Foods to
Avoid with Arthritis
Written by the Healthline Editorial Team
Medically Reviewed by George
Krucik, MD, MBA | Published on March 5, 2013
10
·
Inflammatory Foods
Arthritis is a general term encompassing conditions that share joint
pain and inflammation. Typical treatment involves pain-reducing medication.
While there is no definitive arthritis diet, research suggests including
anti-inflammatory foods in your diet and limiting foods that may trigger joint
pain.
Fried &
Processed Foods
Researchers at the Mount Sinai School of Medicine examined disease
prevention through diet. Findings showed that “cutting back on the consumption of
fried and processed foods, such as fried meats and prepared frozen meals, can
reduce inflammation and actually help restore the body’s natural defenses.”
What you can do: Cut down on the amount of fried and processed
foods you consume, and include more vegetables and fruits in your diet.
Lower Your AGEs
AGE doesn’t refer to how many
birthdays you’ve celebrated. An advanced glycation end product(AGE),
is a toxin that appears when foods areheated, grilled, fried, or pasteurized.
AGEs damage certain proteins in the body, and the body tries to break these
AGEs apart by using cytokines, which are inflammatory messengers. Depending on
where the AGEs occur, they may result in arthritis or other forms of
inflammation.
What you can do: A 2009 study found that reducing the amount of foods
cooked at high temperatures in your diet could potentially help reduce blood
AGE levels.
Sugars & Refined Carbs
High amounts of
sugar in the diet result in an increase in AGEs, which, as discussed in an
earlier slide, can result in inflammation.
What you can do: Cut out
candies, processed foods, white flour baked goods, and sodas to reduce your
arthritis pain.
Dairy Products
Dairy products may contribute to
arthritis pain due to the type of protein they contain. According to the Physicians Committee for Responsible Medicine, for some people
this protein may irritate the tissue around the joints. Some sufferers of
arthritis pain have success switching to a vegan diet—which contains no animal
products whatsoever.
What you can do: Rather than getting protein
from meat and dairy, get the bulk of your protein sources from vegetables like
spinach, nut butters, tofu, beans, lentils, and quinoa.
Alcohol & Tobacco
Tobacco and alcohol use can lead to a number of health problems,
including some that may affect your joints. Smokers are more at risk for
developing rheumatoid arthritis, while those who consume alcohol have a higher
risk for developing gout.
What you can do: Healthy
joints require a balanced diet, physical activity, and an adequate amount of
rest—all of which can be compromised by alcohol and tobacco use. Cut back
on drinking and smoking and ramp up your eating habits with healthy choices,
regular exercise, and good quality sleep.
Salt & Preservatives
Know
what’s in your food. Many foods contain excessive salt and other preservatives
to promote longer shelf lives. For some people, excess consumption of salt may
result in inflammation of the joints. It may be worth trying to reduce your
salt intake to as modest an amount as is reasonable.
What you can do: Read the label to avoid
preservatives and additives. Less salt may help you manage your arthritis, so
avoid prepared meals. Though they’re convenient, microwavable meals are often
very high in sodium.
Corn Oil
Many baked goods and snacks
contain corn or other oils high in omega-6 fatty acids. While these treats may
satisfy your taste buds, they may trigger inflammation. Some studies have
looked at the pain-relieving effects of omega-3s on individuals with rheumatoid
arthritis, and have found that fish oil, which contains omega-3s, may help with
joint pain relief in certain people.
What you can do: Replace foods containing omega-6 fatty acids
with healthy, anti-inflammatory omega-3 alternatives such as olive oil, nuts,
flax seeds, and pumpkin seeds.
More Arthritis Diet Tips
There is no established arthritis diet plan. What works for one person
may not work for someone else. Trial and error will determine which foods you
need to eliminate. In general, experts advise arthritis patients to maintain a
healthy body weight and eat a balanced diet.
More resources:
Part 1 of 7: Overview
Osteoarthritis (OA) affects 27 million people in the United States,
according to the Centers for Disease Control and Prevention (CDC). Best known
as the “wear-and-tear” form of arthritis, OA breaks down cartilage between the
joints, eventually causing the bones to grind together painfully. The most
common type of arthritis, nearly one in two adults
will develop knee OA during their lifetime.
Rheumatoid arthritis (RA) is the second most common type of arthritis,
affecting around 1.5 million
Americans. A systemic autoimmune disease, it mainly attacks the
synovial joints: the hands and wrists, shoulders, elbows, knees, ankles, feet,
and toes. RA may eventually deform or destroy the joints that it affects.
Part 2 of 7: Who Gets It?
Just about anyone can get knee OA. It usually develops after the age of
40, but it can potentially occur earlier. OA mostly affects the hands, hips,
knees, and lower back. Knee OA is even more common in people who are overweight
or obese. Two out of three obese adults are at risk of eventually
developing this painful, potentially disabling condition.
