What's Good To Eat For Arthritis

Foods That Help Reduce Joint Pain

Arthritis Advice: Nutrition part 1 – What to eat

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:

Green Tea: A Nice Cuppa May Sooth Your Joints

Green tea has an abundance of catechins that interrupt the expression of inflammation. Its effect on rheumatoid arthritis has been long studied one such study, published in August 2017 in Toxicology and Applied Pharmacology, reported that the consumption of green tea offers an overall anti-inflammatory effect. However, most studies have been on small samples. A newer study, published in the March 20, 2020, issue of Annals of Nutrition and Metabolism looked at a real-world, large scale study. Result: A higher intake of green tea was associated with lesser disease activity.

What Triggers Arthritis Flare Ups

For osteoarthritis, over-exertion is the primary trigger for an arthritis flare up. In fact, any kind of pressure on your joints can trigger symptoms, such as weight gain, cold weather or repeated motion.

Rheumatoid arthritis, on the other hand, is triggered by your immune system. Stressed or eating foods youre intolerant to? These factors may be making your arthritis worse.

Not sure if you have a food intolerance? As individuals, our reactions to foods and drinks we consume varies a great deal. An ingredient which may cause problems for one person could be completely acceptable for another. At yorktest, we like to refer to this as our personal food fingerprint.

For those with joint pain, discovering and understanding your own personal food and drink intolerances and the effects they have on your health and wellbeing is important to ensure you make the best possible choices to optimise your diet and quality of life. Identifying and eliminating these specific foods from your diet can be an important step forward in maintaining an anti-inflammatory diet which could be beneficial to your joint health.

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So What Should You Do About It

Sadly, there is no magic bullet for curing or completely preventing your arthritis pain.

All of the foods above can contribute in varying degrees to osteoarthritis, so by limiting or eliminating their consumption, you are on your way to managing your arthritis pain in the best way possible — naturally and from the inside out.

And the truth is, if you’re not strategic about what you eat you’re not doing everything you can to help relieve your pain.

Disclaimer here: we recommend talking to a doctor, nutritionist, or another professional before making any sudden lifestyle changes like a diet change. That said, ask your doc for support in making a change safely. Then, try changing what you eat for 30 days and see how you feel.

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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Broccoli Could Slow Osteoarthritis

Osteoarthritis is the most common form of arthritis and is considered a “wear and tear” condition. Over time, the cartilage that cushions the ends of the bones in a joint wears away, causing bones to rub against one another, leading to pain, stiffness, and inflammation. This can happen simply as a result of getting older or because of injuries or repeated stress on the joint. Women, heavier individuals, and people with certain genetic factors are also more likely to get osteoarthritis. While any joint can be affected, the knees, hips, spine, and hands are most vulnerable to cartilage damage .

According to a 2013 article published in Science Direct, research suggests that sulforaphane, a compound released when eating broccoli, can slow down the destruction of cartilage in joints. Sulforaphane is present in other cruciferous vegetables as well, including Brussels sprouts and cabbage, but is particularly concentrated in broccoli. This compound “blocks the enzymes that cause joint destruction by stopping a key molecule known to cause inflammation.” Although these effects were demonstrated in both laboratory-grown tissues and in mice, the results are promising for humans.

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.

Does Weight Affect Arthritis

The simple answer is yes. Extra body weight increases the stress on many joints, particularly the knees, hips and lower back. There is also a clear link between being overweight and an increased risk of developing osteoarthritis. If you are overweight, losing weight will decrease the stress on your joints, reduce pain and make it easier for you to move around.

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Best Vegetables For Arthritis

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Going green and yellow and orange could be one of the best things you do for your joints.

When you have arthritis, the produce section is one of the most important stops you can make in the grocery store. Vegetables are rich in antioxidants and other nutrients that protect against cell damage and lower inflammation throughout the body, including in your joints.

Which vegetables are best? The more color the better. Eat the rainbow on your plate, advises Kim Larson, a Seattle-based nutritionist and Academy of Nutrition and Dietetics Spokesperson. Variety is the key.

Heres a guide to some of the vegetables that should color your plate every day.

Dark Green Leafy Vegetables

Energy production and other metabolic processes in the body produce harmful byproducts called free radicals, which damage cells. Free radicals have been implicated in the development of rheumatoid arthritis , and in the inflammation that attacks joints. Green, leafy vegetables such as broccoli, spinach, Brussels sprouts, kale, Swiss chard and bok choy are packed with antioxidants like vitamins A, C and K, which protect cells from free-radical damage. These foods are also high in bone-preserving calcium.

Sweet Potatoes, Carrots, Red Peppers and Squash

Red and Green Peppers

Onions, Garlic, Leeks and Shallots

Olives

Should You Avoid Nightshade Vegetables?

Cooking Your Vegetables

Related Resources

Antioxidant-Loaded Veggies Help Fight Inflammation
Add Color to Your Arthritis Diet

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Do Certain Foods Cause Arthritis

There is very little proof that specific foods have an effect on arthritis. The exception to this is gout . Arthritis symptoms usually vary day to day. This makes it hard to know if a change in symptoms is because of a particular change in food or just coincidence. Some people with arthritis report improvements after avoiding certain foods. However this is usually due to individual food intolerances .

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.

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.

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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Sugar And Certain Sugar Alternatives

Foods that contain refined sugarincluding pastries, chocolate, candy, soda, and even fruit juicestrigger the release of proteins in the body called cytokines, which cause inflammation. Sugar is labeled many ways in food items in addition to sugar, watch out for corn syrup, fructose, sucrose, or maltose in ingredient lists.

