Arthritis is a catch-all term for joint pain or joint disease. It is also the leading cause of disability in Americans.
There are more than 100 different types of arthritis falling into one of four categories: degenerative (osteoarthritis), inflammatory (rheumatoid arthritis), infectious (from an infection), and metabolic (gout).
The one factor, besides pain, that is associated with arthritis is chronic inflammation. In fact, many diseases are associated with chronic inflammation, so controlling it is very important.
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!
11. Broccoli, Brussels sprouts and Cabbage
Broccoli, Brussels sprouts and cabbage are members of the Cruciferous family. They contain sulforaphane, a compound that helps to slow cartilage damage.
These cruciferous vegetables are rich in antioxidants like vitamin A, C and K. These are known to protect cells from free radicals that are suspected in the development of rheumatoid arthritis and chronic inflammation. There is some evidence that a diet high in cruciferous vegetable may even prevent rheumatoid arthritis.
10. Omega-3 Supplements
Omega-3 fatty acids are very important for entire body health and fights inflammation. The fastest way to get omega-3 fatty acids is to eat fatty fish like salmon, tuna, trout, and mackerel. If you can’t stand fish, chia seeds, walnuts, omega-3 rich eggs, and nuts are great sources of omega-3s.
Change your oils to extra virgin olive, walnut, avocado and safflower oils for omega-3s. In addition to fighting inflammation, these oils have cholesterol lowering properties.
9. Garlic
Garlic, onions and leeks contain diallyl disulfide that may block enzymes that damage cartilage. They also contain an antioxidant quercetin. Researchers believe that quercetin may relieve inflammation. Garlic also fights infection.
Garlic’s effectiveness is the same whether you use raw garlic, powdered supplement, or an aged supplement. You need about 4 cloves a day and that much can have side effects like upset stomach. The biggest benefit to aged garlic is that you won’t be breathing and sweating garlic.
8. Tart Cherries
Tart cherries contain an antioxidant called anthocyanin. These anthocyanins are known anti-inflammatories. In fact, tart cherries appear to be as effective as and far safer than taking NSAIDS. Strawberries, raspberries, blueberries, and blackberries also contain anthocyanins.
Drinking tart cherry juice from Montmorency cherries daily can improve pain and stiffness. Just don’t ruin the health benefits be adding sugar or artificial sweeteners to the juice. Start with 8 ounces a day and up the intake as needed.
7. Turmeric
Turmeric is a spice used extensively in Indian food. It has a long history in folk medicine for warding off inflammatory diseases, including arthritis, and now has research to back up the claims. Tumeric is high in curcumin, an antioxidant and anti-inflammatory.
You probably can’t eat enough turmeric to get the full benefit, so this is one time we’ll suggest taking a supplement. For maximum benefit, add fresh ground black pepper to your diet to increase absorption of curcumin.
6. Vitamin C
Vitamin C is an antioxidant that fight inflammation to lessen arthritis risk. It also helps repair bones, cartilage and other skeletal components. Eating fruits like oranges, grapefruits, strawberries, kiwi, pineapple, and cantaloupe is a great way to get your vitamin C.
If you take supplements, don’t take more than 65 to 85 mg. Too much Vitamin C can lead to kidney stones. Eating your Vitamin C makes it easier for your body to take what it needs and eliminate the rest.
5. Nuts and Seeds
Nuts like walnuts, pine nuts, pistachios and almonds have important properties that help fight arthritis. Nuts contain calcium, magnesium, zinc, vitamin E and alpha linolenic acid (ALA), an Omega-3 fatty acid. Be cautious eating lots of nuts because they are also high in calories.
Two seeds, flaxseed and chia, are particularly good for adding Omega-3s to your diet. They also have many other excellent nutrients and are very low in calories. Grind flaxseed in a coffee grinder before eating for maximum benefit.
4. Dairy
Diary can cause inflammation particularly in full-fat varieties. However, low-fat dairy contains lots of vitamin D and calcium that you need for healthy bones. Choose low fat versions and replace regular yogurt with Greek yogurt for greatest effect. Just make sure to get dairy with the lowest sugar and fats.
If you want to avoid dairy, eat leafy green vegetables like spinach, kale and broccoli. With these, you get arthritis fighting sulforaphane. Eat veggies raw, roasted or lightly steamed.
3. Green Tea
Green tea should be on everyone’s drink list for its many health properties. A daily cup may be the best drink you can add to your diet. Green tea contains antioxidants that reduce inflammation and slow cartilage destruction. Another antioxidant, epigallocatechin-3-gallate (EGCG), blocks joint-damaging molecules.
In addition to these arthritis fighting properties, green tea may prevent cancer, melt belly fat, help hangovers, and lessen depression, among many other benefits. Don’t ruin the health effects of green tea by adding sugars or artificial sweeteners.
2. Whole Grains
Whole grains like oatmeal, chia seeds, oatmeal, and brown or wild rice lower levels of C-reactive protein (CRP). High levels of CRP indicate inflammation associated with heart disease, diabetes and rheumatoid arthritis.
Fiber like that in whole grains lowers C-reactive protein (CRP). Adding fiber to your diet is extremely important on many levels. Avoid white and wheat flour and white rice. Also, be careful not too add too much butter, sugar, and other unhealthy toppings.
1. Beans
Beans are another food that lower CRP because of their high fiber content. They also tend to be very rich in folic acid, magnesium, iron, zinc and potassium. Try eating more red beans and kidney beans for their healthy properties and high fiber.
Make sure that you cook these beans completely as undercooked beans can make you very sick. Other high fiber foods include chia seeds, whole fruits and vegetables, and quinoa.
Conclusion
With 100 different types of arthritis, there are at least 100 different causes. Joint wear, cartilage destruction and chronic inflammation are hallmarks of all arthritis. By eating an anti-inflammatory diet, you can help ward off arthritis and ease pain. As a side benefit, an anti-inflammatory diet can improve heart health, lessen diabetes risk, and decrease cancer risks.
In addition to adding these healthy foods, eliminate processed meats and other foods, sugar and artificial sweeteners, trans fats (hydrogenated oils), and white bread/pasta/rice. Choose the healthiest carbs and limit intake.
Try eliminating one category of unhealthy food and replacing it with one of the foods listed above. Then replace another. It can be done!