Best And Worst Foods For Arthritis In Seniors
Besides osteoarthritis, ankylosing spondylitis, and rheumatoid arthritis, many other diseases can affect the joints, including Lyme disease, lupus, Sjogren disease, etc. Despite the different types of arthritis in seniors, they all cause similar symptoms. These include joint pain, swelling, and stiffness. The intensity of the symptoms may vary from day to day, making it frustrating to live with. But in addition to exercises and other targeted treatments, you can eat to relieve symptoms and live your best life. What are the best foods for arthritis? And which are the worst?
Best Oils For Arthritis
The oil you put on your salad can add to your anti-inflammatory arsenal.
Among the myriad bottles of oils lining grocery store shelves are some that offer a dose of anti-inflammatory action and other health perks for people with arthritis. When part of a diet that emphasizes vegetables, fruits, whole grains and lean proteins, certain oils can help stave off heart disease, stroke and diabetes, for which many people with arthritis have an increased risk.
Some may also help prevent inflammatory conditions such as rheumatoid arthritis, as well as certain cancers, says Sara Haas, a Chicago-based dietitian, chef and spokesperson for the Academy of Nutrition and Dietetics.
Oils Explained
All oils are a mixture of fatty acids monounsaturated, polyunsaturated and saturated and its the ratio of these acids that determine whether an oil or fat is healthful or harmful.
Healthy oils and fats have a higher amount of unsaturated fatty acids and a lower amount of saturated fatty acids than their less-healthy counterparts, says Haas. Unsaturated fats mono and poly have unique health benefits. Monounsaturated fats can help lower your blood LDL level and raise HDL cholesterol, which in turn can help prevent cardiovascular disease. Polyunsaturated fats may lower total blood cholesterol, which also helps prevent heart disease.
Here are Haass top picks for healthy oils.
Olive Oil
Grapeseed Oil
Walnut Oil
Avocado Oil
Canola Oil
Nightshade Vegetables Just When You Thought You Were Being Healthy
You may be wondering what in the world vegetables might have to do with inflammation — especially since they’re usually credited with reducing it, not causing it. While this is mostly true, there are some veggies that can cause inflammatory responses in people with nightshade sensitivities. Nightshade vegetables include things like tomatoes, potatoes , eggplant, peppers, goji berries, and tomatillos.
Nightshade vegetables contain alkaloids which, if present in high concentrations, can affect calcium metabolism and absorption. This calcium can actually end up depositing on soft tissues and in your joints, leading to an inflammatory response. If you suspect you might have a nightshade sensitivity, you should talk to your endocrinologist or rheumatologist about sensitivity testing or elimination diets.
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Do They Offer Any Health Benefits
No reliable scientific research exists on weight loss cleanses despite the wide array of health claims that typically accompany them. Most of these statements are marketing taglines that are at best based on anecdotal evidence.
Most weight loss cleanses are low-calorie and brief, and some research supports the notion that short-term, very-low-calorie diets have a positive health impact.
Several studies in people with type 2 diabetes noticed that a VLCD regimen significantly reduced fasting blood sugar levels (
5 ).
Keep in mind that many of these health effects are likely to be seen with weight loss in general and not necessarily unique to the VLCD method.
Its well known that achieving and maintaining a healthy weight can help treat and prevent various chronic diseases. VLCD methods are just one of many ways to lose weight and may not be ideal for most people.
A VLCD in the form of a weight loss cleanse can be socially isolating and difficult to adhere to, as its far from a long-term, healthy eating pattern.
Additionally, VLCDs in the aforementioned studies were carried out under medical supervision, whereas a weight loss cleanse sold on the internet wont have that advantage.
Many popular cleanses also replace a supportive and balanced approach to healthy living with costly investments in juices, supplements and instruction manuals with little to no evidence backing their effectiveness.
