What is Arthritis?
Arthritis refers to joint pain or joint disease. There are more than 100 types of arthritis affecting people of all ages and gender. Common types of arthritis are; Osteoarthritis (OA) and Autoimmune Inflammatory Arthritis (this includes rheumatoid arthritis, juvenile arthritis, and gout).
Wondering if diet can help ease the symptoms? Here are a few tips:
Anti Inflammatory diet: Inflammation is generally when your immune system sends out cells to fight bacteria or heal an injury. Inflammation may appear as swelling, redness, or joint pain and stiffness. It becomes harmful when it is prolonged and begins to damage healthy cells. Yes, some foods act like medicine. Here are some examples:
Fish, including tuna, sardines, and salmon, are rich in omega 3 and have inflammation-fighting properties, aiding in joint pain relief and morning stiffness.
Healthy Fats: Consume healthy fats like olive oil, avocados, and sunflower oils, as they contain a chemical similar to NSAIDs that reduces pain sensitivity and omega 3.
Nuts and seeds like Flax seeds, chia seeds, and walnuts also contain anti-inflammatory properties. A handful of nuts as a snack will do the trick.
Brightly colored fruits and vegetables contain antioxidants, Vitamin C, and Vitamin K which reduce inflammation. Go for a variety of fruits and vegetables like spinach, kale, lettuce, cabbage, oranges, and purple fruits like raspberries, blueberries, and blackberries. Ensure you have vegetables or fruits in your breakfast, lunch, and dinner.
Whole grains and legumes like beans contain filling fiber which will help maintain a healthy weight and have anti-inflammatory properties as well.
Maintain a healthy Weight: Excess weight can strain joints, particularly those in the knees, hips, and spine. Maintaining a healthy weight can reduce the stress on your joints and alleviate arthritis symptoms.
Lean Proteins: Incorporate lean sources of protein like poultry, beans, lentils, and tofu. Protein is essential for muscle maintenance and repair, which is important for joint support.
Gout can occur from painful uric acid crystals from purines in red meat, organ meats, and alcohol. Avoid red meat and processed meats to prevent inflammation.
Arthritis increases bone loss risk due to the disease or treatment drugs. Calcium, a bone-protecting mineral, is found in dairy, bone soup, and bony fish. The body absorbs calcium better from dairy than from vegetables. Vitamin D also aids calcium absorption and is found in fatty fish, egg yolk, beef, or sun exposure.
Hydration: Staying well-hydrated is important for joint health. Water helps maintain the elasticity of cartilage and cushions joints. Pale, odorless, and plentiful urine is often an indication that you are well-hydrated.
Regular exercise prevents bone loss, strengthens weak joint' muscles, reduces joint discomfort, and relieves pain by replenishing joint cartilage lubricant through low-impact activities like walking, cycling, and swimming.
Individual needs vary, so dietary changes may be beneficial for some. A personalized Nutrition Consultation with a nutritionist can help identify foods that may worsen arthritis symptoms, ensuring a tailored approach.
References: What Is Arthritis?