Garlic And Root Vegetables
Garlic, onions, ginger and turmeric have anti-inflammatory properties. Various studies have shown that these pungent root vegetables can be useful in treating symptoms of arthritis and other joint pain. Incorporate these vegetables into meals for added flavor. Plus, theyre all available in a supplement.
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.
What Is The Arthritis Diet
For people with arthritis, following an anti-inflammatory diet may help with managing symptoms such as pain and swelling. Many of these foods are found in the Mediterranean diet, which emphasizes fruit, vegetables, beans, fish, and healthy fats such as olive oil, notesDeborah McInerney, clinical nutritionist at the Hospital for Special Surgery in New York City.
Those with rheumatoid arthritis have an increased risk of heart disease because they experience systemic, or body-wide, inflammation. Therefore, a heart-healthy diet can help manage arthritis symptoms and lower the risk of developing other chronic illnesses such as heart disease and Type 2 diabetes, says Hinkley.
People with obesity are at increased risk of developing osteoarthritis because carrying extra weight puts more strain on the joints, especially those in the lower body, Hinkley adds. Due to that elevated risk, those with osteoarthritis often benefit from following a heart-healthy diet due to its ability to help with weight loss.
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Our Orthopaedic Doctors Are Here To Help
Despite well-intended prevention efforts, sports injuries, joint pain in the back, knee, hip, spine and other parts of the body can occur. If you find yourself in need of expert orthopaedic care, were here to help.
Cary Orthopaedics provides comprehensive orthopaedic care. We have specialists for the treatment of all joints, as well as doctors who focus on joint replacements and spine care. We also offer the latest methods of physical therapy and acupuncture.
Our locations in Raleigh, Cary, Morrisville and Holly Springs are conveniently located to serve patients from across the Triangle.
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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Foods That Help Reduce Joint Pain
Ben Franklin was right when he said: An ounce of prevention is worth a pound of cure. We agree, so our orthopaedic specialists encourage patients to adopt dietary and exercise habits that support strong bones and joints.
Your everyday routine can have a big impact on the health and longevity of your joints. For example, choosing foods that build bone density, strengthen connective tissue and reduce inflammation can help you prevent injuries and preserve your joints for a long, active life.
We often see patients who are curious about making lifestyle changes to reduce joint pain. Yet our orthopaedic doctors recognize that its hard to change everything at once. Therefore, taking a look at your diet is a great place to start.
Heres our take on 10 foods that may help reduce pain and increase mobility in the joints:
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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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.
Eat More Fruit And Vegetables
The World Health Organisation recommends that you eat at least five portions of fruit and vegetables every day. This is to make sure your body receives the important nutrients that it needs to maintain good health and to protect it during the stress of disease. It has been suggested that antioxidants may help to protect the joints by mopping up some of the chemicals that cause inflammation. Choose more vegetables or salad to help fill your plate but lower your calorie intake. Fruit and vegetables are good sources of fibre and choosing fruit and vegetables of different colours will give you a variety of vitamins and minerals. Brightly coloured vegetables and fruits are rich in antioxidants, as are leafy green vegetables.
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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.
Additions To Your Diet
Add these high-quality foods to your diet. They can help to fill nutritional gaps and reduce joint pain:
Inflammatory Foods To Avoid
Along with knowing which foods to add to your diet for healthier joints, its also vital to know what to avoid. Certain foods can increase inflammation in your body and joint pain. Inflammatory foods you should limit or steer clear of include:
- Processed foods
- Oils high in Omega-6 fatty acids or saturated fats
- Sugar and refined carbohydrates
Vegetarian And Vegan Diets
Many people choose to take up vegetarian or vegan diets for personal, religious, ethical, health or environmental reasons. Generally speaking, vegetarians dont eat any meat or fish, and vegans dont eat meat, fish, dairy, eggs, and other animal products.
Theres no evidence that avoiding foods such as red meat can help with rheumatoid arthritis.
Eating a plant-based diet has lots of health benefits, but its important to make sure youre still getting enough nutrients and making sure that any substitutes for animal products are still healthy choices.
Some people find that a vegetarian diet does help with their symptoms but before you change your diet, you should speak to your doctor or a dietitian to make sure youre still getting all the nutrients you need.
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Glucosamine And Chondroitin And Arthritis
The supplements glucosamine and chondroitin are popular yet evidence about their effectiveness in treating arthritis is very limited.
Some studies show that glucosamine sulphate and chondroitin, taken either separately or in combination, may improve pain slightly for people with osteoarthritis. There is no evidence that these supplements are effective for any other forms of arthritis.
Glucosamine and chondroitin may interact with other medication, including warfarin, and should only be taken after consultation with your doctor.
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You are what you eat. Its a familiar statement, but we all recognize there is a direct correlation between nutrition – the food we eat – and our overall health. If you are suffering from arthritis, the foods you eat can play a key factor in helping relieve your pain!
Arthritis is a disease that affects people regardless of age, gender, or ethnicity. It causes pain, swelling, and stiffness in the joints. The most common types of arthritis are osteoarthritis and rheumatoid arthritis. Osteoarthritis results from wear and tear to the joints over time, which breaks down cartilage. Rheumatoid arthritis occurs when the immune system attacks the joints.
If you are suffering from arthritis, the foods you choose to eat can help relieve arthritis pain. Your diet can directly aid in reducing the bodys inflammatory response and boosting the immune system easing the symptoms of arthritis.
