Medical Study #: Low Levels Of Vitamin D Can Increase The Risk Of Rheumatoid Arthritis
A study conducted by researchers from Boston University and published in in the journal Environmental Health Perspectives took the connection between low levels of vitamin D and increased levels of rheumatoid arthritis activity one step further.
I have mentioned that vitamin D is naturally produced by our bodies when the suns UV rays shine upon our skin, so it would make sense that people who lived in warmer climates would get more sun and would have more vitamin D produced by their bodies naturally.
The Boston University researchers concluded that the percentage of people that reported having symptoms of rheumatoid arthritis in the north-eastern part of the USA, where they get less exposure to sun than other parts of the country, was much higher than those percentages of people that lived in so called sunshine states.
The lead researcher, Dr. Verónica Vieira, MS, had this to conclude: Women in states like Vermont, New Hampshire and Southern Maine were more likely to report being diagnosed with rheumatoid arthritis.
Theres higher risk in the northern latitudes and this might be related to the fact that theres less sunlight in these areas, which results in a vitamin D deficiency.
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.
Best Spices For Arthritis
Season your food with anti-inflammatory spices
Often when prepping a meal, food is the primary focus and spices are, at best, an afterthought. But when following an anti-inflammatory diet to help reduce the pain and joint inflammation of arthritis, researchers say dont forget about the potential benefits of the spices you use to season your meals.
The more anti-inflammatory foods and spices you eat, the more you are tamping down chronic inflammation, explains board certified sports dietitian Kim Larson, a national spokesperson for the Academy of Nutrition & Dietetics. I think people are often surprised at what a great anti-inflammatory source spices can be.
When you have arthritis, your joints and sometimes other parts of your body become inflamed, and many spices inhibit certain inflammatory pathways in the body. And although a dash of cinnamon on your oatmeal is somewhat infinitesimal, spices can pack a significant punch when you consume a number of them throughout the day.
If you do a sprinkle of cinnamon in oatmeal or a smoothie, then have some ginger tea mid-morning and something with pepper and garlic for lunch and dinner it can certainly have an additive effect, explains Beth McDonald, a nutritionist at The Center for Health and Healing in the Department of Integrative Medicine at Mount Sinai Beth Israel Hospital in New York City. So with spices experiment with new recipes and try to incorporate a spice with an anti -inflammatory benefit with every meal.
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Example Meals That Can Reduce Inflammation
Here are some examples of anti-inflammatory recipes:
A drink, Japanese style Green tea or Matcha tea 2 hours before your meal.
If youve read one of our posts on when to drink green tea, you know NOT to drink it with food. This is because it can stop the iron absorbency from the foods you eat. So, drink your Matcha tea or green tea 2 hours before or after your meal.
- Wait the 2 hours, so that you help your body absorb all the nutrients, including iron.
- Drink 1 cup of green tea or Matcha tea 2 hours before your meal.
- Drink 1 cup 2 hours after your meal.
Sardines, Mediterranean style.
- A can of sardines, drained. Add mashed garlic, lemon juice, and salt .
- You can always use other types of fish if you absolutely positively hate sardines.
Side #1: Anti-inflammatory butter squash soup.
Side #2: A side vegetable.
- 1 cup of steamed broccoli.
- Grind 1 tablespoon of flax seeds and add on top.
- Drizzle a bit of olive oil on the broccoli.
- Add some black pepper to taste.
- Add some salt to taste.
Side #3: A small salad.
- 1/2 cup Romaine lettuce
- 1/2 Avocado.
- Mix with olive oil dressing, Mediterranean style .
Delicious olive oil dressing, Mediterranean style.
- Crush a small clove of garlic and add it to a small bowl.
- Add 3-4 tablespoons of olive oil.
- Add 2 tablespoons of fresh lemon juice.
- Add 1/4 teaspoon of salt .
- Add 1/4 teaspoon of black pepper .
- Whisk the oil, lemon juice, and garlic with the salt and pepper.
- Mix the ingredients with the salad and serve.
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
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What About Raw Food Diets Gelatin Or A Dairy
Theres little or no evidence to suggest that raw food, vegan or dairy-free diets help to reduce the symptoms of rheumatoid arthritis.
Theres also no evidence to support some rumours that eating gin-soaked raisins, gelatin or cider vinegar will improve your condition.
Try to focus on eating healthy, whole foods like fresh fruit and vegetables, fish, lean meat and wholemeal carbohydrates to help improve your symptoms at home.
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Reducing Inflammation And Preventing Damage
A balanced, nutritious diet will give the body the tools it needs to prevent further damage to the joints, which is essential for people with osteoarthritis.
Some foods are known to reduce inflammation in the body, and following an anti-inflammatory diet can improve symptoms. Eating enough antioxidants, including vitamins A, C, and E, may help to prevent further damage to the joints.
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Research Shows The Link Between Eating Candy And Sleep Issues
Candy doesn’t just disturb sleep because it can cause spikes and crashes in blood sugar that can leave you hungry and cause restless sleep. “In the short term, snacking on candy or other sugary foods at night can also lead to hormone changeslike increased insulin, cortisol, and adrenalinethat leave you restless, anxious, and hungry,” says Yawitz.
Yawitz also highlights that there’s also some evidence that eating lots of candy, in general, could impact sleep quantity and quality.
“In one large study, the odds of sleeping fewer than six hours per night were 32 percent higher in adolescents who ate candy and other sweets five times per week, and the odds of poor sleep quality were 30 percent higher among frequent sweets eaters,” she says. “Another large study that included adults had similar findings specifically, that women who ate more sweets were more likely to report sleep troubles.” Yeah, no thanks. We’ll take our beauty sleep.
