One of the most common questions people with any type of arthritis do is: Is there an anti-inflammatory diet for arthritis? or rather, what I can eat to help my joints swollen? The answer, fortunately, is that many foods can help.
Follow a diet low in processed foods and saturated fats and rich in fruits, vegetables, fish, nuts and some seeds is good for your body. If this advice seems familiar, it is because these are the principles of the so-called Mediterranean diet, which is often touted for their anti-aging powers and antienfermedad.
The anti-inflammatory diet for arthritis
Studies confirm that consumption of these foods can do the following:
- more stable blood pressure
- It protects against chronic diseases ranging from cancer to stroke
- Help slowing arthritis inflammation
- benefit joints and heart
- Leads to weight loss, which makes a big difference in managing joint pain.
Whether you call it Mediterranean diet, anti-inflammatory diet or just a diet for arthritis, here you have these key foods to give them a look and see why they are so good for joint health. Tries to eat organic, meaning they do not contain pesticides or transgenic be because these features are also often inflammatory.
How much: Health authorities such as the American Heart Association and the Academy of Nutrition and Dietetics recommend three to four ounces of fish twice a week. Arthritis experts claim that more is better.
Why: Some types of fish are good sources of omega-3 fatty acids that fight inflammation. A study of 727 postmenopausal women, published in the Journal of Nutrition in 2004 found that those which had the highest intakes of omega-3 had lower levels of two inflammatory proteins: C-reactive protein (CRP) and interleukin-6.
More recently, researchers have shown that Taking supplements of fish oil helps reduce swelling of joints and pain, duration of morning stiffness and disease activity among people with rheumatoid arthritis (RA).
Best sources of omega 3: salmon, tuna, sardines, herring, anchovies, scallops and other cold water fish. If you do not like fish, take supplements. Studies show that taking 600 to 1,000 mg of fish oil, relieves stiffness, tenderness, pain and swelling. Fish is an excellent choice in the anti-inflammatory diet.
Nuts and seeds
How much: 1.5 ounces of nuts a day (one ounce equals about a handful) Come.
Why: Multiple studies confirm the role of nuts in an anti-inflammatory diet. One published in the American Journal of Clinical Nutrition in 2011 found that over a period of 15 years, men and women who consumed the highest amount of nuts had a risk 51 percent lower risk of dying from an inflammatory disease ( such as rheumatoid arthritis), compared to those who ate nuts fewer. Another study, published in the journal Circulation in 2001, found that subjects with lower levels of vitamin B6 - found in most nuts - had higher levels of inflammatory markers.
More good news: Nuts are full of monounsaturated fat that fight inflammation. And although relatively high in fat and calories, studies show snack nuts promotes weight loss because their protein, fiber and monounsaturated fats are satiating.
Best sources of nuts: walnuts, pine nuts, pistachios and almonds.
Fruits and vegetables for anti-inflammatory diet
How much: Aim for five or more servings a day (one serving = 1 cup of most vegetables or fruits or 2 cups of raw leafy greens).
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Why: Fruits and vegetables loaded with antioxidants. These chemicals act as powerful natural defense system of the body, helping to neutralize free radicals unstable molecules that can damage called cells.
Research has shown that the anthocyanins found in cherries and other red and purple fruits such as strawberries, raspberries, blueberries and blackberries, and have an anti-inflammatory effect.
Citrus fruits - including oranges, grapefruits and lemons - are rich in vitamin C. Research shows that having the proper amount of Vitamin C helps in preventing inflammatory arthritis and maintain healthy joints.
Other research suggests that eating vegetables rich in vitamin K, such as broccoli, spinach, lettuce, kale and cabbage, drastically reduce inflammatory markers in the blood.
Best sources: colorful fruits and vegetables, the darker or brighter the color, the more antioxidants it has. Among the good cranberries, cherries, spinach, kale and broccoli are included.
Green tea is packed with polyphenols, antioxidants that are thought to reduce inflammation and slow the destruction of cartilage. Studies also show that another antioxidant in green tea called epigallocatechin-3-gallate (EGCG) blocks the production of molecules that cause joint damage in patients with rheumatoid arthritis (RA).
Vitamin D can help reduce the pain associated with RA. Get more vitamin D in your diet by eating salmon, eggs and mushrooms. Talk to your doctor about taking a vitamin D supplement if you are not getting enough of this vitamin in your diet.