Some foods that help relieve arthritis pain include:
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Foods For Fending Off Osteoarthritis Inflammation
During National Arthritis Month, we have discussed the symptoms of osteoarthritis and ways to help alleviate the pain. Did you know there are a number of foods that can reduce the inflammation and swelling that causes the pain associated with osteoarthritis? The Arthritis Research Institute of America recommends these foods to help decrease inflammation, improve joint flexibility and ease pain. Stock up on these superfoods your next trip to the supermarket!
Salmon contains omega-3 fatty acids that can reduce joint pain and shorten the duration of morning stiffness.
Bananas and Plantains are high in magnesium and potassium that can increase bone density. Magnesium may also alleviate arthritis symptoms.
Blueberries are full of antioxidants that protect your body against both inflammation and free radicalsmolecules that can damage cells and organs.
Green Tea has anti-inflammatory properties.
Orange Juice contains Vitamin C, which is important in the development of normal cartilage.
Tofu can reduce pain and swelling in chronic knee joint pain. Try it in a fruit smoothie!
Peanut Butter is rich in vitamin B3, a supplement that may help improve flexibility and reduce inflammation.
Whole Grain Breads and Cereals can alleviate morning stiffness and pain.
Lobster is a good source of vitamin E that may have a protective effect against knee osteoarthritis.
Evidence About Diet And Arthritis
People with gout may find that avoiding certain foods, in combination with gout medication, may prevent a gout attack.
However, theres no substantial scientific evidence that other forms of arthritis can be improved or alleviated by avoiding particular foods.
There is no conclusive evidence that the following foods trigger or aggravate the symptoms associated with arthritis and other musculoskeletal conditions:
- acidic foods such as lemons, oranges and tomatoes
- nightshade foods such as tomatoes, potatoes, peppers and eggplants
These foods all contain important nutrients and avoiding them may cause other health problems.
People who have an intolerance to certain foods have found that excluding them from their diet can make them feel better overall. However, its unclear how this affects arthritis symptoms. If youre thinking of excluding foods from your diet, speak with a dietitian to make sure youre not eliminating important nutrients.
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What About The Mediterranean Diet
As well as helping to reduce the pain associated with osteoarthritis, eating a Mediterranean-style diet offers many other health benefits, including weight loss.
Following a Mediterranean diet may also reduce the risk of:
When someone is living with osteoarthritis, their body is in an inflammatory state.
While foods with anti-inflammatory properties may reduce symptoms, some foods contain substances that actively contribute to this inflammation. It is best to avoid or restrict these dietary choices.
The types of food to avoid are those that include the following:
Advanced Glycation End Products
When you grill or fry your food or consume foods that have been cooked at high temperatures, including pasteurized foods, your body produces toxins called AGEs. These toxins can damage proteins in your body, which triggers your immune system to destroy the AGEs with cytokines. Cytokines cause inflammation.
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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.
While fresh fish can get pricey quickly, one tip to make it more affordable is by looking in the freezer section or buying canned sardines, salmon or tuna. Be sure to choose lower sodium options when purchasing canned items if you need to keep your sodium in check.
Green Tea And Other Beverages
Many teas contain bioactive polyphenolic compounds that contribute significant antioxidative and anti-inflammatory properties, which may benefit people with arthritis. A 2016 study of people with arthritis found that green tea supplementation improved disease activity. Another 2018 study found that green tea extract might control pain and improve knee joint physical function in adults with osteoarthritis.
Instead of sipping on soda, drink green or oolong teas, which are both made from the leaves of the plant Camellia sinensis. Also, be sure to drink plenty of water throughout the day. Additionally, if you drink alcohol, do so in moderation. If you do choose to have an alcoholic drink, opt for red wine, which may have anti-inflammatory effects.
|Beverages to Include|
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Eat Your Fruits And Veggies
Most of them are full of antioxidants, which boost your immune system and may fight inflammation. Try fruits like prunes, raisins, and berries. Go for veggies like kale, spinach, and Brussels sprouts. And don’t forget fresh, leafy greens. They’re a great source of fiber and folic acid. If you take methotrexate, folic acid can ease some of the drug’s side effects.
Best Foods For Rheumatoid Arthritis
Making healthy food choices can help reduce inflammation from rheumatoid arthritis.
Diet wont cure rheumatoid arthritis , but the right food choices can help by controlling the inflammation that wreaks havoc in the body, delivering nutrients your body needs and helping you maintain a healthy weight. Thats important because excess weight adds to pressure on achy joints and can make certain RA meds less effective. Whats more, body fat produces proteins called cytokines that promote inflammation.
Studies show that a Mediterranean diet, with lots of fruits and vegetables, whole grains and healthy fats is a good choice for people with RA. Heres a look at some foods you should be eating.
Fatty fish. Salmon, tuna, sardines, herring and other cold-water fish are rich in omega -3 fatty acids, which may help control inflammation. Your body needs a healthy balance of omega-3 and omega-6 fatty acids. Researchers have found that a greater ratio of omega-6s to omega-3s is associated with an increase in chronic inflammatory diseases like RA. So its important to reduce omega-6s which may provoke inflammation and are found in meats, certain oils and in fried and processed foods that contain those oils and increase omega-3s.
You can also view past webinars about good nutrition for arthritis, here.
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