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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When Should You See A Doctor
Advanced arthritis can make mobility difficult, including the ability to perform everyday activities. Ideally, you would see your physician before your condition is in the advanced stages. Thats why its important to know about this condition, especially if youre at risk for it.
Some general recommendations for when to see your physician include:
- difficulty moving a particular joint
- joint swelling
- warmth at the affected joint
Your doctor will listen to your symptoms and evaluate your medical and family history. A doctor may order further testing, such as blood, urine, joint fluid tests, or imaging studies . These tests can help determine what type of arthritis you have.
Your doctor may also use imaging tests to identify areas of injury or joint breakdown. Imaging tests include X-rays, ultrasound, or magnetic resonance imaging scans. This can also help rule out other conditions.
Your doctor may prescribe medication, recommend surgery, and encourage you to do physical therapy. At home you can ease arthritis pain by taking a warm shower, doing gentle stretching exercises, and using an ice pack on the sore area.
Foods High In Purines
For people who have gout, a doctor may advise a low purine diet combined with the medication.
Purines are substances in foods that the body converts to uric acid. Uric acid can build up in the bloodstream, causing a gout attack. According to the , the following foods are high in purines:
- red meat
What a person eats can help:
Usually, inflammation protects the body from harm by helping defend against bacteria 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 diet to maintain a moderate weight, which may help with inflammation and also reduce pressure on the joints.
Finally, some types of arthritis have specific trigger foods. For example, foods that are high in purines
Consuming the following foods may benefit people with arthritis.
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Osteoarthritis: New Medical Findings
Traditionally, OA was considered a non-inflammatory type of arthritis. However, new scientific findings suggest that in both cases, low-grade inflammation is a major driver of ongoing joint degeneration, and that the distinction might not be as big as once thought. Therefore, the diet recommendations described below can often refer to both types of arthritis.
Before implementing any dietary changes, discuss it with your medical team.
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:
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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:
Foods To Eat For Rheumatoid Arthritis: The Diet For Ra
Take a look at the inflammatory food chart below with foods that help Rheumatoid Arthritis sufferers.
In contrast, if you want to find out the foods to avoid while you have RA, you can read our post title Foods To Avoid With Arthritis .
Be sure to consult with your doctor if you have any question about the proper dosage of these nutrients and vitamins, and if you even need them.
1. Foods rich in Omega 3. Sardines would be a great example. If you dont like sardines, consider adding foods that are rich in omega 3 to your diet, such as salmon, mackerel, herring, lake trout, and albacore tuna.
Some people respond positively to fish oil supplements. The active ingredients in these fish oil supplements are omega-3 fatty acids. This was confirmed by a recent study on inflammation and autoimmune diseasepublished at the National institute of Health. It stated the following: Many of the placebo-controlled trials of fish oil in chronic inflammatory diseases reveal significant benefit, including decreased disease activity and a lowered use of anti-inflammatory drugs.
One teaspoon of cod liver oil, Rich with Omega-3 fatty acids, may help alleviate the symptoms of Rheumatoid Arthritis.
Sardines. This is one of the best foods good for RA and probably one of the worlds healthiest foods.
In the U.S., sardines are not regarded with the highest affection, but in many parts of the world, and especially in the Mediterranean area, sardines are loved and cherished.
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The Best Diet For Rheumatoid Arthritis: Reviewing The Evidence
Rheumatoid arthritis is one of the most common autoimmune diseases.
It affects up to 1.3% of the population worldwide, mostly women.
New research indicates that diet may influence traditional treatments for rheumatoid arthritis. This article summarizes the current science and recommendations.
Salmon Walnuts & Chia Seeds & Other Foods Rich In Omega
Fatty fish, seeds and nuts are all good sources of omega-3 fatty acids, which are powerful anti-inflammatories. Theyre so effective that, in a 2006 study, they were found to help reduce pain as well as nonsteroidal anti-inflammatory drugs like aspirin and ibuprofen.
A more recent study review reported that fish oil was effective in patients with RA and helped to relieve pain. A 2016 study reported that supplementation with omega-3 was so effective in RA patients that it may reduce the need for taking pain pills.
Other foods rich in anti-inflammatory essential fatty acids include:
For more anti-inflammatory foods, read our article The 12 Best Foods to Ease Inflammation and Joint Pain.
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Is There A Diet To Cure Arthritis
No diet has been proven by research to cure arthritis. Be very cautious of special diets or supplements that claim to cure arthritis. The best diet for arthritis is a healthy, balanced one to maintain your general health and prevent other medical problems.
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.
Advanced Glycation End Products
AGEs are inflammatory compounds that can accumulate in tissues, particularly as someone ages. An article in Patient Education explains that people with diseases such as diabetes and RA often have increased AGE levels. So, reducing AGE levels may help reduce inflammation.
Fat and sugar both increase AGE levels in the body. Some food processing methods and high temperature cooking also increase the AGE levels in food.
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Foods And Beverages To Avoid With Arthritis
Arthritis is a common health condition involving chronic inflammation in your joints. It causes pain and damage to joints, bones, and other body parts depending on the type .
Osteoarthritis, which is noninflammatory, is the most common though over 100 types exist. In fact, up to 40% of men and 47% of women may be diagnosed with osteoarthritis during their lifetime .
Meanwhile, rheumatoid arthritis and psoriatic arthritis are inflammatory conditions that are considered autoimmune diseases. Gout is another common type of inflammatory arthritis .
Research shows that dietary interventions, such as eliminating certain foods and beverages, may reduce symptom severity in people with inflammatory arthritis and osteoarthritis, as well as improve their overall quality of life.
Here are 8 foods and beverages to avoid if you have arthritis.