What is Arthritis?

Arthritis is a really common and debilitating disease of muscles, joints and bones. Even though it can happen to anybody irrespective of age and gender, it's diagnosed more commonly in women and older individuals. You know just how much your life can be impacted if you have arthritis.

There are many types of arthritis. Osteoarthritis is one form, which develops in joints with overuse. Another kind is rheumatoid arthritis, an autoimmune disorder in which your immune system attacks your joints

How can food help arthritis?

It's not possible for certain foods or nutritional supplements to cure arthritis. However, according to the Arthritis Foundation, certain diets may help people manage their symptoms better.

Some foods have anti-inflammatory capabilities which may help reduce symptoms while other foods can amplify them. The right diet can help to improve arthritis by:

Reducing inflammation

A balanced, nutritious diet will provide the body the tools it needs to stop additional damage to the joints, which is crucial for those who have osteoarthritis. Some foods are known to reduce inflammation from the body, and after an anti-inflammatory diet may improve symptoms. Eating sufficient antioxidants, such as vitamins A, C, and E, may help to prevent additional damage to the joints.


Reducing cholesterol

People with osteoarthritis are more likely to have high blood cholesterol, and reducing cholesterol may improve the symptoms of the disease. On the perfect diet, individuals can quickly improve their cholesterol levels.

 

Keeping a healthy weight

Being overweight can put extra strain on the joints, and excess fat stores in the body can lead to additional inflammation. Maintaining a healthy weight can decrease the symptoms of osteoarthritis.

Keeping to a healthy weight can be problematic for some folks, especially people with a medical condition that reduces their freedom, such as osteoarthritis. A dietitian or health expert will be able to provide the right advice.

Best foods for arthritis tips

Here are some helpful tips for an arthritis-friendly diet for your body by having these anti inflammatory, arthritis-friendly foods.


Omega-3 fatty acids

Studies prove that omega-3 fatty acids combat inflammation through changes in the fatty acid composition of cell membranes. Adding sardines, salmon and mackerel to your diet may be beneficial since they're full of omega-3 fatty acids.


Olive oil

Oil derived from olives contains healthy monounsaturated fats. This oil is made up of pure compound called oleocanthal. Oleocanthal functions as a natural anti inflammatory agent and is touted to be as powerful as ibuprofen.


Garlic 

Garlic is jam-packed with health benefits. Garlic has been demonstrated to have an anti-inflammatory impact which can help reduce symptoms of arthritis. Adding garlic to your diet could benefit both arthritis symptoms and general health.

Research has shown that garlic can enhance the function of certain immune cells to help fortify the immune system. In certain test-tube studies, garlic and its components have been shown to possess cancer-fighting properties. They also contain chemicals that may lower the risk of cardiovascular disease and dementia.

 

Ginger:

Ginger may also help alleviate the symptoms of arthritis. A 2001 study analyzed the effects of ginger infusion in 261 patients with osteoarthritis of the knee. After six weeks, 63% of participants experienced improvements in knee pain. One test-tube study also found that ginger and its components blocked the production of compounds that promote inflammation in the body. Another study found that treating rats with ginger infusion decreased Levels of a particular inflammatory marker involved with arthritis.

Consuming ginger in fresh, powdered or dried form may reduce Inflammation and assist in reducing symptoms of arthritis.

 

Beans

Considered to have high anti inflammatory and anti-inflammatory properties, beans are high in fiber also.


Green tea

Green tea is an age-old remedy for several diseases including arthritis. It's packed with antioxidants, which have a powerful anti-inflammatory quality. Additionally it is a rich source of antioxidants.


Broccoli

It is no secret that broccoli is among the healthiest foods out there. In actuality, it might even be associated with decreased inflammation. One study that looked at the diets of 1,005 women found the Intake of cruciferous vegetables such as broccoli has been correlated with decreased levels of inflammatory markers.

Broccoli also contains important components that could help reduce symptoms of arthritis. Sulforaphane is a chemical found in broccoli. Test-tube studies have shown that it blocks the creation of a sort of cell involved in rheumatoid arthritis growth. Broccoli has been associated with decreased inflammation.


Walnuts

Walnuts are nutrient-dense and filled up with chemicals that may Help decrease the inflammation associated with joint disease. One analysis of 13 research studies showed that eating walnuts was associated with reduced markers of inflammation. Walnuts are especially high in omega-3 fatty acids, which have been proven to reduce the symptoms of arthritis. In one research study, 90 patients with rheumatoid arthritis took supplements of omega-3 fatty acids or olive oil. In comparison to the olive oil group, those who received omega-3 Fatty acids experienced lower levels of pain and could reduce their usage of arthritis medications.

However, most existing research focuses on the effects of Omega-3 fatty acids generally on arthritis. Further studies are necessary to find out more about the ramifications of walnuts, especially.


Berries

Berries are highly fibrous fruits which are packed with antioxidants such as proanthocyanidins and ellagic acid to fight inflammation. Berries are rich in quercetin and rutin, two compounds found in plants that have a large number of health benefits including inflammation reducing properties. Fortunately, if you want to take advantage of these impressive health benefits, Choose from strawberries, blackberries or blueberries that can provide plenty of arthritis-fighting nutrients


Turmeric

Turmeric is an age old anti-inflammatory medicinal plant. It owes its anti inflammatory properties into a very important component called curcumin. Apparently, curcumin has been found to be a lot more effective than certain medications in reducing inflammation.


Whole grains

Foods like oatmeal, brown rice, whole-wheat bread and cereals contain more of entire grain than processed material. Since these foods are high in fiber, they help bring down the amount of C - reactive protein from the bloodstream, which is a marker for inflammation.

References

1. 8 food ingredients that can cause inflammation. (n.d.), arthritis.org/living-with-arthritis/arthritis-diet/foods-to-avoid-limit/food-ingredients-and-inflammation-11.php

2. 12 best foods for arthritis. (n.d.), arthritis.org/living-with-arthritis/arthritis-diet/best-foods-for-arthritis/best-foods-for-arthritis-13.php

3. Best fish for arthritis. (n.d.) , arthritis.org/living-with-arthritis/arthritis-diet/best-foods-for-arthritis/best-fish-for-arthritis.php

4. Best vegetables for arthritis. (n.d.) , arthritis.org/living-with-arthritis/arthritis-diet/best-foods-for-arthritis/best-vegetables-for-arthritis.php

5. Diet and osteoarthritis [Fact sheet]. (2017, December), bda.uk.com/foodfacts/OsteoArthritis.pdf

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