Cutting back on regular sugar may lead people to seek out foods made with sugar alternatives, such as aspartame and sucralose, when a sweet tooth hits. However, some people are sensitive to these substances, which can cause an inflammatory response from the body. Sugar alternatives are often found in diet sodas, gum, sugar-free candy, and low-fat yogurt and pudding.

What Causes Arthritis

The cause of arthritis may vary according to the type of the disease. Most types of arthritis do not have a known cause. Research has revealed the role of three major factors in certain types of arthritis:

Genetic factors cause some types of arthritis to run in families
Physical activity and diet affects arthritis symptoms
The presence of other medical conditions such as infections and chronic diseases such as lupus puts you at risk for Arthritis.

Several factors may increase a persons risk for arthritis:

Age: The risk of getting arthritis, particularly osteoarthritis, increases with age. Age may also worsen the symptoms of arthritis.
Gender: Arthritis generally affects women more often than in men.
Weight: Being obese or overweight puts extra stress on the joints that support an individuals weight. Increased weight beyond the normal range for a persons age and height increases joint wear and tear, and the risk of arthritis.
Occupation: Certain jobs may involve the worker to keep doing the same movements repeatedly. These include jobs where one needs to do heavy lifting or repeated fine work as done by musicians. It can cause joint stress and/or an injury, which may lead to arthritis.
Injury: joint injury or trauma may cause osteoarthritis
Autoimmune diseases: these may misdirect the immune system towards the joints as seen in rheumatoid arthritis and lupus
Infections: certain infections may lead to joint inflammation as seen in tubercular arthritis and .

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Canola And Olive Oils

Skip the vegetable oil or corn oil and reach for these two varieties, which have a good balance of the omega-3 and omega-6 acids, both of which are essential fatty acids. Studies have found that a component in olive oil called oleocanthal has anti-inflammatory properties and is known to be especially good for heart health, too, Dunn says.

Is There An Ra Diet

Best Foods for Arthritis and Joint Pain

No. But research shows that the Mediterranean diet‘s tasty fare — like olive oil, fish, greens, and other vegetables — can lower inflammation, which is good for your whole body.

In one study of women with RA, those who took a cooking class on Mediterranean-style foods and ate that way for 2 months had less joint pain and morning stiffness and better overall health than those who didnât take the class.

Aim to eat a healthy diet with:

Lots of whole grains, vegetables, and fruits. They should make up two-thirds of your plate.
Low-fat dairy and lean proteins, which should make up one-third
Small amounts of saturated and trans fats
Limited alcohol

Although no food plans are proven to help with RA, you may read about some that claim to do so or about people with RA who say a diet worked for them.

Before you try one, itâs a good idea to discuss it with your doctor, especially if it calls for large doses of supplements or cuts out entire food groups.

Instead of getting fixated on fasting or finding the perfect foods, be sensible about eating. Don’t make huge changes to your diet. Don’t skip meals. Eat three healthy meals and a couple of small snacks a day, says M. Elaine Husni, MD, director of the Cleveland Clinicâs Arthritis and Musculoskeletal Treatment Center.

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Cleanses Usually Emphasize Healthy Foods

Some cleanse diets operate very similarly to detox diets and involve strict dietary modifications and supplements others are less rigid.

Generally, cleanses focus on eliminating unhealthy or highly allergenic foods while replacing them with nutrient-dense, whole foods to support overall health.

Weight loss is a common goal of cleanse dieting, but cleanses may also be used to treat various digestive issues or food cravings.

Foods frequently eliminated as part of a cleanse diet are:

Sugar
Gluten

Summary

Cleanse and detox diets are difficult to differentiate, as neither is clearly defined. Though theyre quite similar, detox diets typically aim to eliminate harmful substances from the body while cleanses aim to reduce weight and food cravings.

The variety of weight loss cleanses is immense. If you google the subject, youll find an abundance of cleanses and their associated products.

This overwhelming number is likely due to the lack of a standardized definition.

Here are some examples of popular weight loss cleanses:

As you can see from these few examples, weight loss cleanses can vary greatly in terms of restrictions, duration and necessary ingredients.

Summary

Weight loss cleanses show great variation in terms of duration, restrictions, supplements and foods. For example, some are restricted to liquid foods while others eliminate certain food groups.

Despite limited research on cleanses, theyre most comparable to short-term, very-low-calorie diets .

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.

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.

Sugar Why Do You Hurt Me So Good

Stop Searching For Arthritis Tips, All The Great ...

Sugar. You crave it for no reason. Or so you think. It may come as no surprise that sugar is a culprit in creating addictive behaviors as the body releases the feel-good chemicals known as endorphins . Refined sugar, in particular, is highly stimulating. Aside from insatiable cravings, it can also lead to many different health issues, including its active role in increasing inflammation. This inflammation occurs through a fairly complex process — when you eat sugar it increases your blood glucose level. Then, in turn, this increase in blood sugar raises insulin. When this happens, inflammatory “messengers” known as cytokines are released, telling the body to launch an immune response that attacks cells and causes the pain and discomfort associated with inflammation. Kicking your sugar habit can greatly reduce the pain you experience with your arthritis.

You Plus Relief is a 100% natural pain relief cream designed specifically to fight the negative effects of inflammation often associated with arthritis pain.

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What’s Good To Eat For Arthritis