Those with arthritis know how devastating and difficult this condition can be. Arthritis is a term used for the class of disease that causes joint pain, swelling, and stiffness. It can affect people of all ages.
There are many different types of arthritis. Osteoarthritis is a type that develops in the joints. Another type of rheumatoid arthritis, in which the immune system attacks jointsan autoimmune diseaseTruck.
There are some foods that can relieve inflammation and help relieve joint pain associated with arthritis.
One study noted that in 24% of patients with rheumatoid arthritis, what they eat affected the severity of symptoms.
Foods and Plants for Arthritis
Fatty Fish
Salmon,mackerelOily fish varieties such as sardines and trout are high in omega-3 fatty acids that have powerful anti-inflammatory effects.
In one small study, 33 participants ate either fatty fish, lean fish, or lean meat four times a week. After eight weeks, levels of compounds associated with inflammation were much lower in the oily fish group.
Fish alsoVitamin D It is a good resource for Multiple studies have found that rheumatoid arthritis may be associated with low vitamin D levels, which may contribute to symptoms.
It is necessary to eat at least two servings of fatty fish each week for its beneficial anti-inflammatory properties.
Garlic
Garlicis packed with health benefits. Garlic and its components have been reported to have cancer-fighting properties in some test-tube studies. These are also compounds that can reduce the risk of heart disease and dementia.
Garlic has also been noted to have an anti-inflammatory effect that can help reduce arthritis symptoms. Some research has shown that garlic can increase the function of some immune cells to help boost the immune system.
Eating garlic is beneficial for both arthritis pain and general health.
Ginger
In addition to adding flavor to teas, soups and desserts,zencefil It can help relieve arthritis symptoms.
A 2001 study evaluated the effects of ginger extract in 261 patients with knee osteoarthritis. After six weeks, 63% of the participants had improvements in knee pain.
A test-tube study also found that ginger and its components inhibit the production of inflammation-promoting substances in the body.
Another study found that treating rats with ginger extract reduced the levels of a specific inflammation involved in arthritis.
Consuming ginger in fresh, powdered or dry form can help reduce arthritis symptoms by drying out inflammation.
Broccoli
Broccoliis one of the healthiest foods. It reduces inflammation. One study looking at the diets of 1.005 women found that the consumption of cruciferous vegetables such as broccoli was associated with decreased levels of inflammatory markers.
Broccoli also contains important ingredients that can help reduce arthritis symptoms.
for example sulforaphaneis a compound found in broccoli. Test-tube studies have shown that it inhibits the formation of a cell type involved in the development of rheumatoid arthritis.
Walnut
WalnutIt is full of compounds that may help reduce inflammation associated with joint diseases.
An analysis of 13 studies showed that eating walnuts was associated with decreased markers of inflammation. Walnuts are especially high in omega-3 fatty acids, which are known to reduce arthritis symptoms.
The antioxidant, vitamins and minerals contained in the berries, which are the common name of berries, raspberries, blackberries, blueberries, have the ability to reduce inflammation.
In a study of 38.176 women, the presence of a high level of inflammatory markers in the blood was 14% lower after eating at least two servings of berry fruit per week.
Additionally, these fruitsquercetin and rich in routine, the two plant compounds provide numerous benefits for your health. In a test-tube study, quercetin and rutin were found to block some of the inflammatory processes associated with arthritis.
Spinach
Spinach Like leafy greens, they're packed with nutrients, and some of their ingredients help reduce inflammation caused by arthritis. It contains many antioxidants as well as plant compounds that can relieve inflammation and fight disease.
Spinach is particularly high in kaempferol, an antioxidant known to reduce the effects of inflammatory agents associated with rheumatoid arthritis.
A test-tube study conducted in 2017 treated arthritic cartilage cells with kaempferol and found that it reduced inflammation and prevented the progression of osteoarthritis.
Grape
Grapes are nutritious, high in antioxidants and have anti-inflammatory properties.
In one study, 24 people were given either a concentrated grape powder equivalent to 252 grams of fresh grapes or a placebo (ineffective drug) for three weeks. Grape powder effectively lowered the levels of inflammatory markers in the blood.
Additionally, grapes contain several compounds that have been shown to be useful in treating arthritis. For example,resveratrol It is an antioxidant found in the skin of grapes.
In a test-tube study, resveratrol showed the potential to prevent the thickening of joints associated with arthritis by blocking the formation of rheumatoid arthritis cells.
Grapes also contain a plant compound called proanthocyanidin that can have promising effects on arthritis. For example, a test-tube study showed that grape seed proanthocyanidin reduced inflammation associated with the disease.
Olive oil
Known for its anti-inflammatory propertiesolive oil It has a positive effect on arthritis symptoms. In one study, mice were given extra virgin olive oil for six weeks. This helped stop the development of arthritis, decrease joint swelling, decrease cartilage damage and inflammation.
In another study, 49 participants with rheumatoid arthritis consumed either fish or olive oil capsules every day for 24 weeks.
At the end of the study, levels of a specific inflammatory marker decreased in both groups - between 38.5% in the olive oil group and 40-55% in the fish oil group.
Another study examined the diets of 333 participants with rheumatoid arthritis and olive oil consumption was associated with a lower risk of the disease.
Cherry juice
This powerful juice offers a wide range of nutrients and health benefits and helps reduce arthritis symptoms.
In one study, 58 participants took two 237ml bottles of cherry juice or placebo every day for six weeks. Compared to placebo, cherry juice reduced osteoarthritis symptoms and inflammation.
