Overview
As of 2010, an estimated one in seven Americans has arthritis, a general term encompassing more than 100 inflammatory diseases that cause joint stiffness, swelling or pain. Arthritis is a chronic affliction for which there is no cure; common forms include osteoarthritis, rheumatoid arthritis and gout. In addition to taking anti-inflammatories and other medications, diet can play an important part in keeping arthritis in check. Fight arthritis with foods that battle inflammation. Consult your doctor before making drastic changes to your diet.
Foods to Avoid
There are common rules for foods to avoid if you've been given a diagnosis of arthritis. Nightshades --- foods classified by their alkaloid, nitrogen-containing concentration --- such as tomatoes, potatoes and eggplant have been known to compromise joint function, though not all sufferers will react in this manner to these foods. Try avoiding nightshades for a couple of weeks to see if there is a noticeable difference in joint function.
Gout is linked to extra uric acid in the blood; avoid alcohol and bouts of overeating. Eliminate foods high in purines, an organic compound found in red meat, sardines, broths, shellfish and beans.
Gout is linked to extra uric acid in the blood; avoid alcohol and bouts of overeating. Eliminate foods high in purines, an organic compound found in red meat, sardines, broths, shellfish and beans.
Omega Fatty Acids
Omega-6 fatty acids have been linked to excess inflammation for those with arthritis. Avoid linoleic acid, found in cooking oils such as corn and sunflower. One exception is gamma-linoleic acid, shown to reduce joint pain. A study of more than 50 patients with active rheumatoid arthritis found that consumption of 2.8 grams of GLA for six months significantly improved joint stiffness. Cook with olive oil, a healthy fat, instead of corn oil.
Omega-3 fatty acid has been seen to do just the opposite of the majority of omega-6 fatty acids. A healthy essential fatty acid found in salmon, tuna, halibut, herring, flaxseed and walnuts, omega-3 inhibits cytokines, which destroy cartilage. According to the University of Maryland Medical Center, rheumatoid arthritis sufferers who take fish oil may be able to lower their dose of non-steroidal anti-inflammatory drugs. Unlike medication, however, fish oil treats the symptoms of arthritis but does not slow the disease.
Omega-3 fatty acid has been seen to do just the opposite of the majority of omega-6 fatty acids. A healthy essential fatty acid found in salmon, tuna, halibut, herring, flaxseed and walnuts, omega-3 inhibits cytokines, which destroy cartilage. According to the University of Maryland Medical Center, rheumatoid arthritis sufferers who take fish oil may be able to lower their dose of non-steroidal anti-inflammatory drugs. Unlike medication, however, fish oil treats the symptoms of arthritis but does not slow the disease.
Go Natural
Dive into natural foods and cut out foods laden with additives and preservatives. This is common sense for all, particularly those prone to diabetes --- for which individuals with rheumatoid arthritis are at higher risk, "Arthritis Today" magazine reports. Cut refined carbs, saturated and trans fats from the diet for improved health.
Antioxidants
Free radicals can cause inflammation in the synovium membranes within joints and in body tissues; you can fight them by adding antioxidants such as vitamin C, vitamin E, carotenoids and selenium to your diet.
Vitamin C promotes the growth of collagen --- a component of cartilage. There are conflicting studies on vitamin C and arthritis, however. One from Duke University in 2004 found that very high levels of vitamin C accelerated joint damage in osteoarthritis patients. A second study found that subjects whose diets were low in vitamin C were three times more likely to develop rheumatoid arthritis. The U.S. Department of Agriculture recommends that women get 75 mg of vitamin C per day, and men get 90 mg. Pomegranates are a vitamin C source shown to reduce the activity of proteins that cause inflammation.
Vitamin E, another antioxidant, has been known to minimize free radical damage around joints. Primary sources include nuts, seeds, grains, avocados and some vegetable oils.
The carotenoid beta-cryptoxanthin may reduce the risk of developing rheumatoid arthritis. A 2005 study at the University of Manchester found that an increase in beta-cryptoxanthin, equivalent to one glass of orange juice per day, was associated with a reduced risk of developing rheumatoid arthritis. Foods high in beta-cryptoxanthin are peppers, squash, pumpkin, papaya and tangerines.
A diet lacking selenium have been shown to aggravate osteoarthritis and rheumatoid arthritis. The National Institutes of Health Office of Dietary Supplements reports that those suffering from rheumatoid arthritis have reduced selenium levels in their blood. Selenium is found in a variety of foods, including shellfish, fish, garlic, whole grains, fish and Brazil nuts.
Vitamin C promotes the growth of collagen --- a component of cartilage. There are conflicting studies on vitamin C and arthritis, however. One from Duke University in 2004 found that very high levels of vitamin C accelerated joint damage in osteoarthritis patients. A second study found that subjects whose diets were low in vitamin C were three times more likely to develop rheumatoid arthritis. The U.S. Department of Agriculture recommends that women get 75 mg of vitamin C per day, and men get 90 mg. Pomegranates are a vitamin C source shown to reduce the activity of proteins that cause inflammation.
Vitamin E, another antioxidant, has been known to minimize free radical damage around joints. Primary sources include nuts, seeds, grains, avocados and some vegetable oils.
The carotenoid beta-cryptoxanthin may reduce the risk of developing rheumatoid arthritis. A 2005 study at the University of Manchester found that an increase in beta-cryptoxanthin, equivalent to one glass of orange juice per day, was associated with a reduced risk of developing rheumatoid arthritis. Foods high in beta-cryptoxanthin are peppers, squash, pumpkin, papaya and tangerines.
A diet lacking selenium have been shown to aggravate osteoarthritis and rheumatoid arthritis. The National Institutes of Health Office of Dietary Supplements reports that those suffering from rheumatoid arthritis have reduced selenium levels in their blood. Selenium is found in a variety of foods, including shellfish, fish, garlic, whole grains, fish and Brazil nuts.
Weight and Arthritis
Excess weight puts pressure on knees, hips and weight-bearing joints, accelerating wear and tear on cartilage that usually protects joints. The U.S. Department of Health and Human Services estimates that every two-pound increase in weight increases your risk of developing arthritis by 9 to 13 percent. Therefore, maintaining a healthy body weight is another means to reducing swelling and pain caused by arthritis.
source : livestrong.com
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