In this article, you will learn how diet can affect arthritis, as well as the 9 best foods to treat arthritis pain.
What is arthritis?
Arthritis is an inflammation of the joints. The two most common types of arthritis are osteoarthritis and rheumatoid arthritis.
Osteoarthritis is a degenerative condition, ie the cause is wear and tear of the joints over time.
Rheumatoid arthritis is an autoimmune condition. If you have rheumatoid arthritis, your body attacks the joints, leading to pain and inflammation.
In general, the most common symptoms in people with arthritis are joint pain, poor mobility and swelling. Some people also notice reddening of the skin.
Almost 25% of all people will have arthritis throughout their lives. A recent study found that the prevalence of osteoarthritis has doubled in 15 years, while rheumatoid arthritis has almost halved.
Diet for arthritis
In addition to your environment and family history, the risk of developing arthritis and the severity of your symptoms are influenced by your lifestyle.
At its most basic level, being overweight or obese increases the risk of developing arthritis by 300-400%. Therefore, it should come as no surprise that diet (especially ketogenic) and exercise to maintain a healthy weight are great ways to reduce the risk of arthritis.
– Prepared foods and desserts can increase inflammation and blood sugar levels, which in turn increases the risk and severity of arthritis symptoms.
– Antioxidants and polyphenols in food can reduce the symptoms of arthritis.
– Food sensitivities and allergies can cause autoimmunity or inflammation, which can increase the risk of arthritis and worsen its symptoms.
– Probiotic foods can balance the intestinal microbiome and reduce the severity of arthritis symptoms.
9 best foods for Arthritis pain
In diseases of various forms of arthritis, diet is required. The keto diet is great for this and offers such foods in the diet to combat the symptoms of arthritis and relieve pain.
Oily fish and omega-3 fatty acids
Oily fish and omega-3 fatty acid supplements can reduce joint pain, swelling, stiffness and inflammation in people with arthritis.
You can eat whole foods (oysters, sardines, mackerel or salmon) and various supplements (such as krill oil).
Extra virgin olive oil
The diet of people in the Mediterranean region is associated with lower levels of arthritis and inflammation, and scientists believe that olive oil may be the main cause.
For example, one study found that eating a lot of vegetables cooked in extra virgin olive oil reduced the risk of arthritis in Greeks.
Also, consuming olive oil can reduce inflammation and oxidative stress and help restore and protect bone cells.
Keep in mind that low-fat olive oil contains fewer phenolic compounds and antioxidants, which can help reduce inflammation and relieve the symptoms of arthritis. In addition, due to the high processing temperature, it may contain inflammatory compounds.
That is why you should cook food only with olive oil at low temperatures or even better to sprinkle it on the food after cooking.
Beef bone Broth or Collagen protein
Arthritis is the result of cartilage damage or inflammation, and cartilage is made up of collagen.
Collagen is a unique protein that makes up about 27% of your body, with a high concentration of the amino acids glycine and proline.
Studies show that consuming 10 grams of collagen protein a day can reduce joint discomfort in people with arthritis.
When you eat collagen, it goes directly to the damaged tissue and helps your body repair them.
To replenish collagen in your diet, you can boil beef bone broth or use collagen protein supplements.
Studies in humans and animals have shown that garlic contains many active anti-inflammatory compounds, including organosulfur compounds and tiacremonone.
Regular consumption of garlic can strengthen your immune system, reduce pain and inflammation in the joints and even reduce the risk of arthritis.
Turmeric and ginger
Curcumin has anti-inflammatory properties similar to nonsteroidal anti-inflammatory drugs (NSAIDs), but with far fewer side effects.
As for ginger, it can reduce the expression of inflammatory genes, reduce pain and improve well-being in people with arthritis.
Rich in polyphenols and other antioxidants that can help reduce pain and inflammation in arthritis.
A randomized clinical trial from 2018 found that in patients taking arthritis medications for knee pain, adding green tea to their diet was much more effective at reducing pain and other arthritis symptoms.
Cabbage and other leafy vegetables
Cabbage is a superfood that can be added to smoothies, boiled, baked chips or enjoyed raw in salads.
Like other cruciferous vegetables, cabbage contains the anti-inflammatory compounds sulforaphane and diindolylmethane. These compounds have been shown in studies to reduce the symptoms and risk of arthritis.
If you do not like the complex and slightly bitter taste of cabbage, take spinach … It is rich in vitamins C and A, and according to one study it also reduces the symptoms of arthritis.
It has a high concentration of beneficial flavonoid antioxidants known as anthocyanins. They are responsible for the beautiful color of blueberries and can reduce pain and swelling, reduce inflammatory markers and possibly even reverse the progression of arthritis.
Fermented and Probiotic foods (and additives)
The microbiome, especially the gut, plays an important role in health and disease.
Arthritis is no exception, and researchers have found that people with the disease may have a variety of intestinal bacteria that contribute to inflammation and increase the risk of the disease.
That is why probiotic foods and supplements are a promising treatment for arthritis, which leads to less pain and poor mobility.
These foods work in two ways: first, by increasing the number of “good” bacteria, and second, by increasing the levels of anti-inflammatory chemicals produced in the gut.
You can increase the number of beneficial bacteria by taking probiotic supplements. However, it is tastier and cheaper to eat homemade dishes such as fermented vegetables, yogurt and kefir.
Because the probiotic strains in yogurt and kefir convert lactose into lactic acid, they Milk and dairy products are low in carbohydrates compatible with keto and are usually even well tolerated by people with lactose intolerance!