Do aches and pains have you out of joint? Eating certain foods can help decrease arthritis symptoms. Do you know that there are certain foods good for arthritis and gout? Concerns culminating in the withdrawal of several selective Cox-2 inhibitors, like Vioxx, have many arthritis sufferers turning to the supplement aisle in search of relief. It is also key to understand what foods to avoid when you are an arthritis sufferer. So let’s discuss an arthritis diet.
So could diet and exercise provide more reliable solutions? As I am getting older, I notice running has been taking its toll on my knees. I am beginning to observe the early signs of arthritis in my knees and hips. Here’s a roundup of recent research into those foods that help support healthy joints:
GOOD FOOD FOR ARTHRITIS
Bromelain is an enzyme that can help ease joint pain and relieve muscle soreness. Scientists at the Dole Nutrition Institute found that fresh or frozen pineapple has as much, if not more, bromelain activity as supplements. Pineapples also provide an excellent source of vitamin C, which helps promote collagen formation and improve iron absorption, and manganese, which supports metabolism and bone density.
This particular food is good for arthritis and gout. Cherries are a top source of anthocyanins that reduce inflammation and may protect against gout. Gout is an inflammatory form of arthritis. One study found that cherry consumption lowered blood levels of uric acid, which can accumulate in joints, causing pain.
This delicious vegetable, broccoli, is one example of food good for arthritis and gout. Cruciferous veggies like broccoli contain sulforaphane, which triggers the body’s own antioxidant defenses. New research suggests this process may help block the effects of Cox-2 enzymes on inflammation. Broccoli sprouts are one of the most potent sources of these compounds, which you’ll also find in cabbage, cauliflower, and Brussels sprouts.
Red bell peppers:
Simply one red bell pepper contains more than 470 percent of your daily vitamin C needs. Yellow peppers contain 450 percent and green peppers contain 190 percent. This food is also good for helping alleviate your arthritis pain. According to a Boston University study, people getting under 150 milligrams daily of vitamin C have faster cartilage breakdown. Other top sources of vitamin C are citrus fruit, pineapple, kiwi, cantaloupe, papaya, strawberries, tomatoes, kale, collard greens, and sweet potatoes.
Move over, salmon! Black cod has even higher levels of omega-3 fatty acids, which may help rheumatoid arthritis by reducing inflammation. Flounder, halibut, and sardines also contain this healthy fat, as do flaxseed oil, pecans, walnuts, tofu, and leafy green vegetables.
This delicious type of mushroom is an unexpected source of vitamin D. It contains adequate levels, some of which decrease vulnerability to arthritis pain. Sunshine enables your body to produce vitamin D. In addition, other food sources include oysters, sardines, and fortified nonfat dairy.
One of the healthier sources of calcium, which helps hold the line against osteoarthritis by slowing bone loss. Be adventurous – sample collard greens, arugula, soy, and beans in addition to some better-known calcium sources.
Green and black tea contain flavonoids, antioxidant compounds that may block the production of prostaglandins, which cause inflammation and pain.
So, while the foods cited above have compounds with targeted joint health benefits, Harvard researchers found a more general link between high fruit and vegetable consumption and lower risk of rheumatoid arthritis.
What Foods to Avoid For Arthritis
By adhering to an arthritis diet, there are also foods you should limit. What to limit? Red meat. British researchers found too much red meat increased the risk of rheumatoid arthritis. Those who ate the most red meat were twice as likely to develop the condition than those who limited their intake to less than 1 ounce per day.
So if you are suffering from arthritis it is important to know what foods to avoid. Eating less meat and more fruit and vegetables also helps maintain a healthy weight – an important facet of managing joint pain. If you’re among most Americans who are either obese or overweight, slimming down can significantly delay the progression of joint degeneration and ease the pain. You can reduce knee stress by 40 to 80 pounds with a mere 10-pound weight loss.
It is key to focus on improving your nutrition, as well as avoiding certain foods that may aggravate arthritis pain. I also understand that sometimes supplementation may be necessary to help in the interim while your body adjusts to your new way of eating. I have at times supplemented by using Vimerson Health’s glucosamine chondroitin with turmeric. This has helped alleviate some inflammatory responses that cause joint pain.
I would love to hear if you have experienced less joint pain by eating certain foods and how this has impacted your health. Also, were you aware that eating certain foods can help your arthritis pain? Let me know if you include any of these foods in your diet to help improve your arthritis. You can also connect with me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva