that I add to my smoothies and I always try to stick to it 90% of the time .
Heres my list of non-negotiable:
- Turmeric. Use fresh whenever possible.
Im using a green base . But you can use kale or even lettuce
You can also add a protein like plain Greek yogurt , protein powder, or hemp seeds.
In this case, I ran out of greek yogurt so Im just using hemp hearts. Other extra anti-inflammatory ingredients you can add:
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Can My Diet Affect Medication
Its important that you take any medication youve been given as youve been told to by your doctor, nurse or pharmacist.
Some drugs need to be taken in a specific way, such as before or after food, or with water you should be told about this, but the information leaflet included with your medication will also explain this, so make sure to read this carefully.
Taking certain drugs with food or after youve eaten can help to reduce the risk of certain side effects such as indigestion, stomach ulcers, feeling sick or vomiting. It can also help your body to absorb the drug properly and can make sure its not washed away by food or drink, for example if you use mouthwashes or gels.
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Replace Refined Carbs With Inflammation
Refined carbohydrates are found in a lot of staple foods, including white bread, white rice, and crackers. These carbs, devoid of nutritional value, may increase inflammation-producing compounds in the body. Refined carbs can also contribute to weight gain, which applies pressure to the joints. Stay away from refined, processed foods as much as possible, says Tehrani. The best recommendation is to eat pure foods in their whole form. When you do opt for prepared or packaged meals, choose wisely. Seek out lean, low-sodium prepackaged dishes such as vegetarian chili or salmon-based frozen meals. A simple and inexpensive switch would be to choose foods like oatmeal, whole-grain cereals, and brown rice. Whole grains reduce levels of CRP in the blood and are also great sources of fiber.
Nuts And Healthy Fats
Nuts like walnuts, pine nuts, pistachios, hazelnuts and almonds are rich in healthful monounsaturated fats. But dont go overboard eating nuts as they are also high in calories.
Walnuts are perfect for people with RA because theyre high in omega-3 fatty acids. A lower ratio of omega-6s to omega-3s is associated with a decrease in RA. So its essential to reduce omega-6s and increase omega-3s.
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Red And Processed Meats
Many meat products are produced by adding preservatives, artificial ingredients, hormones, and other additives. These are chemical ingredients that are foreign to the human body and can cause adverse and systemic inflammatory reactions in some people and in particular those people with RA.
Avoid processed meats like deli meats, bacon, and pepperoni which have been altered and cooked with hydrogenated oils and contain saturated or trans fats. Instead, choose lean cuts of meat that are labeled organic and grass-fed as opposed to grain-fed. Try to reduce your intake of red meat by swapping it for fish instead.
How Diet Affects Ra
Although there is no demonstrable link between diet and RA, studies have shown that the type of inflammation experienced in RA could be modulated by certain foods. Increased inflammation has been attributed to processed foods or foods cooked at higher temperatures.
It is recommended to increase consumption of foods that are considered to be anti-inflammatory, such as fruits, veggies, and cold water fish . As a result, inflammatory symptoms may improve and possibly lead to fewer flare-ups.
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Maintain A Moderate Weight
Having excess weight places pressure on the joints. In turn, this can make RA pain worse and prevent people from being active.
Losing just 1 pound of body weight will take 4 lb of pressure off the knee joints, for example.
The best way to lose weight and keep it off is by eating a healthful, balanced diet and exercising regularly.
Associations Between Subject Characteristics And Reporting That Foods Affect Ra
Subjects who reported that foods affect RA were younger than those who did not . Sex, BMI, smoking status, seropositivity, duration of RA, and use of corticosteroids, nbDMARDs, and bDMARDs did not differ between those who reported that foods affect RA, and those who did not. Clinician-reported disease activity scores, patient-reported disease activity scores, and self-reported flares also did not differ between groups, nor did self-reported medical conditions that might affect diet .