RA mostly affects people ages 30 and older. The Arthritis Foundation reports that women get the disease
two to three times more often than men do. Like with OA, having RA and being
overweight or obese can make knee arthritis worse.
Part 3 of 7: How Exercise Helps
Exercising an arthritic knee may seem
counterintuitive, but regular exercise can actually lessen — and even relieve —
arthritis pain and other symptoms, such as stiffness and swelling.
There are several reasons to exercise
with knee arthritis. For example:
·
Exercise maintains the joint’s full range of motion.
·
Exercise strengthens the muscles that support the joint.
·
Strong muscles help the joint absorb shock.
Exercise doesn’t have to be hard to
be beneficial. In fact, gentle, low-impact exercises are best for knee
arthritis. They minimize stress on the joint even as they increase its
flexibility and strength.
Part 4 of 7: What if It Hurts?
Mild discomfort during exercise is
normal. So is being a little bit sore the day after exercise. But if you
experience severe pain, swelling, or stiffness, stop exercising the affected
joint and see your doctor.
According to the CDC,
people with knee arthritis should do moderate exercise for at least 30 minutes
a day, five days a week. You can even break it down into three, 10-minute
sessions each day — it works just as well. You should experience better
mobility and less pain within four to six weeks.
Part 5 of 7: What Is Best?
Walking is an excellent form of
exercise. It’s low-impact, and because it’s a weight-bearing exercise, it helps
strengthen the muscles and build bone. Wear good, sturdy shoes. Start out slow,
and gradually increase your pace and distance for best results.
Water exercise, or walking in the shallow end of a pool, are also superb
for muscle strength and knee flexibility. Because the body is buoyant in water,
it lessens impact to near zero as it makes you work a little harder to move.
Look for water exercise classes through yourlocal Arthritis
Foundation, community recreation center, or gym.
Part 6 of 7: Home or Work
The very best knee exercises may be
the ones you can do at home or even during a break at the office. They’re easy,
effective, and convenient, and don’t require any special equipment. Do them
slowly, gradually increasing the number of repetitions as your muscles get stronger.
Afterwards, be sure to do a few
gentle stretching exercises to help prevent your muscles from tightening up.
Consider exercising your knees every other day to give sore muscles a rest.
The following describe several of the
best at-home exercises for knee arthritis:
·
The Leg Raise (Lying): Lie flat on
your back on the floor (or bed) with your arms at your sides, toes up. Keeping
your leg straight, tighten your leg muscles and slowly lift it several inches.
Tighten your stomach muscles to push your lower back down. Hold and count to
five, then lower the leg as slowly as possible. Repeat, then switch to the
other leg. Start with one set of four for each leg. This exercise strengthens
the quadriceps, which are the large muscles on the front of your thigh that
attach to your knee joint.
·
The Hamstring Stretch (Lying): Lie on the
floor (or bed) with both legs bent. Slowly lift one leg, still bent, and bring
your knee back toward your chest. Link your hands behind your thigh (not your
knee) and straighten your leg. Pull your straight leg back toward your head
until you feel the stretch. Hold for 30 to 60 seconds, then slowly bend your
knee and lower your leg back to the floor. This exercise stretches and
strengthens your hamstrings, which are the muscles on the back of the thigh
that attach to the knee.
·
The Half-Squat: Standing with your feet
shoulder-distance apart, stretch your arms out in front of you (hold on to a
chair for balance, if necessary), and slowly bend your knees until you’re in a
half-sitting position. Keep your back straight and chest lifted — don’t lean
forward. With your feet flat on the floor, hold the position for five seconds,
then slowly stand back up. Do 10 repetitions, and slowly work up to three sets
of 10. This exercise strengthens the muscles in the front and back of your
thighs, along with the gluteus (buttocks).
·
The One-Leg Dip: Standing between two chairs,
holding on to them for balance, lift one leg about 12 inches and hold it out in
front of you. Slowly, keeping your back straight, bend the other leg and lower
your body a few inches, as if you were about to sit in a chair. Don’t cross the
lifted leg in front of the bent leg. Hold for five seconds and straighten back
up. Repeat and switch legs. Start with one set of four leg dips for both legs,
and slowly work up to three sets. This exercise strengthens the muscles in the
front and back of your thighs, as well as your buttocks.
·
The Leg Stretch: Sit on the floor with both legs
out straight. Stabilize yourself with your hands on either side of your hips,
keeping your back straight. Slowly bend one knee until it feels stretched, but not
until it becomes painful. Hold the leg in that position for five seconds, then
slowly straighten your leg out as far as you can, again holding for five
seconds. Repeat, switching legs whenever one begins to tire, 10 times. This
exercise strengthens the quadriceps, which are the muscles on the front of the
thigh.
Part 7 of 7: Before and After
If you can, put a moist-heat pack on
your arthritic knee for 20 minutes before you start exercising. Heat brings the
blood up to the surface, decreasing stiffness and soothing — or even relieving
— pain. If you take pain medications, try taking them about 45 minutes before
you exercise for increased pain control during your workout.
