Diet to Help With Arthritis
Diet plays a big role in general health. It can also help relieve the symptoms associated with certain diseases, including arthritis. Arthritis causes inflammation. Certain foods cause inflammation as well. If you suffer from arthritis you can limit the effect of the debilitating symptoms by avoiding foods that promote inflammation. Replace these foods with alternatives that lead to good health and also reduce inflammation.-
Fat and Inflammation
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Fat stored in the body can increase the pain and inflammation associated with arthritis. As stated by Joy Bauer, nutritionist and diet editor of the Today Show, fat is metabolically active. It produces chemicals and hormones that increase levels of inflammation. Weight loss is a very effective way to reduce the amount of inflammation experienced. Another way is to control your weight with a healthy and balanced diet.
Foods that worsen inflammation include those that are high in trans and saturated fats and those that have simple, refined carbohydrates.
Beneficial Foods
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Many foods reduce inflammation and promote healthy joints. Foods rich in omega-3 fatty acids and antioxidants, as well as the spices ginger and turmeric help reduce or suppress arthritis symptoms. Omega-3 fatty acids are polyunsaturated fats. These fats reduce inflammation by suppressing the production of enzymes and cytokines that play a role in the erosion of cartilage. Omega-3 rich diets are especially beneficial if you suffer from rheumatoid arthritis. According to Bauer, studies show that consumption of omega-3 acids reduced joint stiffness, swelling, fatigue and pain in study participants. Evidence suggests that this diet also increases strength. You can take omega-3 supplements or you can increase the amount of omega-3 foods in your diet. Try mackerel (except for king), herring, salmon, anchovies, sardines, Pacific oysters, rainbow trout, flaxseed, walnuts and omega-3 fortified eggs.
Extra-virgin olive oil contains polyphenols. The inflammation of arthritis can lead to the production of free radicals. Polyphenols are antioxidants. Antioxidants protect the body against the damaging effects of free radicals. They help reduce inflammation and pain and may even help prevent the the onset of arthritis. You can get the most benefit from olive oil by using it to replace other fats in your diet.
Foods that are rich in vitamin C help relieve the symptoms associated with arthritis. According to researchers at Duke University, vitamin C, when taken in large doses, may make osteoarthritis worse. If you have this type of arthritis you should get vitamin C from the foods you eat. Taking supplements is not advised. Vitamin C-rich fruits include strawberries, oranges, grapefruit, pineapple, cantaloupe, lemons, papayas and mangoes. Vegetables high in vitamin C are yellow and red sweet peppers, red cabbage, mustard greens, white potatoes with skin on, broccoli, kale, Brussels sprouts, cauliflower, and kidney beans.
People who eat selenium-rich diets are less prone to the development of osteoarthritis and rheumatoid arthritis. Get the selenium you need by eating plenty of Brazil nuts, wheat germ, garlic, Brewers yeast, sunflower seeds, turkey, whole wheat pasta, crab, oysters, cod, shrimp and tuna.
Sweet potatoes, kale, butternut squash, cantaloupe, sweet red pepper, turnip greens, carrots, pumpkin, mustard greens, spinach, apricots and sweet red peppers contain high levels of carotenes. There is clinical evidence to suggest carotenes may protect against the development of rheumatoid arthritis and other inflammatory diseases. Bioflavonoids are another group of antioxidants that reduce inflammation. The bioflavonoid quercetin has the same effect on the body as anti-inflammatory medications. To get the benefits of foods with a high bioflavonoid content, include plenty of cherries, boysenberries, strawberries, blueberries, blackberries, plums, red and black grapes, eggplant, black currants, grapes, cherry tomatoes, broccoli, apricots and apples in your diet.
The spices ginger and turmeric help reduce painful inflammation. Ginger works much the same way as anti-inflammatory medications. Turmeric or curcumin suppresses body chemicals that cause inflammation. Use these spices when cooking to reduce your arthritis symptoms.
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