Arthritis is a general term that encompasses over 100 different conditions that cause pain, stiffness and inflammation in one or more joints, all of which impacts the physical health of a person. Since arthritis does not seem to have any connection with one’s stomach or digestive health, arthritis and diet are seldom believed to be related. However, this is a massive misconception and must be corrected as arthritis and diet go very much hand in hand. It is important to understand that diet cannot completely cure the condition of arthritis but proper diet can control symptoms, contain inflammation and maintain the overall health of a person suffering from arthritis. In this article we will talk about food items to include in your diet, food items to avoid in your diet, and some myths related to arthritis and diet.
Food Items to Include in Diet
Omega-3 Fatty Acids Rich Food
Yes, fatty acids can be healthy and Omega-3 fatty acids are one of the healthiest fats especially for people suffering from arthritis. Some food items rich in omega-3 fatty acids are flax seeds, chia seeds, salmon, walnuts, soybean and mackerel. Regular intake of these fatty acids help relieve pain by controlling inflammation in joints.
Antioxidants Rich Food
Antioxidants help control free radicals and as a result prevent free radicals from damaging cells and causing inflammation. Vitamin C, beta-carotene, cryptoxanthin, anthocyanins are some of the most beneficial antioxidants to counter arthritis. Regular intake of antioxidant rich food such as strawberries, blueberries, grapefruit, mustard greens, spinach, oranges, apricots, cherries, grapes, plums etc. Can help prevent arthritis, slow its progression, and relieve pain.
Extra-Virgin Olive Oil
Olive oil contains healthy monounsaturated fats as well as a natural compound called oleocanthal which makes a perfect combination to help prevent inflammation in joint areas. In fact, including olive oil in your diet is a natural way of blocking inflammatory pathways which is otherwise achieved through medicines such as ibuprofen and aspirin.
Vitamin D Rich Food
Vitamin D is considered to be one of the most important vitamins for proper bone health so it does not come as a surprise that vitamin D rich food such as wild salmon, mackerel, sardines, herring, milk (skim or 1 percent low-fat), soy milk, egg yolks, and mushrooms can help treat arthritis by preventing inflammation.
Food Items to Avoid in Diet
Trans Fats
Trans fats are known to aggravate inflammation and it won’t be wrong to say that trans fats are the most unhealthy type of fats. Trans fats can be found in a variety of baked goods as they are added to give baked goods a longer shelf life. These days it is mandatory for manufacturers to list the presence of trans fats in a food item so always look at the nutrition chart to make sure you are not consuming trans fats.
Saturated Fats
Saturated fats refers to the fats contained in animal products, such as beef, pork, poultry skin, and full fat dairy foods. Include fat free daily products in your diet and dramatically reduce the intake of saturated fats in order to avoid intense pain and inflammation. Saturated fats are also found in palm oil and palm-kernel oil.
Simple and Refined Carbs
Reduce the intake or completely avoid in your diet high sugar foods, baked goods especially white-flour baked goods, white rice, bread, and other refined carbohydrates. These foods gravely affect the inflammation and unmonitored intake may result in severe pain, restricted physical activity, and degrading overall health.
Myths related to arthritis and Diet
Myth 1: Dairy products make arthritis worse.
Fact: Low-fat or non-fat milk and other dairy products are absolutely safe to intake and in fact prove to be beneficial for health. Only fatty dairy products is what you must stay away from.
Myth 2: Apple cider vinegar proves beneficial for fighting arthritis.
Fact:Apple cider vinegar is rich in antioxidants but not the kinds that can control inflammation that causes arthritis.
Myth 3: Nightshade Vegetables Aggravate Arthritis.
Fact:Nightshade vegetables such as tomatoes, potatoes, eggplants and peppers have absolutely no derogatory impact on arthritis and these vegetables must be included in diet as these are rich in nutrients.