After exercising, put an ice pack on
the sore knee for 10 to 15 minutes. This will help to bring down any swelling
that the exercise might have caused. It will also help to soothe and relieve
pain.
8 Foods That
Fight Arthritis
Written
by Denine Stracker, RN
Medically
Reviewed on May 1, 2013 by George
Krucik, MD, MBA
1
·
Change Your Diet, Ease Your Pain
Arthritis,
a form of rheumatic disease, is characterized by inflammation and loss of
function in some parts of the body. Osteoarthritis damages cartilage, joints,
and bones. It’s the most common type of arthritis, affecting more than 27
million Americans according to the CDC.
Rheumatoid
arthritis is another form of arthritis that attacks the synovial lining of
joints, causing pain, stiffness, swelling, and loss of function. A growing body
of research suggests that dietary
changes may help alleviate the chronic pain associated
with this condition.
Click
through the slideshow to see which eight foods to add to your daily diet.
Omega-3 Fats
A
substantial amount of research suggests that omega-3 fatty acids may prevent inflammation in the
body and reduce symptoms associated with arthritis. Researchers from the Center for Genetics, Nutrition and
Health have discovered that the COX-2 enzymes that cause joint
inflammation are more active when you eat a high ratio of omega-6 to omega-3
fatty acids.
Omega-6
fats are prevalent in the American diet, found in meat, corn, snack foods, and
sunflower oil. Try reducing your intake of these fats while increasing your
consumption of healthy omega-3 fats, which are found in salmon, sardines,
mackerel, trout, flaxseeds and walnuts.
3 of 11
·
Change Your Diet, Ease Your Pain
Arthritis,
a form of rheumatic disease, is characterized by inflammation and loss of
function in some parts of the body. Osteoarthritis damages cartilage, joints,
and bones. It’s the most common type of arthritis, affecting more than 27
million Americans according to the CDC.
Rheumatoid
arthritis is another form of arthritis that attacks the synovial lining of
joints, causing pain, stiffness, swelling, and loss of function. A growing body
of research suggests that dietary changes may help alleviate the chronic
pain associated with this condition.
Click
through the slideshow to see which eight foods to add to your daily diet.
·
Omega-3 Fats
A
substantial amount of research suggests that omega-3 fatty acids may prevent inflammation in the
body and reduce symptoms associated with arthritis. Researchers from the Center for Genetics, Nutrition and
Health have discovered that the COX-2 enzymes that cause joint
inflammation are more active when you eat a high ratio of omega-6 to omega-3
fatty acids.
Omega-6
fats are prevalent in the American diet, found in meat, corn, snack foods, and
sunflower oil. Try reducing your intake of these fats while increasing your
consumption of healthy omega-3 fats, which are found in salmon, sardines,
mackerel, trout, flaxseeds and walnuts.
Broccoli
Apparently, Mom
knew what she was talking about when she told you to eat your broccoli.
According to a Mayo Clinic 11-year study, broccoli,
cauliflower, and other cruciferous vegetables were shown to protect against the
development of arthritis.
Although this study
examined the chance of arthritis development rather than pain management, it
wouldn’t hurt to add cabbage, cauliflower, Brussels sprouts, kale, and bok choy
to your regular diet.
4 of 11
·
Change Your Diet, Ease Your Pain
Arthritis, a form of rheumatic disease,
is characterized by inflammation and loss of function in some parts of the
body. Osteoarthritis damages cartilage, joints, and bones. It’s the most common
type of arthritis, affecting more than 27 million Americans according to the CDC.
Rheumatoid arthritis is another form of
arthritis that attacks the synovial lining of joints, causing pain, stiffness,
swelling, and loss of function. A growing body of research suggests that dietary changes may help alleviate the chronic
pain associated with this condition.
Click through the slideshow to see
which eight foods to add to your daily diet.
·
Omega-3 Fats
A substantial amount of research suggests that omega-3 fatty
acids may prevent inflammation in the body and reduce symptoms associated with
arthritis. Researchers from the Center for Genetics, Nutrition and Health have discovered that the COX-2
enzymes that cause joint inflammation are more active when you eat a high ratio
of omega-6 to omega-3 fatty acids.
Omega-6 fats are prevalent in the
American diet, found in meat, corn, snack foods, and sunflower oil. Try
reducing your intake of these fats while increasing your consumption of healthy
omega-3 fats, which are found in salmon, sardines, mackerel, trout, flaxseeds
and walnuts.
·
Broccoli
Apparently, Mom knew what she was
talking about when she told you to eat your broccoli. According to a Mayo
Clinic 11-year study, broccoli, cauliflower, and other
cruciferous vegetables were shown to protect against the development of
arthritis.
Although this study examined the chance
of arthritis development rather than pain management, it wouldn’t hurt to add
cabbage, cauliflower, Brussels sprouts, kale, and bok choy to your regular diet.
