June 7, 2023
Health & WellnessHealth and Wellness

Eating to Ease Arthritis Pain

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Arthritis is a disorder that results in inflammation and discomfort in the joints, and it has the potential to influence the lives of those who suffer from it significantly. The following is a list of how arthritis may impact people’s lives:

Arthritis is a condition that can cause pain and stiffness in the joints, which can make it challenging to move around and do tasks that are required daily.

As arthritis worsens, it can cause joint damage and impair mobility, making it difficult to do even the most fundamental jobs, such as opening jars or climbing stairs.

Fatigue is a common symptom of arthritis, making it difficult for sufferers to carry out their regular responsibilities and maintain an active lifestyle.

Arthritis can cause a person to experience emotional discomforts such as anxiety, despair, and frustration, which can severely influence a person’s mental health and general well-being.

Arthritis may negatively affect a person’s quality of life by making it difficult for them to participate in the activities they like or spend time with the people who are important to them.

Costs associated with healthcare might rise as a result of arthritis, including those related to trips to the doctor, prescription drugs, and surgical procedures.

Could diet and exercise provide more reliable solutions? Here’s a roundup of recent research into those foods that help support healthy joints: 

Pineapple: Bromelain is an enzyme that can help ease joint pain and relieve muscle soreness. Scientists at the Dole Nutrition Institute found that fresh or frozen pineapple has as much, if not more, bromelain activity than supplements. Pineapples also provide an excellent source of vitamin C, which helps promote collagen formation and improve iron absorption, and manganese, which supports metabolism and bone density. 

Cherries: A top source of anthocyanins that reduce inflammation and may protect against gout (an inflammatory form of arthritis). One study found that cherry consumption lowered blood levels of uric acid, which can accumulate in joints, causing pain. 

Broccoli: Cruciferous veggies such as broccoli contain sulforaphane, which triggers the body’s antioxidant defenses. New research suggests this process may help block the effects of Cox-2 enzymes on inflammation. Broccoli sprouts are one of the most potent sources of these compounds, which you’ll also find in cabbage, cauliflower, and Brussels sprouts. 

Red bell peppers: Just one contains more than 470 percent of your daily vitamin C needs (yellow peppers contain 450 percent, and green peppers contain 190 percent). According to a Boston University study, people getting under 150 milligrams daily of vitamin C had faster cartilage breakdown. Other top sources of vitamin C are citrus fruit, pineapple, kiwi, cantaloupe, papaya, strawberries, tomatoes, kale, collard greens, and sweet potatoes. 

Omega-3 fatty acids: May help rheumatoid arthritis by reducing inflammation. Flounder, halibut, and sardines also contain this healthy fat, as do flaxseed oil, pecans, walnuts, tofu, and leafy green vegetables. 

Button mushrooms: an unexpected source of vitamin D, adequate levels of which decrease vulnerability to arthritis pain. Sunshine enables your body to produce vitamin D; other sources include oysters, sardines and fortified nonfat dairy. 

Kale: one of the healthier sources of calcium, which helps hold the line against osteoarthritis by slowing bone loss. Be adventurous – try collard greens, arugula, soy, beans, and some of the better-known calcium sources. 

Tea: Green and black tea contain flavonoids, antioxidant compounds that may block the production of prostaglandins, which cause inflammation and pain. 

While the foods cited above have compounds with targeted joint health benefits, Harvard researchers found a more general link between high fruit and vegetable consumption and a lower risk of rheumatoid arthritis. 

What to limit? Red meat. British researchers found that too much red meat increased the risk of rheumatoid arthritis. Those who ate the most red meat were twice as likely to develop the condition than those who limited their intake to less than 1 ounce daily. 

Eating less meat or no meat and more fruit and vegetables also helps maintain a healthy weight – an essential facet of managing joint pain. If you’re among the majority of Americans who are either obese or overweight, slimming down can significantly slow the progression of joint degeneration and ease pain. 

Weight management: Maintaining a healthy weight can help reduce the load on the joints and reduce arthritis pain. You can reduce knee stress by 40 to 80 pounds with a mere 10-pound weight loss. A healthy diet rich in whole foods and low in processed foods can help with weight management.

There are several herbs that are commonly used to help manage arthritis symptoms. Here are a few:

Tumeric: Curcumin, which is found in turmeric, is an anti-inflammatory compound that can help relieve arthritis pain and stiffness. Turmeric is a spice that includes this compound. It has several applications, whether as a seasoning for food preparation or as a nutritional supplement.

Ginger: Because ginger has anti-inflammatory characteristics, it can assist those who have arthritis have less pain and stiffness. You may take it as a dietary supplement or utilize it in the kitchen.

Boswellia: Boswellia, also known as Indian frankincense, is a plant believed to have anti-inflammatory effects and is frequently used to assist in the management of the pain associated with arthritis. It is possible to take it in supplement form.

Devil’s Claw: The plant known as devil’s claw, often known simply as devil’s claw, has been used to treat arthritic pain and inflammation for generations. It can be used topically or consumed internally as a dietary supplement.

Salicin is a naturally occurring analgesic with pain-relieving properties comparable to aspirin found in willow bark. It is available in supplement form and has been shown to help lessen the pain and inflammation caused by arthritis.

Before beginning to use any herbs or supplements, discussing your decision with your primary care physician is essential. Herbs and supplements might interact with other prescriptions and may not be suitable for everyone. In addition, even while certain herbs can be beneficial in managing arthritic symptoms, people shouldn’t rely on them instead of conventional medical treatment.


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