Eshealthtips.com – A Mediterranean-style or heart-healthy diet is one of the best ways to ease arthritis symptoms. It includes anti-inflammatory foods and spices that are beneficial for reducing inflammation. Registered dietitians recommend this diet for a variety of reasons, including overall health. Fruits, particularly blueberries and blackberries, are excellent sources of antioxidants and anti-inflammatory compounds. Blackberries, which can help satisfy your sweet tooth without adding extra sugar to your diet, are an excellent choice for an Arthritis Diet.
Consume Foods Rich in Antioxidants and Digestive Enzymes
Research indicates that consuming foods rich in antioxidants and digestive enzymes may improve symptoms of osteoarthritis. Grapefruit juice, for instance, may interact with some medications, so it’s important to discuss your needs with your doctor before making changes. For example, many people say that citrus fruits can worsen symptoms of osteoarthritis, but they don’t actually increase your risk. Citrus fruits contain many beneficial antioxidants and don’t cause inflammation.
The Arthritis Diet is a long-term eating pattern that focuses on foods with anti-inflammatory properties. The diet should avoid foods that cause inflammation, including processed sugar. Processed sugars cause your body to release inflammatory messengers called cytokines. Sugars from sodas are the worst culprits. Saturated fat and food with high amounts of saturated fat can worsen your arthritis symptoms.
Several studies have shown that eating foods rich in omega-3 fatty acids, such as fish, nuts, and plant oils, may help to reduce inflammation. In addition to omega-3 fatty acids, a diet rich in antioxidants may support your immune system and reduce the risk of infection. In addition, a high-protein diet may help you lose weight while improving your overall health. It will also keep you stronger and reduce the frequency of joint pain.
A Healthy Diet Can Help Relieve Symptoms and Maintain Weight
In a recent study, researchers compared two groups of people with arthritis suffering from osteoarthritis. Both groups included equal numbers of men and women, similar in age and type of arthritis. Participants in both groups continued their diets for a number of weeks. Most also continued their regular medical treatment programs, as before. These findings provide a solid basis for creating a healthy diet plan for a healthy body. If you’re suffering from arthritis, a healthy diet can help ease your symptoms and keep you weight in check.
Another key to the Arthritis Diet is the presence of antioxidants. They may improve the activity of the disease by destroying harmful elements in the body. Flaxseed, which contains omega-3 fatty acids, is a good source. Extra-virgin olive oil is also heart-healthy and contains plenty of monounsaturated fats. Salt should be kept to a minimum – aiming for less than 1,500 mg a day is a good goal.
Cutting back on sodium intake can help people with arthritis, but it’s not always possible to avoid all processed foods. Sodium is commonly found in convenience foods, like canned soup, pizza, and certain cheeses. Alcohol, which can also cause the body to retain sodium, affects the effectiveness of anti-inflammatory drugs and adds unwanted weight. It is therefore important to limit your intake of alcohol to keep your arthritis medications at bay.
Mediterranean Style Diet for Joint Sufferers
A Mediterranean-style diet is another good option for those with arthritis. This diet is rich in healthy fats, including omega-3, which are anti-inflammatory. It is also rich in vegetables and fresh fruit, as well as heart-healthy olive oil and fish. Research shows that these foods can improve the symptoms of autoimmune diseases and reduce the need for anti-inflammatory drugs. However, it is important to note that these supplements should be taken for a prolonged period to prove their effectiveness.
While vegetables and fruit are high in fiber, they are also high in sugar and trans fat. Canned goods should be labeled low in sodium or no added salt. Limit salt intake to two grams a day. Added sugars also contribute to systemic inflammation, as well as weight gain, which is harder to keep at a healthy weight. Additives in food and drinks can cause inflammation. And remember that adding extra salt is not good for you.
In addition to eating plenty of fresh vegetables and fruits, a high-boron diet is beneficial for RA sufferers. Among its best sources, boron is found in fresh fruits and vegetables and drinking water. Another popular option is drinking three or four cups of green tea a day. This supplement is said to reduce the severity of RA in mice, but human studies have not confirmed this. This may not be the best choice for people with RA, but it should be considered in conjunction with your physician or a licensed dietitian.
Schönenberger, Katja A., et al. “Effect of anti-inflammatory diets on pain in rheumatoid arthritis: a systematic review and meta-analysis.” Nutrients 13.12 (2021): 4221.
Vadell, Anna KE, et al. “Anti-inflammatory Diet In Rheumatoid Arthritis (ADIRA)—a randomized, controlled crossover trial indicating effects on disease activity.” The American journal of clinical nutrition 111.6 (2020): 1203-1213.