·
Vitamin D
A large study of 29,000 women without a history of arthritis found that those
who consumed more dietary vitamin D had a lower risk of developing rheumatoid
arthritis. The findings from aFramingham Heart Study showed a decreased risk of
osteoarthritis progression in the knees of participants who consumed greater
amounts of vitamin D.
Besides oily fish, few foods naturally
contain vitamin D. Certain foods, such as dairy products and bread, may be
fortified with vitamin D. Dairy, however, may exacerbate arthritis inflammation
and pain. Consider a 20-minute stroll to take in some vitamin D-stimulating
sunlight—the best source.
Olive Oil
Diets that are rich in olive oil, such
as theMediterranean
diet,
have been shown to reduce pain and stiffness in patients with rheumatoid
arthritis. Olive oil’s anti-inflammatory properties are attributed to oleic
acid, which contains polyphenols and omega-3 fatty acids, both of which are
antioxidants.
To incorporate more olive oil in your
diet, switch out store-bought salad dressings for a homemade version. Mix three
parts olive oil to one part vinegar or lemon juice. Add herbs and spices of
your choice.
6 of 11
·
Change Your Diet, Ease Your Pain
Arthritis,
a form of rheumatic disease, is characterized by inflammation and loss of
function in some parts of the body. Osteoarthritis damages cartilage, joints,
and bones. It’s the most common type of arthritis, affecting more than 27
million Americans according to the CDC.
Rheumatoid
arthritis is another form of arthritis that attacks the synovial lining of
joints, causing pain, stiffness, swelling, and loss of function. A growing body
of research suggests that dietary changes may help alleviate the chronic
pain associated with this condition.
Click
through the slideshow to see which eight foods to add to your daily diet.
·
Omega-3 Fats
A
substantial amount of research suggests that omega-3 fatty acids may prevent inflammation in the
body and reduce symptoms associated with arthritis. Researchers from the Center for Genetics, Nutrition and
Health have discovered that the COX-2 enzymes that cause joint
inflammation are more active when you eat a high ratio of omega-6 to omega-3
fatty acids.
Omega-6
fats are prevalent in the American diet, found in meat, corn, snack foods, and
sunflower oil. Try reducing your intake of these fats while increasing your
consumption of healthy omega-3 fats, which are found in salmon, sardines,
mackerel, trout, flaxseeds and walnuts.
·
Broccoli
Apparently,
Mom knew what she was talking about when she told you to eat your broccoli.
According to a Mayo Clinic 11-year study, broccoli,
cauliflower, and other cruciferous vegetables were shown to protect against the
development of arthritis.
Although
this study examined the chance of arthritis development rather than pain
management, it wouldn’t hurt to add cabbage, cauliflower, Brussels sprouts,
kale, and bok choy to your regular diet.
·
Vitamin D
A
large study of 29,000 women without a history of arthritis found that those
who consumed more dietary vitamin D had a lower risk of developing rheumatoid
arthritis. The findings from aFramingham Heart Study showed a decreased risk of
osteoarthritis progression in the knees of participants who consumed greater
amounts of vitamin D.
Besides
oily fish, few foods naturally contain vitamin D. Certain foods, such as dairy
products and bread, may be fortified with vitamin D. Dairy, however, may
exacerbate arthritis inflammation and pain. Consider a 20-minute stroll to take
in some vitamin D-stimulating sunlight—the best source.
·
Olive Oil
Diets
that are rich in olive oil, such as theMediterranean diet, have been shown to reduce pain and
stiffness in patients with rheumatoid arthritis. Olive oil’s anti-inflammatory
properties are attributed to oleic acid, which contains polyphenols and omega-3
fatty acids, both of which are antioxidants.
To
incorporate more olive oil in your diet, switch out store-bought salad
dressings for a homemade version. Mix three parts olive oil to one part vinegar
or lemon juice. Add herbs and spices of your choice.
·
Ginger
Ginger
has been used for thousands of years to treat colds, nausea,
migraines, and hypertension. Although clinical studies report mixed resultsregarding ginger’s
role in arthritis, the Journal of
Medicinal Food gives evidence to
support the anti-inflammatory and antioxidant role of ginger.
To
add more ginger to your diet, try grating fresh ginger over sautéed vegetables,
adding sliced ginger to tea, and sprinkling ground ginger in baked good
batters.
NOTE: Ginger acts as a blood thinner, which could interact with blood
thinning medication. Be sure to check with your physician before adding these
foods to your diet.
7 of 11
·
Change Your Diet, Ease Your Pain
Arthritis,
a form of rheumatic disease, is characterized by inflammation and loss of
function in some parts of the body. Osteoarthritis damages cartilage, joints,
and bones. It’s the most common type of arthritis, affecting more than 27
million Americans according to the CDC.
Rheumatoid
arthritis is another form of arthritis that attacks the synovial lining of
joints, causing pain, stiffness, swelling, and loss of function. A growing body
of research suggests that dietary changes may help alleviate the chronic
pain associated with this condition.
