Fighting Arthritis With Food
Arthritis affects one in every five people in the United States. This includes a category of disorders including osteoarthritis and rheumatoid arthritis. Most people suffering from these diseases have used medical management including anti – inflammatories such as ibuprofen. However nutritional care can provide anti- inflammatory benefits as well. We have previously discussed the benefits of Omega – 3 fatty acids and glucosamine, now let’s look more specifically.

Before looking at the benefits food can have, we cannot overlook the effect being overweight can have on the joints and the increased levels of inflammation excess body fat can produce as well. This is because body fat is metabolically active and capable of producing hormone and chemicals that can increase inflammation. Therefore, losing weight can instantly decrease levels of inflammation in your body. Obesity is also often linked to consumption of foods that are known to cause inflammation such as saturated fat, trans fat, and simple refined carbohydrates.

Omega – 3 fatty acids actually work to decrease inflammation by suppressing the production of cytokines and enzymes that can erode cartilage. This can be found in large amount in salmon both wild, fresh, and canned, herring, mackerel, sardines, anchovies, rainbow trout, pacific oysters, Omega – 3 fortified eggs, flaxseed, and walnuts, soybean oil, soybeans, and avocado. Extra – virgin olive oil, does not contain omega 3 however does contain an antioxidant called polyphenol.

Antioxidants, such as vitamin C, selenium, carotenes, and bioflavonoid, protect from free radical presence in the body that can damage cells and lead to a more rapid progression of arthritis therefore relieving pain. Vitamin C is essential to the formation of collagen, a component of cartilage. Foods rich in vitamin C are – sweet peppers, oranges, grapefruit, strawberries, pineapple, kohlrabi, papaya, lemon, broccoli, kale, Brussels sprouts, kidney beans, kiwi, cantaloupe, cauliflower, cabbage, and mangos. Selenium rich foods are - Brazil nuts, canned tuna, crab, oysters, tilapia, whole wheat pasta, lean beef, cod, shrimp, whole grains, and turkey. Carotenes more commonly known as beta carotenes are found in sweet potatoes, carrots, kale, squash, turnip greens, pumpkin, cantaloupe, sweet red pepper, apricots and spinach. Bioflavonoid possesses anti – inflammatory benefits similar to aspirin or ibuprofen. These are found in kale, leeks, cherry tomatoes, broccoli, blueberries, black currants, lingonberries, cocoa powder, apricots, and red apples.

Spices such as ginger and turmeric, work to decrease inflammation especially ginger. Those taking blood thinners should consult with their provider before supplementing with ginger. The easiest way to use more ginger is to grate fresh ginger into stir – fries, and drinking ginger tea. Turmeric is a spice from Asia used as a main ingredient in curry.

In conclusion though the primary rules to follow for an anti-inflammatory diet are to:
* Eat plenty of fruits and vegetables
* Minimize saturated and trans fats
* Eat a good source of omega 3 fatty acids
* Decrease intake of refined carbohydrates like pasta and white rice
* Eat plenty of whole grains
* Eat lean protein sources such as chicken and decrease red meat and full fat dairy foods
* Avoid refined and processed foods
* Spice it up with ginger and curry
Following this type of diet not only will help control arthritis pain and symptoms but help to develop good healthy eating habits to last a lifetime.

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