Are Mushrooms Good For Arthritis
Mushrooms are good for arthritis patients as they are rich in nutrients and they retard inflammation. They are the richest vegetarian source of vitamin D, which is important in maintaining healthy bones, muscles, and immunity. Other foods which are good for arthritis are:
- Fatty fish like sardines, salmon, and fresh tuna
- Unsweetened cocoa
- Cherries
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Tips For Eliminating Inflammatory Foods For Rheumatoid Arthritis
Maintaining a healthy diet can be done by simply eliminating or reducing inflammatory foods for rheumatoid arthritis. Here are some tips to help you to better avoid these kinds of foods:
- Always read ingredient labels and look for indicated levels of saturated and trans fats
- Compare different product brands to see which ones have lower levels of unhealthy fats and sugars
- Switch to natural cooking oils like olive or avocado oil
- Avoid deep fried foods or ones that have been cooked at high temperatures
- Choose more low fat and trans-fat-free options when buying packaged foods
- Add more omega-3 fatty acids and reduce omega-6 fatty acids
- Eat as close to nature as possible by consuming less prepackaged and processed foods
If youre concerned about how inflammatory foods for rheumatoid arthritis are affecting your symptoms, talk to your doctor about dietary solutions. Remember to stick to as many fruits, vegetables and whole grains as possible to help lower your inflammation levels.
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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If You Have Rheumatoid Arthritis Avoid Soda And Other Sugary Beverages
Add rheumatoid arthritis to the long list of conditions that are made more difficult to manage by eating a diet high in added sugar. In a 2018 study published in Arthritis Care & Research, researchers polled 217 individuals with RA about the ways 20 common foods affected their RA symptoms. Sugar-sweetened soda was the most troublesome food, with 12.7 percent of respondents saying it worsened their symptoms. Desserts came in as a close second, with 12.4 percent of respondents linking sweet treats to RA flare-ups.
Another study, published in 2014 in The American Journal of Clinical Nutrition, tried to determine if drinking sugar-sweetened soda increased risk for developing RA in women. They followed nearly 187,000 women for an average of 18 years. The researchers found that women who consumed one or more sugary sodas a day had a 63 percent increased risk for developing seropositive RA. This is the most common type of RA, in which a blood test detects antibodies the immune system produces against body tissue . Soda consumption appeared to have no impact on potential for developing seronegative RA, the other main form of RA in which antibodies can’t be detected but an individual still has RA symptoms.
Dont Eat That Four Foods To Avoid Eating With Arthritis
Here are a few foods to avoid with arthritis.
Fats and Oils
Fats and oils are a normal part of your diet. However, there are certain types of fats that are simply not good for you and should be avoided if you have arthritis. While you should limit saturated fats and omega 6 fatty acids, you should completely avoid trans fats. Not only does trans-fat increase bad cholesterol, but it also decreases good cholesterol.
While you can find small amounts of trans fats naturally in certain meats, the worst trans fats can be found in manufactured goods. Common trans-fat foods you should avoid include:
- Fried foods
- Pre-packaged baked goods
Its best to avoid any type of food with added trans-fat. It simply isnt good for your body and can make symptoms worse if you have arthritis.
Sugars
One of the most common, yet difficult foods that people with arthritis should avoid is excessive sugar. The reason this should be avoided is that high levels of sugar in your body can lead to increased advanced glycation end-products . The result? Inflammation. Foods with excessive sugar to avoid include:
- Candy
- Honey
Salt
If you live with arthritis, then you should absolutely limit your sodium intake. Often, people assume that food must taste salty in order for it to have high levels of sodium. However, this is simply not true. Here are a few foods that are actually very high in sodium, and should be avoided:
- Breakfast cereal
Alcohol
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Choosing The Right Fats
Research suggests that eating foods with healthy fats rather than foods with unhealthy fats may help reduce the symptoms of arthritis. While these effects are modest compared to medicines, healthier fats do not have any serious side effects. They also have other health benefits, such as reduced risk of heart disease.
Healthier dietary fat
- Monounsaturated fat: Researchers have found a link between these types of fats and reduced disease activity in rheumatoid arthritis. Foods that are high in monounsaturated fats include vegetable oils , avocados and many nuts and seeds.
- Omega-3 fats: Studies show that eating foods rich in omega-3 fats can help reduce inflammation, particularly in rheumatoid arthritis. Foods rich in omega-3 fats include:
- fish: oily fish, such as sardines and salmon, have greater amounts of omega-3 fats
- fish oil supplements: see Fish oils for more information
- ground linseeds and linseed oil
- canola oil
- walnuts.
Harmful dietary fat
- Saturated fat: This is a type of fat that comes mainly from red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels, particularly unhealthy LDL-cholesterol. This type of cholesterol has been linked with increased cartilage damage in people with osteoarthritis. These fats can also increase your risk of cardiovascular disease.
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.
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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.
