Adding these simple foods to your diet can make a big difference.
Arthritis is an incredibly common condition, affecting more than 50 million Americans. It is a catch-all term for joint pain or joint disease, and can be caused by a number of factors, such as genetics, dietary choices, poor lifestyle habits, the natural aging process and environmental causes.
Unfortunately, arthritis is the leading cause of disability in America, leading to painful and disabling conditions. Fortunately, there are treatment options available to help ease symptoms or prevent further damage from arthritis – such as regular physical activity or medications – enabling individuals to remain active regardless of their diagnosis.
Arthritis is a complex condition that can affect people of any age and from any demographic. There are over 100 different types of arthritis that fall into four general categories – degenerative, inflammatory, infectious and metabolic. Degenerative arthritis (often referred to as osteoarthritis) is the result of normal wear-and-tear on joints. Inflammatory arthritis (most commonly rheumatoid arthritis) occurs when the immune system attacks self tissue in a joint, usually causing painful swelling and inflammation in the affected area.
Infectious arthritis is caused by an infection elsewhere in the body spreading to a joint. Last but not least, metabolic arthritis (more commonly known as gout) occurs when there’s an accumulation of uric acid crystals in a joint, leading to severe pain and swelling – often occurring at night. Ultimately, while all forms of arthritis share similar symptoms – such as swollen joints and stiffness – it’s important to note that each type has distinct characteristics.
Arthritis causes constant pain and strain to those affected, but thankfully, scientific research may be providing a solution – food. Registered dietitian Andrea Dunn, RD, LD, CDE is among the scientists who have identified certain foods that could possibly help reduce inflammation and alleviate pain associated with arthritis.
The variety of these foods are seemingly endless and range from familiar items such as chili peppers and ginger to more unique choices like tumeric and green tea. Understanding how diet can potentially improve our health is an invaluable step in managing arthritis; hopefully with further research we can find comfort from this common affliction.
Here are some suggestions to eat to on an anti-inflammatory diet. Numbers four and nine are excellent as a beverage. You might be surprised at number 5 if you love ethnic food!
12. Dark chocolate
Even though dark chocolate has become a fan-favorite treat, medical experts have not conducted enough research to determine with certainty if its regular consumption can reduce inflammation. Therefore, it is important to exercise caution if deciding to indulge in this sugary delight. Rather than limit yourself to your typical candy bar, you can explore higher cocoa content dark chocolate varieties. These choices usually contain less sugar than those with lower cocoa content and they might provide the same benefit while having fewer negative impacts on health.
For those who are looking for yummy alternatives that could cut down on inflammation, why not try some whole grain options? Expert nutritionist Tracy Dunn recommendation eating whole grains such as freekeh from Middle Eastern cuisine or teff as found in traditional Ethiopian flatbreads. If you haven’t sampled these unique flavors yet, it might be worth integrating them into your diet today!
11. Broccoli, Brussels sprouts and Cabbage
Eating broccoli, Brussels sprouts and cabbage may provide specific benefits for those with arthritis. Sulforaphane, a compound found in cruciferous vegetables, is known to help protect cartilage from damage.
In addition to sulforaphane, these green powerhouses are packed full of vitamins A, C, and K plus antioxidants that have been demonstrated to have protective effects on cells. Suggested health benefits associated with consumption of the cruciferous family go beyond just protection from the development of arthritis; in fact, studies even indicate eating these foods may help prevent it altogether.
10. Omega-3 Supplements
Omega-3 fatty acids are essential for overall health and wellbeing, as they can help fight inflammation. The quickest way to get your omega-3 fix is by eating fatty fish like salmon, tuna, trout, and mackerel. But if you’re not a fan of seafood, try chia seeds, walnuts, eggs rich in omega-3s, and other nuts instead.
For an even more nutritious diet, replace your normal cooking oils with omega-3 containing extra virgin olive oil, walnut oil, avocado oil and safflower oil: not only will these provide you with a hefty dose of omega-3s but also have cholesterol lowering properties. So what are you waiting for? Start adding these power foods to your everyday meals!
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