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Medical Video: Nutrition for Inflammation and Arthritis
Rheumatoid arthritis (RA), aka rheumatism, causes pain, swelling, and stiffness in your joints. Some people find that one way to relieve joint pain is to make changes in their diet.
Although there is no specific "diet" specifically designed for rheumatic sufferers, the researchers managed to identify certain foods that can help control the severity of inflammation.
What foods can relieve arthritis?
You should experiment to see what foods work best for your complaints.
1. Oily fish
Some fish that are rich in omega-3 fatty acids, can reduce C-reactive protein (CRP) and interleukin-6, two inflammatory proteins in your body.
Omega-3 also reduces "bad" cholesterol (LDL) and triglycerides. High levels of LDL cholesterol and triglycerides (fat in the blood) make you at a higher risk for heart disease. The presence of rheumatism also makes the risk of heart disease more likely, so you want to take advantage of every opportunity available to maintain your heart health.
Experts recommend at least 3 to 4 ounces of fish, twice a week. Fish are rich in omega-3s - including salmon, tuna, mackerel, and herring. However, salmon has the highest content of omega-3 among all oily fish, which is 2 grams per 3 ounce portion. Bake, team, or burn fish, whatever suits your creativity in processing fish - don't fry it to preserve its healthy fat content.
Don't like fish or are you vegetarian? Walnuts, canola oil, and soybeans are rich in various types of omega-3 fatty acids. Or ask your doctor about supplement use.
2. Colorful fruits and vegetables
Eating colorful fruits and vegetables is a simple way to make sure you get all the nutrients you need. Natural chemicals that give color to fruits and vegetables are powerful antioxidants, which support the immune system and can help fight inflammation. Eat at least 1½ to 2 cups of fruit and 2-3 cups of vegetables each time you eat. Vary your dinner plates with various types of berries - blueberries, cherries, blackberries, strawberries - which contain anthocyanins to help reduce the frequency of gout attacks, also spinach, potatoes, tomatoes, eggplants, kale and broccoli, chillies and peppers, pineapple, fruit citrus ingredients (oranges, grapefruit, lemons, limes), watermelon, carrots, to the onion family (garlic, bombay, leeks).
Research shows that getting the right amount of vitamins can prevent inflammation and maintain joint health in rheumatoid sufferers.
3. Peanuts, wheat, and seeds
Consumption of whole nuts and seeds - for example brown rice, wheat, oats, cereals, kidney beans, pinto beans, almonds, walnuts, pistachios - enriched with fiber can help you reduce levels of C-reactive protein (CRP), a sign of inflammation body. In addition, whole grains and beans are also armed with monounsaturated fats, proteins, folic acid, magnesium, iron, zinc and potassium - all are known for their benefits for heart, muscle and immune system health. Wheat also contains selenium, an anti-inflammatory antioxidant compound. Some rheumatoid sufferers have low selenium levels in their blood.
Another advantage of eating whole grains is that these foods have filling fiber, which makes it easy for you to manage your appetite. Whole grain products can help you stay in a healthy weight so you don't have extra pressure on your joints.
4. Olive oil
Olive oil contains monounsaturated fats which are good for heart health, antioxidants and oleocanthal, a compound that can reduce inflammation and pain. Oleocanthal in olive oil stops the production of chemicals that cause inflammation, C-reactive protein (CRP). Anti-inflammatory drugs (NSAIDs) such as aspirin and ibuprofen work against inflammation by limiting the production of the same chemicals.
Choose extra virgin olive oil that retains more nutrients than other types, because this type goes through fewer stages of processing and refining.
Olive oil is a healthy and delicious substitute for saturated and trans fats. Saturated fats are found in foods such as milk, butter, ice cream, and fatty red meat. Trans fat is found in many processed food grills.
4. Green tea
Researchers at the University of Maryland and Rutgers University found that arthritis symptoms found in lab mice gradually improved rapidly after researchers added green tea to their water for one to three weeks. Everyday Health. Green tea is enriched with polyphenols, antioxidants that are believed to reduce inflammation and slow cartilage damage. The study also shows that another antioxidant in green tea called epigallocatechin-3-gallate (EGCG) blocks the production of molecules that cause joint damage in rheumatic patients.
However, green tea also contains small portions of vitamin K, which can counteract blood thinning. Therefore, it is important to discuss the use of green tea with your doctor before adding it to your alternative rheumatism treatment regimen.
5. Spices (coriander, ginger, turmeric)
Researchers at the All Institute of Medical Sciences in New Delhi believe that coriander can help relieve rheumatic symptoms. According to their research, published in the Indian Journal of Medical Research, two groups of rats with rheumatic-like symptoms were injected with steroids and coriander powder. After 21 days, both groups showed improvement, but mice injected with coriander had a more dramatic decrease in swelling and inflammation than mice injected with steroids.
Turmeric contains curcumin, which has been shown to reduce inflammation to the cellular level. Researchers at the University of California looked at six human trials involving turmeric and concluded that this herb is a safe and effective anti-inflammatory agent.
Ginger has long been known for its ability to calm stomach problems. Like turmeric, ginger also contains chemicals that work like anti-inflammatory drugs for rheumatism. Researchers in Japan found that rats with arthritis-like symptoms improved quickly when given dry red ginger extract. Note: Ginger can cause blood thinning. So, if you take blood thinners like Coumadin (warfarin), discuss it with your doctor before adding ginger to your rheumatism treatment plan.
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