Are Eggs Good For Arthritis
Studies show that regularly eating Omega-3 acids, like eggs, can reduce inflammation. Yet, the results are very different if you have an egg intolerance or sensitivity.
Here at yorktest, we conducted a study that showed that those with an autoimmune disorder, such as Rheumatoid Arthritis, display a much greater reaction to particular foods than those with healthy autoimmune systems.
With a simple finger-prick blood test, the yorktest laboratory team can identify your IgG antibody reactions to up to 208 food and drink ingredients.
Our experts can then guide you through the process and provide dietary advice that will help you make sure you dont lose out on the nutrients, should you be advised to cut certain foods out of your diet altogether.
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Foods To Avoid With Arthritis
While there are over 100 different types of arthritis, the generally accepted definition is that arthritis refers to the inflammation of the joints. Common symptoms include swelling, pain, and inflammation. However, the severity and intensity of the symptoms can vary significantly from patient to patient.
Arthritis is an incredibly common disease that can take a toll on a person, both physically and emotionally. While there are certainly a variety of medications that a person can take, your diet can also play a critical role in how well you feel on a day to day basis. While this may feel somewhat overwhelming, it also gives hope that people can take back some control of their health and do things to help their body thrive even if they have this disease, which can sometimes become debilitating.
Keep in mind, though, that certain foods can enhance inflammation, which is the exact opposite of what you want to happen when you have a disease like arthritis. Believe it or not, some foods can trigger arthritis-like symptoms.
What To Eat When You Have Arthritis
Arthritis can be a very painful condition, but knowing the best foods for arthritis may provide some pain relief. Since arthritis is characterized by the inflammation and stiffness of the joints, going on an anti-inflammatory diet may help ease the symptoms of arthritis. What are the foods in an anti-inflammatory diet? We have compiled a list of delicious and nutritious anti-inflammatory foods as a guide.
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What Foods Make Arthritis Worse
Which are the foods to avoid with arthritis or if youre following an anti-inflammatory arthritis diet plan?
Fried foods
Anything fried, processed or containing hydrogenated oils triggers systemic inflammation. Ensure to eliminate fast food, fried breakfasts, sweets and doughnuts from your diet.
Sugar
Research shows that sugars, of any kind, release cytokines into the body. Cytokines are known to cause inflammation, aggravating arthritis in its many forms, and should be completely avoided.
Saturated fats
Love pizza smothered in cheese? Bad news. Saturated fats, found in red meats, dairy, pasta and desserts, worsen inflammation and arthritic symptoms.
Oils
Consuming a pinch of sunflower or any other oil should be okay, but eating Omega 6 fatty acids in great quantities can cause inflammation.
Other foods and drinks to avoid include refined carbohydrates , alcohol, MSG and gluten. Studies show that there may be an overlap of those who suffer with arthritis and those who have coeliac disease. If you think you may have the latter, its important to go to your GP and find out by taking a simple test.
Citrus Fruits Cause Inflammation
Some people believe that they should avoid citrus fruits because the acidity is inflammatory. However, this is not the case. In fact, citrus fruits have anti-inflammatory benefits, as well as being rich in vitamin C and antioxidants.
Grapefruit juice can, however, interact with some medicines that doctors use to treat arthritis. People who are undergoing treatment should check with a doctor before incorporating it into their diet.
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How Can I Keep To A Healthy Weight
Keeping to a healthy weight is important for your general health, but it can also have benefits for people with different types of arthritis.
Being overweight can put more strain on your joints particularly those in the legs. The force put through your knees when walking can be two or three times your body weight, so losing even a small amount of weight can make a difference. Being overweight can also increase inflammation in the body, which could cause you more pain.
You may be more likely to develop certain types of arthritis if youre overweight, including rheumatoid arthritis, gout, back pain and osteoarthritis.
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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A Guide To Healthy Eating
The best diet for arthritis is a healthy, balanced diet. This can help you reach and maintain a healthy weight and reduce your risk of other health problems. Talk to your doctor or see the Australian Dietary Guidelines to learn about the amount and kinds of foods that we need to eat for health and wellbeing. You may also find it helpful to see a dietitian for advice that is tailored to your individual needs.
CONTACT YOUR LOCAL ARTHRITIS OFFICE FOR MORE INFORMATION AND SUPPORT SERVICES.To find a dietitian, talk to your doctor, contact the Dietitians Association of Australia on 1800 812 942 or use the find a dietitian service at www.daa.asn.au