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Arthritis Diet and Exercises

8 “Best” Foods People With Arthritis Should Eat

Millions of people living in the United States suffer from arthritis. Arthritis refers to inflammation of one or multiple joints. This condition is characterized by swelling, stiffness, and pain of the joints. If you have been diagnosed with arthritis then you understand how severe the symptoms can be. Some days you may suffer from aches and stiffness in the joints, but other days flare-ups can be so traumatizing that you find it hard to move out of your bed. There are many different types of arthritis with varying treatment methods and causes. However, the two most common types are rheumatoid arthritis and osteoarthritis. Arthritis is commonly diagnosed in elderly people, but it can affect anyone regardless of their ages, ethnic backgrounds, and gender. Studies show that arthritis is commonly diagnosed in women than in men. If you are overweight, there is also the risk that you may develop arthritis. Many people suffering from arthritis result in going after treatment Options that include taking medication, physical therapy, or surgery. The good news is that you can reduce inflammation caused by arthritis by eating a healthy diet. Here are the 8 best foods to eat if you have arthritis. 8. Fatty Fish Fatty fish contain omega-3 fatty acids which are known to have powerful anti-inflammatory effects. Fish such as salmon, trout, sardine, and mackerel are rich in omega-3 fatty acids and adding them to your diet can help reduce inflammation caused by arthritis. One study showed that participants that were fed with fatty fish had lower levels of inflammation compounds than those fed with lean meat. But it is not just fatty fish that can help with arthritis. Separate studies show that taking supplements that contain omega-3 fatty acids can help reduce morning stiffness, joint pain intensity, the number of joints that are painful, and use of pain relievers in patients suffering from rheumatoid arthritis. A test tube study also showed that omega-3 fatty acids can help reduce multiple inflammatory markers in people with osteoarthritis. Fish are also rich in vitamin D which can help prevent vitamin D deficiency in people with rheumatoid arthritis. If you want to reap the most out of this nutritious food, include two servings of this fish to your diet per week to enjoy its anti-inflammatory properties. 7. Garlic Thanks to its strong flavor, garlic has been used in food seasoning for many years. But did you know that garlic comes with a lot of health benefits? This versatile food ingredient belongs to the allium family, which also includes leeks and onions. Garlic contains a compound known as diallyl disulfide, which can help fight different diseases such as arthritis. T est-tube studies have shown that garlic and its compounds actually have cancer-fighting properties. This food also contains compounds that can help reduce the risk of dementia and heart disease. In addition, studies have found that garlic can help reduce symptoms of arthritis thanks to its anti-inflammatory properties. Including garlic to your diet can help reduce symptoms associated with both types of arthritis. 6. Ginger Ginger is an incredible spice that can be used to add flavor to soups, tea, and sweets. This spice also has anti-inflammatory properties which can help reduce the symptoms of arthritis. This spice also has anti-inflammatory properties which can help reduce the symptoms of arthritis. Past studies have shown that ginger can help reduce knee pain in people with osteoarthritis. Another study showe d that the chemicals contained in this plant can block the production of substances that cause inflammation in the body. If you want to reduce the symptoms of arthritis, consume ginger as either fresh, powdered or dried food. 5. Broccoli There is nobody that can doubt the health benefits of broccoli. Broccoli is a veggie that belongs to the cruciferous family, which are known to reduce inflammation. This particular vegetable contains a compound known as sulforaphan e which helps reduce cartilage damage in joints as a result of osteoarthritis. Additionally, the sulforaphane compound contained in broccoli blocks the formation of a cell that aids in the development of rheumatoid arthritis. 4. Walnuts Walnuts are highly nutritious food that contains compounds which help reduce inflammation arising from joint disease. One study showed that eating walnut as an easy snack reduces markers of inflammation. Walnuts are also rich in omega-3 fatty acids which are known to reduce symptoms of arthritis. In addition, walnuts contain antioxidants, fiber, and unsaturated fat that help protect your heart. This is important because people with rheumatoid arthritis are at a higher risk of having heart disease. Make sure you eat a handful of walnuts every day to enjoy its many health benefits. 3. Berries Berries are great in reducing inflammation because they contain tons of minerals, vitamins, and antioxidants. One study showed that people who ate two servings of berries every week were 14 percent less likely to have increased levels of inflammatory markers in their blood. Berries also contain two compounds known as rutin and quercetin that have a wide array of health benefits. A test tube study showed that the compound quercetin blocks inflammatory processes caused by arthritis. You can enjoy these health benefits by consuming either strawberries, blueberries or blackberries. 2. Spinach Spinach is rich in nutrients and may contain compounds that can help reduce inflammation caused by arthritis. This leafy green is particularly rich in an antioxidant known as kaempferol, Which red uces discomfort caused by inflammatory agents in rheumatoid arthritis. A test tube study conducted in 2017 showed that kaempferol can prevent osteoarthritis progression. 1. Grapes Grapes are not only rich in nutrients but also contain antioxidants and anti-inflammatory properties. In one study, participants that took one and a half cups of fresh grapes had reduced levels of inflammatory markers in their blood. Grapes also contain several different compounds that are beneficial in arthritis treatment. Red grapes have a compound known as resveratrol which helps prevent thickening of joints that occurs in people with arthritis. Conclusion These are the 8 best foods to eat if you want to reduce the painful symptoms associated with arthritis. While it is true that no diet can actually cure arthritis, there is no medication that has been proven to do that. However, paying close attention to the food you add or avoid in your diet can make a huge difference in how you feel. Remember that just as it is important to eat anti-inflammatory foods, it is also important to avoid foods that can trigger joint pains. Research shows that limiting the amount of fried and processed food you consume can reduce inflammation and help restore your body’s natural defenses. It goes without saying that your diet can have a huge impact on the severity of your arthritis symptoms. When combined with conventional treatments, adding these nutritious foods into your diet can help reduce your arthritis pain and eventually your reliance on prescribed medication.

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