In another study, drinking cherry juice for three weeks lowered levels of inflammatory markers in 20 women with osteoarthritis.
For a healthy choice, be sure to buy cherry juice that does not contain excessive sugar. Or make your own juice.
Burdock root is a broadleaf perennial herb with anti-inflammatory properties. Burdock root is available in the form of dried root powder, extract, and tincture. To treat arthritis, take burdock root twice a day.
Nettle
Nettle is extremely effective in treating all types of arthritis and gout. The anti-inflammatory properties of nettle, combined with the nutrients contained in it, help relieve arthritis pain and build stronger bones.
Nettle is applied to the skin with a stinging effect by preventing arthritis pain. Nettle leaves are covered with tiny hairs with a high silicon content. When the leaf touches the skin, the pointed tip of the hair enters the skin with the compounds.
These compounds help reduce pain by stimulating neurons. Nettle leaf tea removes and prevents water retention by nourishing the kidneys and adrenal glands.
Willow Bark
Willow bark is one of the oldest arthritis herbs, especially used to treat inflammation. People chew willow bark to relieve pain during the Hippocrates era.
It contains aspirin-like compounds that are very effective in treating mild to severe knee, hip and joint pain. You can take willow bark orally in tea or supplement form.
An overdose of willow bark can cause rashes and allergies, so be careful with the amount you consume.
Licorice Root
Licorice Glycyrrhizin, a compound found in it, blocks and relieves inflammation. It inhibits the production of free radicals and enzymes involved in the inflammatory process in the body. Licorice root is available in herbal stores dried, powder, tablet, capsule, gel, and tincture form.
Cat's Claw
Cat pawis another amazing herbal remedy for arthritis that can be used to reduce swelling associated with arthritis. The use of cat's claw for arthritis dates back to the Inca civilization. It cures gout by lowering uric acid levels in the blood. Do not consume cat's claw if you are taking blood thinning medication.
Foods To Avoid For Those With Arthritis
Studies show that certain changes, such as avoiding certain foods and drinks, can reduce symptom severity and improve overall quality of life in people with inflammatory arthritis and osteoarthritis. Request foods and drinks that those with arthritis should avoid...
Added sugar
A study in 217 people with rheumatoid arthritis noted that among 20 foods, sugar-sweetened soda and sweets were the most commonly reported to worsen RA symptoms.
What's more, sugary drinks like soda can significantly increase the risk of arthritis.
For example, in a study in 20 adults aged 30-1.209, those who drank fructose-sweetened beverages 5 or more times a week were 3 times more likely to have arthritis than those who consumed little or no fructose-sweetened beverages.
Processed and red meats
According to some research, inflammation from red and processed meat can increase arthritis symptoms. Conversely, plant-based diets that exclude red meat have been shown to improve symptoms of arthritis.
Gluten-containing foods
Gluten is a group of proteins found in wheat, barley and rye. Some research links gluten to increased inflammation and suggests that a gluten-free diet may alleviate arthritis symptoms.
People with celiac disease have a higher risk of developing RA. Similarly, those with autoimmune diseases such as RA have a significantly higher prevalence of celiac disease than the general population.
In particular, an older 66-year study in 1 people with RA found that a gluten-free, vegan diet significantly reduced disease activity and improved inflammation.
Highly processed foods
Overprocessed items such as fast food, breakfast cereals, and baked goods are typically high in refined grains, added sugar, preservatives, and other potentially inflammatory substances, all of which can worsen arthritis symptoms.
Studies show that those who consume heavily processed foods in excess may increase your risk of RA by contributing to risk factors such as inflammation and obesity.
Alcohol
Because alcohol can worsen arthritis symptoms, anyone with inflammatory arthritis should limit or avoid alcohol.
Studies have also shown that alcohol intake can increase the frequency and severity of gout attacks.
Some vegetable oils
In omega 6 oils Diets high in omega 3 fats and low in omega XNUMX fats can worsen symptoms of osteoarthritis and rheumatoid arthritis.
These oils are essential for health. However, an unbalanced ratio of omega 6 to omega 3 can increase inflammation.
While increasing the intake of foods rich in omega 3 such as fatty fish, reducing intake of foods high in omega 6 fats such as vegetable oils can improve arthritis symptoms.
Foods high in salt
Reducing salt can be a good choice for people with arthritis. Foods high in salt include shrimp, instant soup, pizza, certain cheeses, processed meats, and many other processed products.
One mouse study found that arthritis was more severe in mice fed a high salt diet than a diet containing normal salt levels.
Additionally, a 62-day mouse study revealed that a low-salt diet reduced the severity of RA compared to a high-salt diet.
Foods high in AGE
Advanced glycation end products (AGEs) are molecules formed through reactions between sugars and proteins or fats. It is found naturally in uncooked animal foods and is created through certain cooking methods.
High-protein, high-fat, fried, roasted, grilled, roasted animal foods are among the richest food sources of AGEs. These include stir-fried or grilled steaks, roasted or fried chicken, and grilled sausages.
French fries, margarine, and mayonnaise are also rich in AGEs.
Oxidative stress and inflammation can occur when AGEs accumulate in the body in high amounts. Oxidative stress and the formation of AGE are linked to disease progression in people with arthritis.
In fact, people with inflammatory arthritis have been shown to have higher levels of AGE in their bodies than those without arthritis. The accumulation of AGE in bones and joints may also play a role in the development and progression of osteoarthritis.
Replacing high-AGE foods with nutritious whole foods such as vegetables, fruits, legumes and fish can reduce the total AGE load on our body.