Click
through the slideshow to see which eight foods to add to your daily diet.
·
Omega-3 Fats
A
substantial amount of research suggests that omega-3 fatty acids may prevent inflammation in the
body and reduce symptoms associated with arthritis. Researchers from the Center for Genetics, Nutrition and
Health have discovered that the COX-2 enzymes that cause joint
inflammation are more active when you eat a high ratio of omega-6 to omega-3
fatty acids.
Omega-6
fats are prevalent in the American diet, found in meat, corn, snack foods, and
sunflower oil. Try reducing your intake of these fats while increasing your
consumption of healthy omega-3 fats, which are found in salmon, sardines,
mackerel, trout, flaxseeds and walnuts.
·
Broccoli
Apparently,
Mom knew what she was talking about when she told you to eat your broccoli.
According to a Mayo Clinic 11-year study, broccoli,
cauliflower, and other cruciferous vegetables were shown to protect against the
development of arthritis.
Although
this study examined the chance of arthritis development rather than pain
management, it wouldn’t hurt to add cabbage, cauliflower, Brussels sprouts,
kale, and bok choy to your regular diet.
·
Vitamin D
A
large study of 29,000 women without a history of arthritis found that those
who consumed more dietary vitamin D had a lower risk of developing rheumatoid
arthritis. The findings from aFramingham Heart Study showed a decreased risk of
osteoarthritis progression in the knees of participants who consumed greater
amounts of vitamin D.
Besides
oily fish, few foods naturally contain vitamin D. Certain foods, such as dairy
products and bread, may be fortified with vitamin D. Dairy, however, may
exacerbate arthritis inflammation and pain. Consider a 20-minute stroll to take
in some vitamin D-stimulating sunlight—the best source.
·
Olive Oil
Diets
that are rich in olive oil, such as theMediterranean diet, have been shown to reduce pain and
stiffness in patients with rheumatoid arthritis. Olive oil’s anti-inflammatory
properties are attributed to oleic acid, which contains polyphenols and omega-3
fatty acids, both of which are antioxidants.
To
incorporate more olive oil in your diet, switch out store-bought salad
dressings for a homemade version. Mix three parts olive oil to one part vinegar
or lemon juice. Add herbs and spices of your choice.
·
Ginger
Ginger
has been used for thousands of years to treat colds, nausea,
migraines, and hypertension. Although clinical studies report mixed resultsregarding ginger’s
role in arthritis, the Journal of
Medicinal Food gives evidence to
support the anti-inflammatory and antioxidant role of ginger.
To
add more ginger to your diet, try grating fresh ginger over sautéed vegetables,
adding sliced ginger to tea, and sprinkling ground ginger in baked good
batters.
NOTE: Ginger acts as a blood thinner, which could interact with blood
thinning medication. Be sure to check with your physician before adding these
foods to your diet.
·
Vitamin C
Start
putting vitamin C-rich bell peppers, oranges, mangos, strawberries, pineapple,
and kidney beans on your grocery list. According to one study, greater intake of
vitamin C was associated with a 30 percent reduced risk of developing
rheumatoid arthritis.
Choose
dietary sources of vitamin C rather than supplements, as high doses have been
known to exacerbate symptoms of arthritis. According to the USDA, the Recommended
Dietary Allowance (RDA) for vitamin C is 90 mg/day for men and 75 mg/day for
women.
8 of 11
·
Change Your Diet, Ease Your Pain
Arthritis,
a form of rheumatic disease, is characterized by inflammation and loss of
function in some parts of the body. Osteoarthritis damages cartilage, joints,
and bones. It’s the most common type of arthritis, affecting more than 27
million Americans according to the CDC.
Rheumatoid
arthritis is another form of arthritis that attacks the synovial lining of
joints, causing pain, stiffness, swelling, and loss of function. A growing body
of research suggests that dietary changes may help alleviate the chronic
pain associated with this condition.
Click
through the slideshow to see which eight foods to add to your daily diet.
·
Omega-3 Fats
A
substantial amount of research suggests that omega-3 fatty acids may prevent inflammation in the
body and reduce symptoms associated with arthritis. Researchers from the Center for Genetics, Nutrition and
Health have discovered that the COX-2 enzymes that cause joint
inflammation are more active when you eat a high ratio of omega-6 to omega-3
fatty acids.
Omega-6
fats are prevalent in the American diet, found in meat, corn, snack foods, and
sunflower oil. Try reducing your intake of these fats while increasing your
consumption of healthy omega-3 fats, which are found in salmon, sardines,
mackerel, trout, flaxseeds and walnuts.
·
Broccoli
Apparently,
Mom knew what she was talking about when she told you to eat your broccoli.
According to a Mayo Clinic 11-year study, broccoli,
cauliflower, and other cruciferous vegetables were shown to protect against the
development of arthritis.
