Health

Top 10 food choices for people suffering from arthritis

Arthritis or inflammation of the joints has long been afflicting humans. Joint pain, stiffness, and swelling are common characteristics of the disease. Arthritis has many kinds, each with a different cause and various treatment methods. Osteoarthritis (OA) and rheumatoid arthritis (RA) are two of the most common types of arthritis.

Arthritis affects the range of motion of the people. Moreover, it causes the area around your joint to inflame and turn red and swollen. The patients suffering from rheumatoid arthritis often experience,

  • Loss of appetite
  • Continuous exhaustion
  • Inflammation of the immune system
  • A decrease in RBC count
  • Slight fever
  • Joint deformities (if the disease is left untreated)

A healthy diet can treat arthritis

A number of medications are available to treat arthritis. Surgeries and physical therapies also take part in treating the disease. However, it is possible to treat the situation with a healthy diet also.

The respective article discusses the top 10 food choices that may benefit people suffering from arthritis. These foods are loaded with nutrients that target the root cause of the disease, easing or alleviating its adverse effects. These anti-arthritis foods include,

Fatty fish

Fatty fish are a rich source of omega-3 fatty acids. These include varieties like salmon, mackerel, sardines, and trout. A small study revealed that fatty fish exhibits potent anti-inflammatory effects. The study employed 33 participants that were fed with fatty fish, lean fish or lean meat four times each week. After eight weeks of careful analysis, it was found that the fatty fish group had decreased levels of inflammation or inflammatory substances.

Almost 17 studies have reported that omega-3 fatty acid supplements can decrease joint pain intensity, morning stiffness, the number of painful joints and use of pain relievers in patients with rheumatoid arthritis. Moreover, omega-3 fatty acids reportedly reduce several inflammatory markers that are involved in osteoarthritis.

Fish-meat also contains a rich amount of vitamin D. Studies often report that rheumatoid arthritis may be an outcome of low levels of vitamin D. In this way, fatty fish can help to retain healthy levels of vitamin D. The American Heart Association recommends including at least two servings of fatty fish in your diet each week.

Garlic

Garlic is one of the super foods on planet earth. Studies report garlic to have anti-cancer properties. Garlic is loaded with nutrients. It contains components that may lower the risk of heart diseases and dementia. Garlic also possesses anti-inflammatory effects that help to decrease the symptoms of arthritis.

A study was conducted, where the researchers analyzed the diets of around 1,082 twins. The research concluded that garlic consumers exhibit a reduced risk of hip osteoarthritis. Another study demonstrated that garlic could decrease the inflammatory markers associated with arthritis.

Research also reveals that garlic can potentially strengthen immune cells and immune system as well.

Image from Taste for life

Broccoli

Broccoli is counted as one of the healthiest foods and is often associated with a reduced inflammation rate.
A study reports that women who take cruciferous vegetables e.g. broccoli have decreased levels of inflammatory markers. Thus, broccoli also helps to reduce the symptoms of arthritis.

For example, broccoli contains a compound called “Sulforaphane.” A research-based study reports that Sulforaphane blocks the formation of a type of cell involved in the development of rheumatoid arthritis.

Walnuts

Studies associate walnuts to ease joint diseases because it greatly hampers the production of inflammatory substances. Around 13 studies showed that walnuts are effective against the markers of inflammation.

Walnuts are also high in omega-3 fatty acids, which have already been mentioned to decrease the symptoms of arthritis. A study, accounting 90 patients with rheumatoid arthritis, revealed that omega- 3s can potentially lower the levels of pain during arthritis. The patients involved in the study took supplements of either omega-3 fatty acids or olive oil. Compared to the olive oil group, those who took omega-3 fatty acids exhibited lower levels of pain and were able to cut down on their use of arthritis medications.

Berries

Berries contain tons of antioxidants, vitamins, and minerals. A study reports that women who ate at least two servings of strawberries per week demonstrate a 14% reduced level of inflammatory markers in the blood.

Moreover, berries are rich in quercetin and rutin. These two plant compounds benefit your health in various ways. Quercetin blocks inflammatory processes associated with arthritis.

A study, conducted upon rats who were given quercetin and rutin supplements, reports that both of the components decreased arthritis-related inflammation.

Spinach

Fruits and vegetables are undoubtedly the wonders of nature and spinach is one of them. A higher intake of spinach is linked to lower the levels of inflammation and strengthen your bones. It contains plenty of antioxidants that relieve inflammation and help fight diseases related to it.

Spinach is especially loaded with kaempferol. It is an antioxidant that decreases the effects of the inflammatory agents associated with rheumatoid arthritis. In 2017, a study was conducted where arthritic cartilage cells were treated with kaempferol. It was found that kaempferol potentially prevented the progression of osteoarthritis.

Grapes

This round, green fruit is densed with antioxidants and anti-inflammatory properties.

In a study, 24 men were fed with a concentrated grape powder which effectively decreased the levels of inflammatory markers in their blood.

Grapes contain resveratrol i.e. an antioxidant present in the skin of grapes. It helps to prevent the thickening of the joints associated with arthritis and blocks the formation of rheumatoid arthritis cells. In addition, grapes contain a plant compound called proanthocyanidin. It has promising effects on arthritis, reduces inflammation and related diseases.

Ginger

Ginger is also reported an anti-arthritis food. A study in 2001, evaluated the effects of the ginger extract in patients of knee-osteoarthritis. The study was carried out with 261 individuals and 63% of them confirmed improvements in the knee pain.

Another study found that ginger and its components can block the production of the substances that may cause inflammation within the living body. Ginger extract can alleviate the levels of specific inflammatory markers involved in arthritis.

Ginger can be consumed in fresh, powdered or dried form. It potentially reduces the inflammation and symptoms of arthritis.

Image from Food revolution.org

Olive oil

Owing to a greater number of anti-inflammatory properties, olive oil helps to relieve the symptoms of arthritis.
One study employed mice fed with extra-virgin olive oil for six weeks. The researchers observed that olive oil obstructs the development of arthritis, reduces joint swelling, slows cartilage destruction and decreases inflammation.

In another study, 49 patients of rheumatoid arthritis were asked to consume fish oil or an olive oil capsule each day for 24 weeks. At the end of the study, it was found that both of the groups had decreased levels of specific inflammatory markers, by 38.5% in the olive oil group and around 40–55% in the fish oil group.

Tart cherry juice

Tart cherry juice is a popular beverage derived from the fruit of the Prunus cerasus tree. It contains a wide array of nutrients that help to reduce the symptoms of osteoarthritis. A study reports that tart cherry juice reduces the levels of inflammatory markers in 20 women with osteoarthritis.

If you are suffering from a never-ending pain of joints and bones, you must add these 10 wonderful foods to your diet and see relieving your pain in no time.

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