Arthritis causes inflammation and impairs the mobility in some parts of the body. Osteoarthritis is the most prevalent type and damages the bones and joints over time, and rheumatoid arthritis is the second most common type which results in varying degrees of chronic stiffness, pain, and swelling, and even loss of mobility.
However, most studies suggest that some lifestyle changes and dietary modifications may lessen the discomfort and pain that come with arthritis. See which foods/nutrients you need to have in your diet to relieve your symptoms.
Most research shows that omega-3 helps with inflammation and other arthritis symptoms. The Center for Genetics, Nutrition, and Health have found that unlike omega-3 fatty acids, omega-6 fatty acids that are found in corn, meats, and processed foods energize the COX-2 enzymes, which result in joint inflammation. More omega-3, less omega-6. Salmon, trout, tuna, and walnuts are all rich in omega-3.
Ginger has been used for medicinal purposes for centuries to treat headaches, high blood pressure, nausea, and the common cold. Even though experts have conflicting views on ginger’s benefits to arthritis patients, the Journal of Medicinal Foods has proven that ginger does reduce inflammation due to its antioxidant properties. Word of caution, ginger is a blood thinner, so consult your doctor before consuming it regularly if you are already on an anticoagulant.
A decade old Mayo Clinic study shows green, leafy vegetables like broccoli hinders the development of arthritis. The study includes all cruciferous vegetables, so vegetables like cauliflower, cabbage, and Brussel sprouts are also in that category.
A study conducted by Framingham Heart demonstrated a lower risk of advanced osteoarthritis in the knees among their participants whose intake of dietary Vitamin D was a larger amount. Multiple studies have also shown people who have a sufficient intake of Vitamin D are less likely to develop rheumatoid arthritis. Unfortunately, other than Vitamin-D-added baked goods, dairy products, and fatty fish, your only source is the sun as dairy may cause inflammation in some.
Olive oil has been shown to help with rheumatoid arthritis stiffness and pain. It contains oleic acid, a compound rich in antioxidants, which is why experts think it alleviates inflammation. The good news is, olive oil is very easy to incorporate into your diet.
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