Stay Away From Msg If You Have Osteoarthritis
According to a 2020 paper published in Medicine and Pharmacy Reports, oxidative stress plays a big role in osteoarthritis. Oxidative stress occurs when there’s an imbalance between pro-inflammatory molecules called reactive oxygen species and anti-inflammatory antioxidants in the body. In the case of osteoarthritis, ROS builds up in the cartilage and fluid surrounding joints, causing damage on a cellular level.
It makes sense, then, to stay away from anything that encourages oxidative stress. In a 2017 study published in the International Journal of Medical Research and Pharmaceutical Sciences, researchers found that monosodium glutamate promoted oxidative stress in the cartilage of rats, causing it to break down at a much faster rate. Although the experiment was on rodents, the study authors theorized that MSG could speed up the progression of osteoarthritis in humans.
According to Healthline, MSG is a highly controversial food additive used to enhance flavor. Although commonly associated with Chinese takeout, it’s found in a lot of processed foods, including chips, frozen meals, soups, and condiments. Although considered safe to use by the FDA, MSG has been blamed for increasing the risk for obesity, liver damage, heart disease, and nerve damage in animal studies.
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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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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The Scoop On Supplements
Supplements abound when it comes to arthritis. But only glucosamine and chondroitin sulfate have some evidence to support their use. Glucosamine with chondroitin may decrease pain in people with moderate to severe osteoarthritis of the knee.
Note that osteoarthritis is the only type of arthritis that may benefit from these supplements. They do not help people with rheumatoid arthritis.
In general, glucosamine and chondroitin have minimal side effects. Steer clear of glucosamine if you are allergic to shellfish, or consider only glucosamine derived from a vegetable source. Glucosamine may raise blood sugar. Chondroitin can interact with anticoagulant and antiplatelet drugs such as warfarin and aspirin that can increase the risk of bleeding.
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In The Kitchen With Arthritis: Foods To Avoid
The goal of an anti-inflammatory diet for arthritis is to reduce inflammation and the joint degeneration and pain it causes.What Are Anti-Inflammatory Foods?
You can influence inflammation by eating anti-inflammatory foods, such as leafy greens and colorful vegetables, and avoiding these 7 inflammatory foods:
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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.
If You Have Gout Avoid Certain Kinds Of Seafood
According to the Mayo Clinic, gout is a type of arthritis marked by sudden and severe pain in a particular joint, often the big toe. Gout is caused by “needlelike” urate crystals that form in joints or the surrounding tissue. Urate crystals are made of uric acid, a byproduct of breaking down substances called purines, found in varying amounts within a number of foods. Uric acid can build up and create urate crystals in people who produce too much uric acid or whose kidneys have a hard time getting rid of the uric acid.
Certain foods, including some types of seafood, are particularly high in purines. According to Elevated Health, a family medicine clinic in Scottsdale, Arizona, sardines in oil contain enough purines to produce 480 milligrams of uric acid per 100-gram serving. Smoked sprat is an even bigger offender, producing 804 milligrams of uric acid per 100-gram serving.
Many other fish are considered moderately high in purines, producing between 100 too 400 milligrams of uric acid per 100-gram serving. These include redfish, anchovies, and trout. Lobster, shrimp, mussels, and scallops are also moderately high in purines.
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How Can My Diet Affect My Condition
Eating a balanced diet and having a healthy lifestyle such as regular physical activity, not smoking, not drinking excessive amounts of alcohol can have a huge impact on arthritis and our health in general.
Although there are no diets or supplements that will cure your arthritis, some people do find that their condition is affected by what they eat, how much they weigh and their physical activity levels.
There are many types of arthritis, and there are differences between people, so what works for one person may not work for another.
When it comes to what we eat, the two things that can have the biggest impact on arthritis are:
- Your weight being overweight can increase the strain on your joints, so keeping to a healthy weight can help. Being overweight can also increase your risk of developing certain conditions, such as rheumatoid arthritis or gout.
- Eating a balanced diet eating a diet with all the vitamins and minerals you need is important for everyone, but for people with arthritis it could help reduce the side effects of some drugs and protect you from conditions affecting the heart and blood, which can be a complication of some forms of arthritis.
Changing your diet probably wont have as great an impact on your arthritis as medical treatments, and its not recommended that you stop any of your treatments.
You should always speak to a healthcare professional before you make any major changes to your diet and lifestyle.