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How Is Ra Treated
RA can be effectively treated and managed with medication and self-management strategies. Treatment for RA usually includes the use of medications that slow disease and prevent joint deformity, called disease-modifying antirheumatic drugs biological response modifiers are medications that are an effective second-line treatment. In addition to medications, people can manage their RA with self-management strategies proven to reduce pain and disability, allowing them to pursue the activities important to them. People with RA can relieve pain and improve joint function by learning to use five simple and effective arthritis management strategies.
Ra Diet: What Foods To Eat If You Have Rheumatoid Arthritis
Rheumatoid arthritis patients require a stable, healthy diet for a number of reasons. Patients may become overwhelmed by their chronic pain and inflammation, remain undernourished, or develop medical complications.
Maintaining a healthy diet is an important part of protecting your overall health, managing weight, improving energy levels, boosting your mental health and boosting your immune system. While diet alone cant treat your symptoms, the right diet for RA can certainly go a long way in helping you feel better overall.
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Choose Fatty Fish Over Shellfish To Help Manage Arthritis Symptoms
Lobster, shrimp, oysters, and other shellfish have been known to exacerbate a form of arthritis known as gout, and they may also be pricey. A study published in the New England Journal of Medicine followed more than 40,000 men with no incidence of gout over a 12-year period and found that men whose diets were rich in meats and seafood had a higher incidence of gout than those who kept meat and seafood consumption low.
But there are seafood options that are actually good for arthritis. Fatty fish such as salmon, tuna, and sardines contain high levels of omega-3 fatty acids, which decrease the production of some inflammatory chemicals. They also contain vitamin D, which can decrease joint swelling and pain. Fish oil supplements are also a good option, though some brands may be expensive . Another study, published in the Journal of Arthritis and Rheumatology, found that fish oil supplements can significantly reduce the symptoms of rheumatoid arthritis.
Foods That Are Bad For Arthritis
Arthritis is a painful condition that causes swelling of the joints. There are several different types of arthritis, such as reactive arthritis and rheumatoid arthritis, though all forms are painful. According to the Physician’s Committee for Responsible Medicine, over 20 million Americans suffer from osteoarthritis and 2 million have rheumatoid arthritis. Since arthritis affects so many people, finding a cure is very important. There is currently no cure for arthritis, but avoiding certain harmful foods may help decrease the pain and inflammation associated with it.
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What Exactly Is Arthritis
Arthritis, or joint inflammation, describes swelling and tenderness of one or more of the joints. Its main symptoms include joint pain, swelling and stiffness. Arthritis is a general term for a group of over 100 diseases causing inflammation and swelling in and around the joints.
Joint inflammation is a natural response of the body to a disease or injury, but becomes arthritis when the inflammation persists in the absence of joint injury or infection. Arthritis usually worsens with age and may even lead to a loss of joint movement.
There are different types of arthritis such as:
- Warm skin over the joints
- Redness of the skin over the joints
- Reduced range of movement.
A Diet That Can Help In Rheumatoid Arthritis Pain Management
- Fruits and Vegetables Consume different varieties and go for lots of colored veggies and fruits. Vitamin-K rich leafy vegetables like spinach and kale reduce inflammation and help take your arthritis pain down a few notches. Similarly, fruits and berries in particular have an abundance of antioxidants that help reduce inflammation. They are all great choices for your arthritis diet.
- Whole Grains: Foods like oatmeal, brown rice, and cereals are excellent sources of whole grains. Substitute your diet with a high-protein plant diet and whole grains to reduce chronic arthritis pain.
- Nuts: To reduce inflammation, its a good idea to increase fiber in your diet. Change whats on your plate with nuts like walnuts, almonds, etc. They are a great source of omega-3 fatty acids and antioxidants that help in arthritis pain control.
- Fatty Fish: Put it on your plate at least twice a week. Fatty fish is useful to limit stiffness in the joints and are great sources of Omega-3 fatty acids. They help in the reduction of inflammation and chronic arthritis pain.
- Green Tea: Compounds in green tea have excellent anti-inflammatory and antioxidant properties making it the perfect choice for your rheumatoid arthritis pain management diet.
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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.