Foods To Eat If You Have Arthritis: Arthritis is the swelling and tenderness of one or more joints. The main symptoms of arthritis are joint pain and stiffness, which typically worsen with age. The most common types of arthritis are osteoarthritis and rheumatoid arthritis.
Osteoarthritis causes cartilage — the hard, slippery tissue that covers the ends of bones where they form a joint — to break down. Rheumatoid arthritis is a disease in which the immune system attacks the joints, beginning with the lining of joints.
The most common signs and symptoms of arthritis involve the joints. Depending on the type of arthritis, signs and symptoms may include:
- Decreased range of motion
Uric acid crystals, which form when there’s too much uric acid in your blood, can cause gout. Infections or underlying disease, such as psoriasis or lupus, can cause other types of arthritis.
How eating some specific foods can help in diseases like Arthritis?
See there is no ‘miracle diet’ that can help to cure conditions like arthritis. But major diet changes can help relieve some symptoms, but only if you show dedication. We are going to brief you about some foods that can help and may ease the symptoms like inflammation and pain in the joints.
Take A Look At This List of 10 foods To Eat If You Have Arthritis And Can Help To Reduce The Symptoms Of Arthritis
What foods are good for arthritis?
There are several benefits of walnuts, I will need a new article to explain all its benefit in detail. They are packed with anti-inflammatory properties & omega-3 properties. It may not decrease the inflammation in joints but it is also healthy for your heart.
Everyone knows how healthy olive oil is and might already be consuming it. The healthy properties of olive oil like antioxidants, monounsaturated fats and vitamin E & K can help to reduce the symptoms of joint inflammation.
Tart Cherry Juice
Tart Cherry juice is a very popular and healthy beverage obtained from the fruit of the Prunus cerasus tree. Its nutrients and health benefits help in post-exercise soreness and inflammation. Just like exercise, it can reduce the symptoms related to arthritis.
No doubt that broccoli is the healthiest food when it comes to high fibre. A compound known as sulforaphane is found in broccoli that may help to stop the formation of specific cells that are formed during rheumatoid arthritis and cause inflammation.
Berries are a potential food item that may help to reduce the inflammation in joints. These are rich in antioxidants, vitamins, & minerals. They are rich in quercetin & rutin, these two compounds can block some inflammatory processes. There is a vast variety of berries available like blackberries, strawberries, my favourite blueberries and many more.
Spinach is rich in vitamins like A, C, K, iron, folate and potassium. They can benefit your overall health. Adding spinach to your healthy diet plan can help you to reduce the pain and inflammation related to arthritis.
Simply, Grapes have anti-inflammatory properties and are high in antioxidants. These contain several compounds including proanthocyanidin that are effective in fighting against arthritis symptoms.
Fatty fishes that are rich in omega-3 fatty acids can help to lower the effects of inflammation related to Osteoarthritis arthritis. Fishes like salmon, mackerel, sardines and trouts can give you an adequate amount of omega-3 in your diet.
Ginger when added to tea, soups, and some sweets can give you the blast of flavours. And besides this property of ginger, it also has some other benefits that may help to ease symptoms of arthritis. It is effective because of its anti-inflammatory ability that helps in conditions like arthritis.
Garlic is a food that is loaded with lots of health benefits. Adding this food item to your diet can help you to give overall health benefits. It is effective against the symptoms of arthritis because of its anti-inflammatory properties as scientific studies shows.
The above listed are the best 10 Foods To Eat If You Have Arthritis, Now let’s also discuss Best Beverages for Arthritis
Best Beverages for Arthritis or What are the best drinks for arthritis?
Water can get a bit boring, but there are other ways to stay healthy and hydrated. These recommendations can help you understand the benefits and drawbacks of popular beverages.
