According to the Arthritis Foundation, more than 50 million adults in the United States have doctor-diagnosed arthritis, meaning figures could be even higher due to many undiagnosed cases. More precisely, arthritis affects 1 in 5 people over 18. Arthritis is the nation’s #1 cause of disability. Although the cure for arthritis does not exist, different options are available to manage the severity of symptoms and alleviate pain. Modification of diet is one of these options. Generally, you should consume a well-balanced diet rich in anti-inflammatory foods. Here are 10 amazing suggestions.
Omega-3 fatty acids
Omega-3 fatty acids are well-known for their ability to reduce inflammation, which is one of the most common signs and symptoms of joint pain. One study discovered that intake of Omega-3 fatty acids improves some outcome measures and decreases the long-term requirements for non-steroidal anti-inflammatory drugs (NSAIDs) in patients with rheumatoid arthritis, one of the most prevalent types of arthritis. The best sources of Omega-3s are salmon and other fatty fish.
Broccoli, cabbage, Brussels sprouts and other cruciferous vegetables contain a compound called sulforaphane which slows cartilage damage. Plus, these vegetables contain vitamin K, a micronutrient that belongs to the group of best vitamins for joint pain. In fact, the American Journal of Medicine published a study which discovered that vitamin K deficiency is associated with knee osteoarthritis (OA). Not only is this vitamin beneficial for OA, but rheumatoid arthritis (RA) too, scientists say. A research which appeared in the Arthritis and Rheumatism found that broccoli could be the key in the fight against osteoarthritis.
Garlic is a part of the allium family that also includes leeks and onions. These foods contain a compound called diallyl disulfide which limits the impact of cartilage-damaging enzymes. A group of scientists from the King’s College London found that women who consumed a diet rich in allium vegetables had lower levels of hip osteoarthritis. The best thing about garlic is its versatility; you can combine it with every meal.
Ginger has been used for medicinal purposes throughout the history. Numerous studies have confirmed that ginger has potent anti-inflammatory effects, thus posing as an effective tool to relieve arthritis pain. Scientists from the University of Miami discovered that intake of ginger resulted in a reduction of knee pain on standing and after walking, as well as in improved quality of life in patients with osteoarthritis.
Turmeric is among nature’s best inflammation fighters thanks to a powerful compound curcumin. Benefits of turmeric for people with arthritis include pain relief, anti-inflammatory effects, relieved stiffness, and manages bursitis. One study found that turmeric was more beneficial for RA patients than drugs.
Vitamin D, the sunshine vitamin, is essential for bone and joint health. An extensive study of more than 29,000 women without a history of arthritis discovered that participants who consumed more vitamin D in their diet had a lower risk of developing RA. Additionally, a research from the Annals of Internal Medicine showed that lower risk of knee OA progression was recorded among participants who consumed sufficient amounts of vitamin D.
Vitamin C is vital for our overall health and well-being. While most of us are aware of immunity-boosting benefits of vitamin C we are usually not aware other useful effects of this micronutrient. Vitamin C functions as an antioxidant which provides relief of clinical symptoms associated with RA. Also, the American Journal of Epidemiology published a study which found higher intake of this vitamin was linked with 30% reduced risk of developing rheumatoid arthritis.
Cherries are one of the best sources of antioxidants including powerful compounds called anthocyanins. Oregon Health and Science University scientists discovered that tart cherries have the highest anti-inflammatory content of any food and they can be of huge help for osteoarthritis patients. Just by drinking tart cherry juice twice a day for three weeks you can alleviate pain without side effects.
Green tea isn’t just an effective tool for weight loss, it proves to be beneficial for arthritis patients as well. A study from the Arthritis Research and Therapy found that green tea polyphenols offer promising new options for development of effective strategies to prevent inflammation-associated diseases. One study discovered that a compound from green tea, EGCG (epigallocatechin-3-gallate) is a beneficial treatment for rheumatoid arthritis.
Along with monounsaturated fats, olive oil contains oleocanthal, a compound with anti-inflammatory effects. This particular compound acts to block same inflammatory pathways as ibuprofen and aspirin. Evidence shows that olive oil relieves inflammation and decreases or prevents oxidative stress in patients with rheumatoid arthritis which is why we can compare it to top dietary supplements such as OsteoFlex Plus. A study from the Nutrition revealed that a combination of olive oil and fish oil works best for people with arthritis.
Millions of people have some form of arthritis, which affects their quality of life. Although a cure for arthritis doesn’t exist, numerous things can help you alleviate your pain. Changing your diet and include plenty of anti-inflammatory foods is a step in a right direction.