Although
this study examined the chance of arthritis development rather than pain
management, it wouldn’t hurt to add cabbage, cauliflower, Brussels sprouts,
kale, and bok choy to your regular diet.
·
Vitamin D
A
large study of 29,000 women without a history of arthritis found that those
who consumed more dietary vitamin D had a lower risk of developing rheumatoid
arthritis. The findings from aFramingham Heart Study showed a decreased risk of
osteoarthritis progression in the knees of participants who consumed greater
amounts of vitamin D.
Besides
oily fish, few foods naturally contain vitamin D. Certain foods, such as dairy
products and bread, may be fortified with vitamin D. Dairy, however, may
exacerbate arthritis inflammation and pain. Consider a 20-minute stroll to take
in some vitamin D-stimulating sunlight—the best source.
·
Olive Oil
Diets
that are rich in olive oil, such as theMediterranean diet, have been shown to reduce pain and
stiffness in patients with rheumatoid arthritis. Olive oil’s anti-inflammatory
properties are attributed to oleic acid, which contains polyphenols and omega-3
fatty acids, both of which are antioxidants.
To
incorporate more olive oil in your diet, switch out store-bought salad
dressings for a homemade version. Mix three parts olive oil to one part vinegar
or lemon juice. Add herbs and spices of your choice.
·
Ginger
Ginger
has been used for thousands of years to treat colds, nausea,
migraines, and hypertension. Although clinical studies report mixed resultsregarding ginger’s
role in arthritis, the Journal of
Medicinal Food gives evidence to
support the anti-inflammatory and antioxidant role of ginger.
To
add more ginger to your diet, try grating fresh ginger over sautéed vegetables,
adding sliced ginger to tea, and sprinkling ground ginger in baked good
batters.
NOTE: Ginger acts as a blood thinner, which could interact with blood
thinning medication. Be sure to check with your physician before adding these
foods to your diet.
·
Vitamin C
Start
putting vitamin C-rich bell peppers, oranges, mangos, strawberries, pineapple,
and kidney beans on your grocery list. According to one study, greater intake of
vitamin C was associated with a 30 percent reduced risk of developing
rheumatoid arthritis.
Choose
dietary sources of vitamin C rather than supplements, as high doses have been
known to exacerbate symptoms of arthritis. According to the USDA, the Recommended
Dietary Allowance (RDA) for vitamin C is 90 mg/day for men and 75 mg/day for
women.
·
Anthocyanins
Anthocyanidins
are potent antioxidants responsible for the reddish pigment in foods like
cherries, blackberries, raspberries, strawberries, grapes, and eggplant. A Harvard School of Public Health study that examined C-reactive protein (CRP) levels as a marker of
inflammation in cardiovascular health found that higher strawberry intake was
associated with lower CRP levels.
Although
the study focused on cardiovascular health, there are implications for arthritis
patients, as the anthocyanidins found in strawberries and other foods may help
reduce inflammation.
9 of 11
·
Change Your Diet, Ease Your Pain
Arthritis, a form
of rheumatic disease, is characterized by inflammation and loss of function in
some parts of the body. Osteoarthritis damages cartilage, joints, and bones.
It’s the most common type of arthritis, affecting more than 27 million
Americans according to the CDC.
Rheumatoid
arthritis is another form of arthritis that attacks the synovial lining of
joints, causing pain, stiffness, swelling, and loss of function. A growing body
of research suggests that dietary changes may help alleviate the chronic
pain associated with this condition.
Click through the
slideshow to see which eight foods to add to your daily diet.
·
Omega-3 Fats
A substantial
amount of research suggests that omega-3 fatty acids may prevent inflammation in the
body and reduce symptoms associated with arthritis. Researchers from the Center for Genetics, Nutrition and
Health have discovered that the COX-2 enzymes that cause joint
inflammation are more active when you eat a high ratio of omega-6 to omega-3
fatty acids.
Omega-6 fats are
prevalent in the American diet, found in meat, corn, snack foods, and sunflower
oil. Try reducing your intake of these fats while increasing your consumption
of healthy omega-3 fats, which are found in salmon, sardines, mackerel, trout, flaxseeds
and walnuts.
·
Broccoli
Apparently, Mom
knew what she was talking about when she told you to eat your broccoli.
According to a Mayo Clinic 11-year study, broccoli,
cauliflower, and other cruciferous vegetables were shown to protect against the
development of arthritis.
Although this study
examined the chance of arthritis development rather than pain management, it
wouldn’t hurt to add cabbage, cauliflower, Brussels sprouts, kale, and bok choy
to your regular diet.
·
Vitamin D
A large study of 29,000 women without a history of arthritis found that those
who consumed more dietary vitamin D had a lower risk of developing rheumatoid
arthritis. The findings from aFramingham Heart Study showed a decreased risk of
osteoarthritis progression in the knees of participants who consumed greater
amounts of vitamin D.