How much: Two to three tablespoons a day.
Why: Olive oil is loaded with heart healthy fats and oleocanthal, which has similar properties to anti-inflammatory drugs drugs. This compound inhibits the activity of COX enzymes with a similar pharmacological action ibuprofen. Inhibition of these enzymes dampens inflammatory processes of the body and reduce pain sensitivity.
Best sources: extra virgin olive oil goes through less refining and processing, so it retains more nutrients than standard varieties. And it is not the only oil health benefits. Safflower and avocado, have proven cholesterol-lowering properties, while the nut oil is 10 times more omega-3 containing the olive oil.
Herbs and spices
Herbs and spices add a lot of flavor and have anti-inflammatory benefits without adding calories. Try spicing up your food in your diet with anti-inflammatory use of spices like curry, ginger and turmeric.
Studies have shown that people who regularly consumed foods from the allium family - such as garlic, onions and leeks - showed fewer signs of early osteoarthritis (OA). Researchers believe that the diallyl disulfide compound found in garlic, may limit that damage cartilage in human cells enzymes.
Great for: osteoarthritis
A particularly important nutrient if you suffer from arthritis is bone broth. Bone broth is a simple broth made from firing animal bones (free grazing) in water for several hours (usually between 24 and 48 hours). In some cases, vegetables, herbs or spices are also added to the broth to make it tastier. When the broth is boiled for long periods of time, bones release the nutrients inside them making them usable by a person who drinks the broth. Nutrients are collagen, magnesium, protein, Manganese, Copper, Zinc, Iron, Calcium, Potassium, glycine, proline, chondroitin sulfate, glucosamine sulfate.
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What you need to avoid eating if you suffer from arthritis
Just as there are foods that benefit or support against arthritis symptoms if you eat, there are foods that boost. Here are some you should definitely leave if you accentuate your pain.
Solanaceae (eggplant, peppers, tomatoes, etc.)
Nightshade vegetables, including eggplants, tomatoes, red peppers and potatoes are disease-fighting powers that have maximum nutrition for minimum calories.
They also contain solanine, a chemical that has been marked as guilty of arthritis pain. There is no scientific evidence to suggest that the Solanaceae trigger outbreaks of arthritis, however, many people experience significant relief of symptoms when they avoid nightshade vegetables. So doctors say, if you notice that your arthritis pain decreases after eating, do a test and try to eliminate all nightshade vegetables from your diet for a few weeks to see if it makes a difference.
Foods with gluten
Researchers are not sure, but some people have realized that their arthritis worse after eating certain foods, such as gluten, a protein complex found in grains like wheat, barley and rye and many foods industrialized more that contain in its ingredients or have cross contamination as cereal gluten essentially not contain as oats. People with arthritis are encouraged to follow a diet low in salt, fats and carbohydrates to prevent inflame joints.
Symptoms of rheumatoid arthritis may flare in response to specific proteins found in dairy products. Some people with rheumatoid arthritis who report intolerance to milk, have antibodies to milk proteins. The body forms these antibodies to protect what mistakenly perceived as a harmful substance, but antibodies attack other body parts besides milk. Remove dairy products from your diet to see if that reduces your symptoms of RA.
Test milk ed almond and coconut milk as anti-inflammatory alternatives.
Beans such as beans, lentils and white beans have high amounts of purine, which is then metabolized to uric acid when eaten. This can worsen the inflammation of arthritis.
Give up refined sugar and sweets
While certain carbohydrates are an essential part of our diet, refined sugars and sweets are not, however much we enjoy them. Refined sugars such as corn syrup, high fructose are empty calories devoid of any nutrient.
It is a poison by itself. Reduce consumption of refined sugar is even more important for people with rheumatoid arthritis because chronic inflammation in RA impairs the body's ability to break down sweets. Cardiovascular disease risk is also high for people living with RA, and controlling blood pressure and cholesterol is crucial.
Do not drink coffee
The health effects of coffee are controversial, especially as regards rheumatoid arthritis. Coffee consumption is related to the development of anti-CCP positive RA, a specific subtype of rheumatoid arthritis, according to a study published in Arthritis and Rheumatism. While investigations are still ongoing, you may want to consider removing the cup of coffee from your diet.
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