Tea is one of the most-studied drinks when it comes to its benefits for arthritis patients. Green, black and white teas are all rich in polyphenols – compounds from plants that have strong anti-inflammatory effects. You’ll find the highest polyphenol levels in green and white teas. Green tea is generally viewed as the most beneficial of all because its active ingredient is a polyphenol known as epigallocatechin 3-gallate (EGCG). EGCG has been shown to be as much as 100 times stronger in antioxidant activity than vitamins C and E.
Studies have shown it also helps preserve cartilage and bone, although there are no widespread controlled trials of it in people with arthritis.
Tips: Green, white and black teas do usually contain caffeine, so you may still want to keep your consumption moderate and don’t drink it before bed. You can add lemon or other sweeteners like honey to flavor your tea, but don’t add too much to keep calories and sugar levels low.
Research shows coffee also has antioxidant polyphenols. That means coffee can help fight free radicals in the body, which cause cell damage. Other research suggests coffee may have a protective effect against gout as well. The link between coffee and increased risk of rheumatoid arthritis (RA) and osteoporosis is debatable. Some studies say coffee increases the risk, while others do not.
Tips: In general, the best rule of thumb is to drink coffee in moderation – no more than one or two cups of coffee a day. Watch your caffeine intake and be mindful of coffee and espresso drinks that are full of whipped cream and syrups that cause calories and sugar levels to skyrocket.
Some claim that dairy-free is the way to go for arthritis, but the jury is still out when it comes to linking dairy consumption and inflammation. Like coffee, some studies show dairy can be inflammatory, while other studies show it helps reduce inflammation. For the most part, the benefits of avoiding dairy are highly individual, and there is not enough research to suggest that people with arthritis should ditch milk.
Tips: Drinking milk, which is a good source of calcium, vitamin D and protein, may help prevent gout and fight the progression of osteoarthritis (OA). Make sure you opt for low-fat milk to avoid consuming extra calories and saturated fat.
Orange, tomato, pineapple and carrot juices are all high in the antioxidant, vitamin C, which can neutralize free radicals that lead to inflammation. Tart cherry juice has been shown to protect against gout flares and reduce OA symptoms.
Tips: Be sensible when drinking juice: it’s delicious, but also high in sugar and calories. Check with your doctor if you’re a fan of grapefruit juice because it can inactivate or alter the effect of many medications.
Many dietitians prefer smoothies over juices because they require using the whole fruit or vegetable– giving you the added bonus of fiber, which helps clean out arteries and fight constipation. Colorful fruits and vegetables are also high in antioxidants. Adding berries or leafy greens like spinach or kale can give you big doses of vitamins and nutrients.
Tips: Smoothies containing yogurt are full of good bacteria (probiotics) as well as vitamins. Also, adding a fermented beverage like kefir can boost probiotic content, which can decrease inflammation in your body. Make sure you’re choosing a low- or no-sugar yogurt or kefir.
Red wine has a compound in it called resveratrol, which has well-established anti-inflammatory effects. Some studies show wine consumption is associated with a reduced risk of knee OA, and moderate drinking is also associated with a reduced risk of RA. But many experts question the strength of these studies and argue it’s hard to distinguish confounding factors in this research. Other research shows that alcohol has detrimental effects on arthritis.
Tips: Overall, experts agree there aren’t enough health benefits in alcohol to start drinking if you don’t already do it. But if you do enjoy an occasional adult beverage, drink it in moderation, says Beth McDonald, a nutritionist at the Department of Integrative Medicine at Mount Sinai Beth Israel Hospital in New York City. The general recommendation is one drink a day (of alcohol) for women, two for men. Any more than that squanders any benefit and can actually promote inflammation, she says.
If there’s a magical elixir to drink, it’s water. Hydration is vital for flushing toxins out of your body, which can help fight inflammation. Adequate water intake can help keep your joints well lubricated and prevent gout attacks. Drinking water before a meal can also help you eat less, promoting weight loss.
Tips: Don’t bother wasting money on enhanced waters. The added amount of nutrients, electrolytes or antioxidants is generally miniscule.