For starters, a diet rich in whole foods, including fruits, vegetables, fish, nuts and beans, but low processed foods and saturated fat, is not only great for overall health, but can also help manage disease activity.
Fruits and veggies. Fruits and veggies contain helpful antioxidants that reduce inflammation in the body. They are also high in fiber, which can benefit digestive health and aid in maintaining a healthy body weight. Nuts. Nuts are a great source of calcium, magnesium, zinc and vitamin E.
Bananas and Plantains are high in magnesium and potassium that can increase bone density. Magnesium may also alleviate arthritis symptoms. Blueberries are full of antioxidants that protect your body against both inflammation and free radicals–molecules that can damage cells and organs.
Functional foods such as eggs contain a variety of essential nutrients and vital components including egg proteins, phospholipids, lutein and zeaxanthin that curb inflammation. The vitamin D present in the eggs modulates the inflammatory response in rheumatoid arthritis.
Avocados are also rich in the carotenoid lutein. Unlike most fruits, avocados are a good source of vitamin E, a micronutrient with anti-inflammatory effects. Diets high in these compounds are linked to decreased risk of the joint damage seen in early osteoarthritis.
Milk, yogurt, and cheese are rich in calcium and vitamin D. These nutrients increase bone strength, which may improve painful symptoms. Dairy also contains proteins that can help to build muscle.
Medications that can help relieve osteoarthritis symptoms, primarily pain, include: Acetaminophen. Acetaminophen (Tylenol, others) has been shown to help some people with osteoarthritis who have mild to moderate pain. Taking more than the recommended dose of acetaminophen can cause liver damage.
The most common triggers of an OA flare are overdoing an activity or trauma to the joint. Other triggers can include bone spurs, stress, repetitive motions, cold weather, a change in barometric pressure, an infection or weight gain.
Osteoarthritic joints have low levels of aggrecan, proteoglycan, type-II collagen, and runt-related transcription factor 1(RUNX1).
Ginger can also benefit osteoarthritis patients, as it may help reduce cartilage deterioration and improve joint function. Studies have shown that ginger extract can help protect cartilage cells and inhibit the breakdown of collagen, which is essential for maintaining healthy joints.
Injuries cause OA flare-ups if they damage the cartilage, bone, or both. Injuries from accidents or sporting activities may change the mechanics of the joint, thus triggering further deterioration characterized by constant flare-ups. OA is a degenerative condition that gets worse with age.
Tips: Drinking milk, which is a good source of calcium, vitamin D and protein, may help prevent gout and fight the progression of osteoarthritis (OA). Make sure you opt for low-fat milk to avoid consuming extra calories and saturated fat.
However, the foods you eat can influence inflammation in the body, which plays a role in pain. Avoid inflammatory foods including sugar, deep-fried foods, saturated fats, full-fat dairy, trans fats, refined carbohydrates, alcohol, and preservatives like MSG. Anti-inflammatory foods can relieve pain from osteoarthritis.
Osteoarthritis. Early research shows that taking cucumber extract improves pain, stiffness, and function better than taking a combination of glucosamine hydrochloride and chondroitin sulfate.
Lemon water may help reduce some symptoms of arthritis when consumed alongside your normal medicine routine. Promoting collagen synthesis and tendon repair. Aids in maintaining the immune system.
Carrots Pack Anti-Arthritis Vitamin A and Beta-Carotene
These and other orange-hued vegetables are rich in vitamin A and beta-carotene, both of which are believed to fight inflammation.
Meat & Seafood: Opt for Lean Meats and Fatty Fish
Fatty fish is the most potent and easily absorbed source of anti-inflammatory omega-3s. It's a great substitute for red meat, which has been linked to increased inflammation. Chicken and turkey are also great choices.
Coffee's antioxidant and anti-inflammatory properties may benefit some forms of arthritis. On the other hand, some research shows that coffee can increase the risk of developing some forms of arthritis. As with most things, moderation is key.
If you ask dietitians and nutritionists about the perfect brekkie choice, they agree it's simple: oatmeal, chia seeds, walnuts, and berries. "These foods powerfully counteract inflammation and have been shown to help slow the progress of arthritis specifically," says Poon.