An arthritis-friendly diet can do wonders for your health when you have this chronic disease. After all, “we are what we eat”, a saying that most of us have heard before and that truly applies when it comes to inflammatory conditions. The team at The Painless Center guides you through the basics of an eating plan meant to keep your symptoms under control and improve your quality of life. Keep reading.
About Arthritis
Arthritis is an extremely common condition and cause of disability, impacting the lives of around 53.2 million adults (21.2%) in the United States. It is a general term that covers more than 100 variations of this chronic disease—each with its own pathology, symptoms, and treatments. Some of the most common types of arthritis include:
- Osteoarthritis (OA)
- Rheumatoid Arthritis (RA)
- Gout
- Psoriatic Arthritis
Why Is an Arthritis-Friendly Diet Important?
The term arthritis literally means “joint inflammation”, a characteristic sign that often accompanies this chronic condition. Some types of joint inflammation are caused by inflammatory or autoimmune diseases, while others by wear-and-tear. Whether it is inflammatory or non-inflammatory arthritis, sticking to an arthritis-friendly diet can contribute to:
- Weight management: A healthy weight reduces discomfort and stress on joints.
- Anti-inflammatory benefits: Certain foods can help to reduce inflammation.
- Antioxidants: These can prevent and slow down joint damage.
Starting on an Arthritis-Friendly Diet
There is no currently known cure for arthritis, but there are several treatments and lifestyle changes meant to improve the quality of life of patients experiencing the condition. An arthritis-friendly diet is one of those recommended changes. Although foods can neither cause nor cure this disease, sticking to healthy dietary plans can help prevent flare-ups and symptoms related to inflammation.
Here are some recommendations brought to you by the team at The Painless Center:
1. Limit on Meats and Increase Fish Consumption
Certain meats—such as red, fatty, and processed meats—can aggravate symptoms like inflammation, cause joint pain, and worsen the progression of some types of arthritis. This doesn’t mean that you have to completely cut them from your diet, since they provide important nutrients that your body needs. Instead, try limiting their intake or choosing low-fat options.
Omega-3 fatty acids have anti-inflammatory properties, which can be beneficial for symptoms like the ones present in arthritis. This essential nutrient is present in several types of fish—include fish like salmon and tuna in your arthritis-friendly diet.
If you’re not a fan of fish or can’t eat it, taking fish oil supplements can provide you with similar benefits.
2. Eat Varied Fruits and Vegetables
Eating a healthy amount of fruits and vegetables is always recommended, especially for people with this chronic condition. These contain many antioxidants that boost the body’s immune system, helping to maintain healthy joints and prevent inflammation. Aim for a varied and brightly colored range of fruits and vegetables, including citrus fruits, berries, and dark leafy greens.
A myth recommends avoiding the so-called nightshade vegetables (tomatoes, potatoes, peppers, and eggplant) with the promise that by avoiding them the disease can improve. However, there’s no evidence that these vegetables trigger or aggravate symptoms.
3. Don’t Forget About Nuts and Seeds
Studies have shown that nuts have the potential to reduce inflammation and oxidative stress, playing a crucial role in reducing a vicious cycle of joint tissue damage and further inflammation. Like nuts, many seeds contain both antioxidants and healthy fats that are great inflammation fighters. Aim to consume nuts and seeds like walnuts, pine nuts, pistachios, and almonds daily. The recommended amount varies from person to person, but a small handful (¼ cup or 1.5 ounces) should be enough.
4. Include Grains and Dairy
Include whole grains in your arthritis-friendly diet, since these are going to provide fiber and help you maintain a healthy weight. Whole grains can be found in whole-wheat bread, oatmeal, and brown rice, to name a few. On the other hand, limit the amount of refined grains like white flour or pastries.
Dairy can have mixed effects on arthritis; while it provides calcium, high-fat dairy can trigger joint pain. For some patients, inflammation can be linked to intolerances to gluten, casein, or lactose. However, don’t cut food groups without talking to your doctor beforehand, since that can make you miss out on important nutrients, vitamins, and minerals.
5. Miscellaneous in an Arthritis-Friendly Diet
Other recommendations that our professionals at The Painless Center can give you for your arthritis-friendly diet include:
- Drink enough water (6 to 8 glasses daily)
- Drink coffee in moderation (1 to 2 cups a day)
- Limit or avoid alcohol consumption
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Find Guidance for Arthritis at the Painless Center
A chronic disease such as arthritis requires guidance and professional help to deal with symptoms and find the right treatment. If you need advice in living with arthritis, our experts at The Painless Center are here to provide you with direction and treatment.
Contact us to schedule an appointment and find the right way to address that chronic pain and inflammation through an arthritis-friendly diet, other lifestyle changes, and treatment.