Besides oily fish,
few foods naturally contain vitamin D. Certain foods, such as dairy products
and bread, may be fortified with vitamin D. Dairy, however, may exacerbate
arthritis inflammation and pain. Consider a 20-minute stroll to take in some
vitamin D-stimulating sunlight—the best source.
·
Olive Oil
Diets that are rich
in olive oil, such as theMediterranean diet, have been shown to reduce pain and
stiffness in patients with rheumatoid arthritis. Olive oil’s anti-inflammatory
properties are attributed to oleic acid, which contains polyphenols and omega-3
fatty acids, both of which are antioxidants.
To incorporate more
olive oil in your diet, switch out store-bought salad dressings for a homemade
version. Mix three parts olive oil to one part vinegar or lemon juice. Add
herbs and spices of your choice.
·
Ginger
Ginger has been
used for thousands of years to treat colds, nausea,
migraines, and hypertension. Although clinical studies report mixed resultsregarding ginger’s
role in arthritis, the Journal of
Medicinal Food gives evidence to
support the anti-inflammatory and antioxidant role of ginger.
To add more ginger
to your diet, try grating fresh ginger over sautéed vegetables, adding sliced
ginger to tea, and sprinkling ground ginger in baked good batters.
NOTE: Ginger acts as a blood thinner, which could interact with blood
thinning medication. Be sure to check with your physician before adding these
foods to your diet.
·
Vitamin C
Start putting
vitamin C-rich bell peppers, oranges, mangos, strawberries, pineapple, and
kidney beans on your grocery list. According to one study, greater intake of
vitamin C was associated with a 30 percent reduced risk of developing
rheumatoid arthritis.
Choose dietary
sources of vitamin C rather than supplements, as high doses have been known to
exacerbate symptoms of arthritis. According to the USDA, the Recommended
Dietary Allowance (RDA) for vitamin C is 90 mg/day for men and 75 mg/day for
women.
·
Anthocyanins
Anthocyanidins are
potent antioxidants responsible for the reddish pigment in foods like cherries,
blackberries, raspberries, strawberries, grapes, and eggplant. A Harvard School of Public Health study that examined C-reactive protein (CRP) levels as a marker of
inflammation in cardiovascular health found that higher strawberry intake was
associated with lower CRP levels.
Although the study
focused on cardiovascular health, there are implications for arthritis
patients, as the anthocyanidins found in strawberries and other foods may help
reduce inflammation.
·
Beta-Cryptoxanthin
Beta-cryptoxanthin
is a powerful antioxidant of the carotenoid family. Like its sister,
beta-carotene, a nutrient found in carrots, beta-cryptoxanthin is converted to
vitamin A in the body and may help prevent arthritis.
Researchers from the United Kingdom found that those who consumed more foods
containing beta-cryptoxanthin were better protected against arthritis. Foods
with the highest amount of beta-cryptoxanthin include sweet peppers, squash,
pumpkin, papayas, tangerines, collard greens, and apricots.
10 of 11
·
Change Your Diet, Ease Your Pain
Arthritis,
a form of rheumatic disease, is characterized by inflammation and loss of
function in some parts of the body. Osteoarthritis damages cartilage, joints,
and bones. It’s the most common type of arthritis, affecting more than 27
million Americans according to the CDC.
Rheumatoid
arthritis is another form of arthritis that attacks the synovial lining of
joints, causing pain, stiffness, swelling, and loss of function. A growing body
of research suggests that dietary changes may help alleviate the chronic
pain associated with this condition.
Click
through the slideshow to see which eight foods to add to your daily diet.
·
Omega-3 Fats
A
substantial amount of research suggests that omega-3 fatty acids may prevent inflammation in the
body and reduce symptoms associated with arthritis. Researchers from the Center for Genetics, Nutrition and
Health have discovered that the COX-2 enzymes that cause joint
inflammation are more active when you eat a high ratio of omega-6 to omega-3
fatty acids.
Omega-6
fats are prevalent in the American diet, found in meat, corn, snack foods, and
sunflower oil. Try reducing your intake of these fats while increasing your
consumption of healthy omega-3 fats, which are found in salmon, sardines,
mackerel, trout, flaxseeds and walnuts.
·
Broccoli
Apparently,
Mom knew what she was talking about when she told you to eat your broccoli.
According to a Mayo Clinic 11-year study, broccoli,
cauliflower, and other cruciferous vegetables were shown to protect against the
development of arthritis.
Although
this study examined the chance of arthritis development rather than pain
management, it wouldn’t hurt to add cabbage, cauliflower, Brussels sprouts,
kale, and bok choy to your regular diet.
·
Vitamin D
A
large study of 29,000 women without a history of arthritis found that those
who consumed more dietary vitamin D had a lower risk of developing rheumatoid
arthritis. The findings from aFramingham Heart Study showed a decreased risk of
osteoarthritis progression in the knees of participants who consumed greater
amounts of vitamin D.
