Arthritis and Nutrition

March 24, 2015

Fruits And VegetablesPatients often wonder what they can do to help their condition through diet and nutrition.  The good news for arthritis patents is that there is a large body of research about the effects certain foods have on the inflammatory response in the body.

Some foods trigger an inflammatory response and some, do, in fact, reduce inflammation.  While diet is only a part of a larger picture of treatment for arthritis, eating a diet that is composed mostly of lean proteins, fruit, vegetables and omega 3 fatty acids has been found to have benefits.  Here are some ideal eating guidelines for arthritis and overall health. 

Stay Lean

Less weight equals less stress on joints. Plus sugar and certain saturated fats are suspected of causing inflammation. Avoiding obesity is key in managing arthritis pain and the foods that reduce inflammation will help you stay lean.

Eat Healthy Proteins

Grass-fed red beef, chicken, wild-caught fish and pasteurized eggs from local farmers are excellent healthy protein sources if eaten in the appropriate quantities. Also consider getting protein from seeds, nuts and legumes, which are nutrient dense and have been shown to have a multitude of health benefits.

Eat 5-7 servings of Fruits and Vegetables

Not only a great source of fiber, fruits and vegetables are also rich in antioxidants that limit cell damage in the body. Eating fruits and veg can also contribute to weight loss and these in particular have been found to have anti-inflammatory properties —  beets, leafy greens, berries, garlic and onions.

One of the more surprising inflammation fighters is tart cherries. According to Oregon Health & Science University researchers, women drinking tart cherry juice twice daily for three weeks had significant reductions in important inflammation markers. 

Choose Omega 3 Fatty Acids as found in Fish and Nuts

Those consuming the most Omega 3s have lower levels of inflammatory proteins and lower risk of suffering from inflammation.

The American Journal of Clinical Nutrition reported that men and women who consumed the appropriate amount of nuts over 15 years had a 51% lower risk of dying from an inflammatory disease.  Another study in the Journal of Nutrition, found that post-menapausal women who consumed the appropriate amount of omega-3s had lower levels of C-reactive protein (CRP) and interleukin-6.

Use Olive Oil and Coconut Oil

Studies have shown that coconut oil and extra-virgin olive oil, are composed of substances that helps prevent inflammation. Replacing vegetable oil, canola oil and crisco with coconut and olive oil can have positive effects on inflammation.

Want more information about how to improve your quality of living with arthritis? Consult our physicians at The Center for Orthopedics.  Call for your consultation today: 440-329-2800.

 

Entry Filed under: Arthritis. Posted in  Arthritis .



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