When it comes to fighting off arthritis pain and inflammation, there are many ways to go about doing so. However, medication can only do so much. There are times when lifestyle changes also need to be made in order to counteract some of the inflammation. In this case, there are plenty of items to consider as part of an anti-inflammatory diet. Here are some aspects of that diet for consideration to make dealing with this disease all the easier.
Eating the Right Fruits and Vegetables
There are plenty of fresh foods that have great anti-inflammatory properties. These foods work to support the immune system, which can be compromised due to inflammation. Some of these foods include blueberries, blackberries, cherries, strawberries, kale, broccoli, and spinach. In order for them to work at their best, they should be consumed in at least two cup portions.
Many people do not realize how beneficial it is to eat fish. There are certain types of fish that are better at fighting inflammation than others. These types of fish contain omega-3 fatty acids that help to reduce c-reactive proteins (CRP) and interleukin-6. These two factors are proteins that can increase inflammation in the body. Therefore, the following types of fish should be consumed in at least three to four ounce services two or three times a week: anchovies, salmon, sardines, and tuna. Mostly, cold-water fish are the ones that possess these properties.
Get a Little Nutty
Nuts are a great way to obtain nutrients that are vital for reducing inflammation. They contain monounsaturated fats, which are essential in fighting inflammation. At the same time, they are great for people who want to shed a few pounds because of the fact that they contain fiber, which leaves the body feeling fuller for longer. Some of the best types of nuts to consume for fighting inflammation are almonds, pine nuts, pistachios, and walnuts. About two ounces, or a handful or so, of these nuts should be eaten every day.
Do Not Forget the Beans
It is strange to think that beans are a great way to rid the body of inflammation. They are full of fiber, protein, and folic acid, which are some of the minor ways to fight off inflammation. Some of the more potent minerals found in these beans are iron, magnesium, potassium, and zinc. Another, added bonus to eating beans is they are rather cheap in comparison to other foods. A combination beans should be eaten throughout the week in order to have the best results. Because of the fiber found in these beans, they are also great for weight loss in the long run, too.
Trade Oil Options Out for Olive Oil
Most oils are unhealthy and do not provide many nutrients to people’s bodies. Olive oil, on the other hand, is an exception to this rule. Extra virgin oil is an even better option. They are full of those much coveted monounsaturated fats that make for a health heart, and they are also full of antioxidants and oleocanthal, which are a must when fighting off inflammation. There are many ways to use olive oil and extra virgin olive oil. The most common methods are to use two or three tablespoons in cooking food daily. However, they can be also used to make healthy salad dressings, too. It is important to note that extra virgin olive oil is the best option because of the purity it offers.
Deal with Some Onion Breath
Surprisingly, onions are a great way to bring on some anti-inflammatory properties. They can also reduce things like heart disease risk and LDL, or bad, cholesterol. They can be sautéed, grilled, or eaten raw in salads and on sandwiches. At the same time, they can be used in stir-fries as an added zing of flavor. In short, there are plenty of ways to consume onions that can happen practically on a daily basis.
Above All, Avoid Processed Foods
The typical American diet is full of processed foods that the body was just not designed to handle. These foods include everything from junk food like chips and pretzels that are full of unhealthy fats to canned goods that are high in sodium. All of these elements combine to actually make inflammation worse. Therefore, opting for fresher options in food and snacks is the ultimate way to go.
There are plenty of ways to go about improving a diet so it is friendly for removing inflammation from the body. Changing some of these things is easy to do, as many people already use things like fresh fruits and vegetables or fish in their routine diets. Just a few smaller tweaks need to be made to include them more often.
After obtaining his medical practitioner’s license from the University of Michigan, Isaac immediately started his own private practice. After 20 years, Isaac is still practicing but has since integrated holistic and alternative medicine into his treatment options. currently writes for Arthritiscareoftexas