Food is a kind of medication. If you're suffering from arthritics pain, foods with antioxidant, anti-inflammatory, and analgesic characteristics, as well as any medicines or other therapies recommended by your doctor, may assist.
"Research is continuing, but scientists have shown that specific foods may lower arthritis-related inflammation and discomfort," says Andrea Dunn, RD, LD, CDE, a registered dietitian.
Dunn advises the following items for a diet that may help relieve arthritis pain and enhance heart health:
1. Green tea
Green tea is abundant in minerals and antioxidants, and it has been shown to alleviate inflammation, according to Dunn. It has also been shown in animal studies to help lessen the incidence and severity of rheumatoid arthritis.
"Aim for two servings a day, either hot or cold, to gain the advantages," Dunn advises. "Use tea bags rather than powdered tea blends, which are more processed." Make sure the decaffeination method is 100% natural if you consume it."
2. Tuna, salmon, sardines, and mackerel
These fish are high in omega-3 fatty acids, which have been shown in tests to help reduce inflammation. The Arthritis Foundation recommends eating a 3–4 ounce meal of these fish two or more times each week to protect the heart and reduce inflammation.
While fresh fish might be expensive, browsing in the freezer area or purchasing canned sardines, salmon, or tuna can help make it more inexpensive. If you're watching your salt intake, look for reduced sodium choices when buying canned goods.
3. Pomegranates, apples, and berries
Blueberries, blackberries, strawberries, cranberries, raspberries, and boysenberries, according to the Arthritis Foundation, are all high in antioxidants and may help prevent arthritis. Consume a variety of berries throughout the week to get the health advantages, whether you eat them frozen, fresh, or dried (without added sugar).
Apples are also a wonderful source of fiber and antioxidants. Plus, according to Dunn, they give crunch and might help suppress your desire for bad treats.
Pomegranates, which are berry fruits, are high in tannins, which may help to reduce arthritis inflammation. For extra benefits, include them in a salad or swirl them into plain yogurt.
4. Vegetables
Take it a step further by including anti-inflammatory veggies like cauliflower, mushrooms, Brussels sprouts, and broccoli in your daily diet, whether frozen or fresh. Toss them in stir-fries, salads, or as a healthful side dish.
While major dietary changes are unlikely to occur overnight, gradually adding a range of arthritis-friendly foods to your diet can benefit your general health and how effectively you manage your arthritis pain.
5. Olive and canola oils
Choose these two kinds instead than vegetable or maize oil, since they include a healthy mix of omega-3 and omega-6 acids, both of which are important fatty acids. According to Dunn, a component of olive oil called oleocanthal has anti-inflammatory qualities and is also known to be beneficial to heart health.
6. Turmeric and ginger
Ginger and turmeric have anti-inflammatory qualities due to the compounds found in these plants. Both are common ingredients in Chinese and Indian cooking.
The empirical evidence for daily or weekly intakes of ginger or turmeric is mostly based on supplemented dosages, but Dunn believes that a healthy dusting of these spices on meals or in drinks might provide minimal health advantages. They'll even give your favorite recipes a little kick. Small doses of ginger might also help to calm an upset stomach.
7. Nuts
Unlike animal proteins, nuts are strong in protein, low in saturated fats, and contain no cholesterol. For a protein boost, eat them on their own or add them to your favorite yogurt, salad, or nutritious meal.
"By substituting a quarter cup of nuts for a portion of red meat, you may prevent the inflammation that comes with red meat," Dunn says. "Nuts, unlike meat, are a rich source of fiber." If you want to cut down on sodium in your diet, go for unsalted almonds."
8. Whole grains
Whole grains don't have to be boring to be delicious. There's lots of diversity to pick from and add into your diet, from quinoa to farro to bulgur. These types include additional minerals and fiber that can only be found in whole grains. The Arthritis Foundation suggests consuming three to six ounces of grains every day to gain the advantages.
Dunn recommends using them as a side dish instead of more typical options like white rice. Freekeh, a Middle Eastern staple, and teff, which is used to produce Ethiopian flatbread, are two more varied whole grain possibilities.
9. Salsa
Salsa is an excellent method to get more vitamin C, fiber, and antioxidants into your diet, owing to its rich mixture of tomatoes, onions, and other veggies. Dunn suggests using it as a vegetable dip instead of the high-calorie dressings often available in supermarkets.
10. Dark chocolate
Although dark chocolate is a popular treat, no large-scale random control trials have been conducted to support the use of dark chocolate confectionery in any amount to reduce inflammation. If you want dark chocolate, aim for one with a cocoa level of at least 70% or greater (the higher the cocoa content, the lower the amount of sugar in the chocolate).
"Just keep quantities modest to reduce saturated fat and calories to a minimum," Dunn advises. "For example, for deep taste and chocolate satisfaction, a half-ounce of dark chocolate everyday goes a long way."