Besides
oily fish, few foods naturally contain vitamin D. Certain foods, such as dairy
products and bread, may be fortified with vitamin D. Dairy, however, may
exacerbate arthritis inflammation and pain. Consider a 20-minute stroll to take
in some vitamin D-stimulating sunlight—the best source.
·
Olive Oil
Diets
that are rich in olive oil, such as theMediterranean diet, have been shown to reduce pain and
stiffness in patients with rheumatoid arthritis. Olive oil’s anti-inflammatory
properties are attributed to oleic acid, which contains polyphenols and omega-3
fatty acids, both of which are antioxidants.
To
incorporate more olive oil in your diet, switch out store-bought salad
dressings for a homemade version. Mix three parts olive oil to one part vinegar
or lemon juice. Add herbs and spices of your choice.
·
Ginger
Ginger
has been used for thousands of years to treat colds, nausea,
migraines, and hypertension. Although clinical studies report mixed resultsregarding ginger’s
role in arthritis, the Journal of
Medicinal Food gives evidence to
support the anti-inflammatory and antioxidant role of ginger.
To
add more ginger to your diet, try grating fresh ginger over sautéed vegetables,
adding sliced ginger to tea, and sprinkling ground ginger in baked good
batters.
NOTE: Ginger acts as a blood thinner, which could interact with blood
thinning medication. Be sure to check with your physician before adding these
foods to your diet.
·
Vitamin C
Start
putting vitamin C-rich bell peppers, oranges, mangos, strawberries, pineapple,
and kidney beans on your grocery list. According to one study, greater intake of
vitamin C was associated with a 30 percent reduced risk of developing
rheumatoid arthritis.
Choose
dietary sources of vitamin C rather than supplements, as high doses have been
known to exacerbate symptoms of arthritis. According to the USDA, the Recommended
Dietary Allowance (RDA) for vitamin C is 90 mg/day for men and 75 mg/day for
women.
·
Anthocyanins
Anthocyanidins
are potent antioxidants responsible for the reddish pigment in foods like
cherries, blackberries, raspberries, strawberries, grapes, and eggplant. A Harvard School of Public Health study that examined C-reactive protein (CRP) levels as a marker of
inflammation in cardiovascular health found that higher strawberry intake was
associated with lower CRP levels.
Although
the study focused on cardiovascular health, there are implications for arthritis
patients, as the anthocyanidins found in strawberries and other foods may help
reduce inflammation.
·
Beta-Cryptoxanthin
Beta-cryptoxanthin
is a powerful antioxidant of the carotenoid family. Like its sister,
beta-carotene, a nutrient found in carrots, beta-cryptoxanthin is converted to
vitamin A in the body and may help prevent arthritis.
Researchers from the United Kingdom found that those who consumed more foods
containing beta-cryptoxanthin were better protected against arthritis. Foods
with the highest amount of beta-cryptoxanthin include sweet peppers, squash,
pumpkin, papayas, tangerines, collard greens, and apricots.
·
Your Overall Anti-Arthritis Diet
Overall,
you should aim for a diet that’s high in fruits, vegetables, fish, nuts,
legumes, and olive oil. Limit or avoid red meat, dairy, saturated fats, and
sugar to help prevent arthritis and manage arthritis-related inflammation and
pain.
Ladyfinger (okra) – good for diabetes
and arthritis
Posted by: serene13 on: August 17, 2011
·
In: About Aging | About Health
Some 秘方my mother and also father in
law are taking now. Read it from Sin Chew long time
ago.
At night, before sleep, get a
ladyfinger ( get two if small one).
Wash and cut into pieces. Put in a
mug. Then pour in hot water. Cover the mug and leave it till the next morning.
Drink the water in the mug only the
next morning. (No need to eat the ladyfinger … something I am dreadful of…
though have to ‘telan’ (swallow) when eating with my children to show mummy is
not picky)
Do this everyday. My mum who has
arthritis feels much much better after taking it for 2 weeks, no more painful
and cramping leg at night. And we find her can walk around better.
My father in law who has just started
it, shared that his diabetes level drop, shows lot improvement. (He takes his
diabetes reading daily).
Well, I think it’s something natural,
though I don’t have scientific proof, but I think can give it a try.
Updates:
Thanks to , who share the article from
Sin Chew Jit Pao newspaper , and highlighted that instead of using hot water,
put in room temperature boiled water.
Okra
may affect male fertility
Okra
is a highly nutritious vegetable that is non toxic and safe for consumption
even for young children and pregnant women.
However,
In a study entitled “Evaluation of The Deleterious Effects of Aqueous Fruit
Extract of Abelmoschus Esculentus (Okro Fruit) on Some Male Reproductive
Parameters in Sprague Dawley Rats” published in “Journal of Phytology 2009”
suggests that the methanol fruit extract of okra significantly reduced the mean
weight of testes; this is supported by the histological studies which showed
testicular atrophy. There was significant reduction in the weight of the
prostate gland. Although not conclusive but it may affect male fertility
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