Arthritis Diet
The Center for Disease Control and Prevention (CDC) reports over 40 million Americans are Arthritis patients. As the most prominent reason for disability in the USA, Arthritis costs the US economy a hefty $130 billion each year.
Arthritis is caused by different issues and the most common causes are genetics, advanced age, previous injuries, weight gain and high-level sports. Sometimes, certain illnesses and infections can also cause arthritic conditions. Changing the diet and maintaining a specific lifestyle has proven to change the course of Arthritis, stunting it from worsening further.
Inflammation is often seen in Arthritis and this is because the human body naturally reacts to injuries by inflaming the surrounding area by producing an overdose of cytokines. These secreted protein molecules act as the messenger between brain cells and body parts. Some food types aggravate cytokine production, resulting in an extra dose of it. Reducing inflammation caused during Arthritis helps to relieve joint pain and restricted movement, so it’s important to reduce the intake of cytokine-producing foods in your daily diet.
There are several fruits that fight inflammation. The more colors your diet includes, the better it is – fruits and vegetables that are highly colored have phytochemicals, which fight inflammation. Vitamin C also helps battle arthritis, so fruits like raspberries, strawberries, blackberries, mango, apples, kiwi fruit etc. should be a part of the diet for people with arthritis.
Broccoli, cabbage, collard greens, spinach, squash, kale, brussel sprouts, sweet potatoes and carrots are all high in vitamins A and C and will help you fight inflammation.
Omega-3 fatty acids also help people with arthritis. Most kinds of fish are rich in this, but high mercury levels in fish is a concern. A four ounce portion of mackerel, salmon, trout or sardines two or three times a week is enough to give your body what it needs to fight arthritis.
Mercury-free fish are probably sold in your local grocery store, so ask your vendor specifically for types available without mercury. Do some research on the internet and try to locate nearby stores selling mercury-free fish.
Other sources of Omega-3 fatty acids include nuts and seeds. But, remember to avoid dry roasted and salted versions. Brazil nuts, walnuts, linseeds, sunflower and pumpkin seeds are also rich in Omega-3. Twelve almonds a day can give you the recommended daily dose of the fatty acids.
Include whole grains and lentils and avoid anything processed. Quinoa (keen-wah) is known as the Mother of all Grains and is an excellent source of protein and essential fatty acids. Amaranth, lentils, chick peas (garbanzo beans), and brown rice are also good choices as part of your arthritis diet.
Gluten is a component of grains such as wheat, oats, barley and rye. Gluten is known to cause inflammation within the body and many individuals may be allergic to it without even realizing. Studies have shown that wheat and corn can irritate patients with Rheumatoid Arthritis and Celiac disease.
There are some other food items that you have to stay away from, as well, to avoid inflammation and to avoid aggravating arthritis. These include red meat, dairy products, sugar, honey and artificial sweeteners, alcohol, caffeine, flour, dry roasted nuts, Monosodium Glutamate and nightshade plants.
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