Overview
Healthy joints allow you to move, jump, dance and tend to daily tasks with ease. Arthritis is an umbrella term for a group of chronic conditions that are characterized by painful joint inflammation that can make these tasks difficult. Collectively, the more than 100 types of arthritis affect nearly 46 million adults and 300,000 children in the United States alone, according to 2011 information from the Arthritis Foundation. While no known cure exists, medications, physical therapy, appropriate exercise and a healthy diet may help improve your symptoms and promote your overall quality of life.
Meat
While meat provides valuable amounts of protein and micronutrients, such as B-vitamin, iron and zinc, consuming excessive amounts may worsen your arthritis symptoms. Meats high in saturated fat, such as beef, lamb, sausage and dark-meat poultry, are linked with high blood pressure and heart disease -- conditions for which many people with arthritis are at heightened risk. Though additional research is needed, switching from a meat-rich, typical "Western" style diet to a plant-based diet may reduce arthritic symptoms, according to the University of Maryland Medical Center (UMMC). Omega-6 fatty acids prevalent in meats are considered pro-inflammatory, meaning that they may worsen inflammation. Try cutting back on meat and eating more fish and plant-derived protein sources such as beans, lentils, tofu and nuts.
Enriched Flour
Enriched flour, prevalent in enriched breads, pasta, cereals and baked goods, provide less fiber and fewer nutrients than whole grains. As a result, they digest less efficiently and may offset your blood sugar levels and moods. For reducing gout symptoms, MayoClinic.com recommends cutting back on refined foods and opting instead for complex carbohydrates such as whole grains. Whole grains may also delay hunger cues, making it easier to manage your weight -- an important factor since excess pounds add strain to your joints. When selecting breads, cereals and pasta, check food packages and choose those that list whole grains as main ingredients. Other nutritious alternatives to enriched flour products include brown rice, wild rice, pearled barley and air-popped popcorn.
Nightshade Vegetables
Nightshade vegetables, such as white potatoes, peppers, eggplant and tomatoes, though nutritious, contain alkaloids -- substances that may dampen joint function in some people. While the notion lacks scientific evidence of effectiveness, you may find that eliminating nightshade vegetables from your diet reduces inflammation and joint pain, according to authors of "Pain-Free Arthritis" Harris H. McIlwain and Debra Fulghum Bruce. If you find that after avoiding them, your symptoms ease, you may have a sensitivity and benefit from replacing white potatoes with sweet potatoes and peppers, tomatoes and eggplant with other antioxidant-rich foods, such as berries, leafy greens and carrots. Even if you're not sensitive to nightshade vegetables, avoiding fried eggplants, French fries and butter, cheese or sour cream-topped potatoes can help ensure low saturated fat intake.
Added Sugars
Added sugars are ingredients that add calories and sweet flavor but few nutritional benefits, to many foods and beverages. Limiting added sugar is an important part of a basic healthy diet suitable for arthritic patients, according to the UMMC. Consuming plentiful amounts of regular soft drinks, candy, pastries, ice cream, pie, jelly and pancake syrup also leaves less room for beneficial foods. Since added sugars are high-glycemic, meaning they have a significant impact on your blood sugar levels, a sugar-rich diet may also make it more difficult to manage your appetite and weight. Try replacing sweetened beverages with water, unsweetened ice tea and low-fat milk, which is low-glycemic, and sugary snack foods with fresh or dried fruit, apple sauce or whole grains.
source : livestrong.com
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