Broccoli & Other Cruciferous Vegetables
These vegetables are all in the cruciferous family, and they share a compound called sulforaphane. This compound has been shown to be just as effective at preventing joint pain as a COX-2 arthritis drug, without the side effects.
Broccoli, in particular, also has anti-inflammatory effects. In a study of more than 1,000 women, researchers found that those who ate the most cruciferous vegetables had substantially less inflammation than those who ate the least.
These veggies may go beyond pain relief, however, to help preserve joint function. Researchers stated in one study that the sulforaphane in broccoli slows down the destruction of cartilage in joints associated with painful and often debilitating osteoarthritis.
Researchers are so interested in sulforaphane that in 2015, they released the results of a study on an artificial version of the compound that showed the ability to significantly improve bone architecture, gait balance and movement in those with osteoarthritis. The results were so promising, researchers stated that sulforaphane is a promising agent for the treatment of osteoarthritis.
Other good options in this category include bok choy, cabbage and kale.
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Grapefruit Lemon Lime And Other Citrus Fruits Are Bursting With Antioxidants Which Help Quell Inflammation
The most troubling symptoms of rheumatoid arthritis pain, stiffness, and swelling stem from the same source: inflammation. What to do? Part of the answer may involve your diet.
Findings from a study published in April 2021 in Arthritis Research & Therapy, showed that patients with rheumatoid arthritis had significantly more pro-inflammatory diets, and those individuals with RA who were able to lower diet-associated inflammation between 2011 and 2017 were also able to maintain low disease activity. That particular result was extraordinarily strong and consistent as indicated by more than 3.5 times greater odds of maintaining good control over the disease compared with those who did not adopt a more anti-inflammatory diet, said study coauthor James R. Hébert, MSPH, ScD, Health Sciences Distinguished Professor and director of the Cancer Prevention and Control Program at the University of South Carolina in Columbia.
Even more important, since the study was conducted over a number of years, it shows that the beneficial effect of a low inflammatory diet is long-term. Because such a diet can be extraordinarily diverse and sensually pleasing, it can be very easy to maintain over very long periods of time, added Hébert, via email.
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The Best Foods For Arthritis
When researching which foods were likely to help people with arthritis, we chose those that can help reduce inflammation, ease pain and support normal joint function. Modern research has discovered that there are many nutrients in foods and some beverages that can do all these things, and sometimes more.
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Cook At Reduced Temperatures
Earlier, we have spoken about AGEs, which are advanced glycation end products. They can cause inflammation all over the body. There is another way they are made. They are made by heating food up to a high temperature. People who eat foods that have been grilled, fried, or pasteurized can make their bodies produce cytokines, which can cause inflammation.
You should try to eat less cooked food as much as you can, even though it might not be possible to eat no cooked food at all. Some people do eat only raw foods. A lot of people dont like to eat whole fruits, raw or lightly cooked vegetables, and salads.
What About The Mediterranean Diet
Studies have suggested that the Mediterranean diet can reduce the inflammation that contributes to the symptoms of osteoarthritis.
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:
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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.
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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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:
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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Foods That Can Help Ra Symptoms
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.
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Best Fruits For Arthritis
Pick these fruits for a bowlful of anti-inflammatory benefits.
Fruits are naturally sweet and many offer a substantial dose of antioxidants, fiber, vitamins, minerals and other nutrients. Some have components that may help lower the inflammation that often affects people with arthritis and is linked to other serious conditions, such as heart disease and stroke.
The vast variety of fruits means you have lots of great options for a healthful boost. Many berries, for example, are loaded with antioxidants, such ascorbic acid and anthocyanins and carotenoids, which give soft berries their deep colors. These compounds help rid the body of free radicals that promote inflammation and they help prevent heart disease and certain cancers.
Whatever your favorite fruit, try to choose seasonal, locally grown produce, says Mitzi Dulan, a Kansas City-based dietician and team sports nutritionist for the Kansas City Royals. Although frozen fruits retain some of their nutrients, buy fresh for the best taste and highest concentration of beneficial compounds.
Studies, which often use the concentrated juice of Montmorency cherries, have found tart cherries may relieve joint pain in people with osteoarthritis and lower the risk of flares in those with gout. In addition, Dulan notes, recent studies suggest tart cherries may improve the quality and duration of sleep.
Related Resources:
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- Research Shows Apples Can Cut Cholesterol and Inflammation
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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.