The term arthritis designates a group of chronic conditions that cause inflammation and pain in and around your joints. There are over 100 types of arthritis, according to the New York Times Health Guide. Rheumatoid arthritis, osteoarthritis and gout are some of the most common. In addition to medications, braces and physical therapy, a healthy diet may help prevent or reduce your symptoms. For best results, seek specified guidance from a qualified health care professional.
Mediterranean Diet
A Mediterranean Diet is based upon the dietary habits of populations who live in the countries bordering the Mediterranean Sea. The diet emphasizes fruits and vegetables, grains, healthy fats and regular intake of fish and contains few processed foods or saturated fat sources. According to a study published in the Annals of the Rheumatic Diseases in June, 2002, a Mediterranean Diet may help reduce arthritis symptoms. In the study, participants with well-controlled rheumatoid arthritis followed a Mediterranean Diet or a control diet for 12 weeks. After collecting data based on health examinations for twelve weeks, the researchers found that the participants who consumed a Mediterranean-style diet showed more vitality, improved physical capabilities and greater reductions in inflammation compared to the non-Mediterranean-dieters. To adopt a Mediterranean lifestyle, incorporate olive oil and fatty fish, such as salmon and tuna, into your diet in place of butter and red meat. Cutting back on processed foods and increasing the amount of fruits and vegetables you consume daily can also provide benefits.
Anti-Inflammatory Diet
An anti-inflammatory diet emphasizes foods associated with reduced inflammation and limits foods known to exacerbate inflammation. According to University of Wisconsin Integrative Medicine, an anti-inflammatory diet can help you manage inflammation without the negative side effects anti-inflammatory drugs may cause. Though the diet shouldn't replace doctor-prescribed treatment, you may find a lesser need for pain-relieving medications and less frequent symptom flare-ups. Anti-inflammatory diets promote healthy fats in place of trans fats---fats found in margarine, shortening and commercially prepared snack foods that trigger inflammation. Anti-inflammatory fats include olive oil, fish oil, flax oil, walnuts and avocados. Fruits and vegetables are also emphasized by the diet. University of Wisconsin Integrative Medicine recommends aiming for 10 servings each day. Your diet should also contain rich amounts of fiber, which decreases inflammation and promotes digestive function and fullness between meals. Fiber-rich foods include whole grains, legumes, fruits, such as berries, bananas and prunes, and vegetables, such as baked potatoes, winter squash and pumpkin.
Food Pyramid Plan
Food pyramid diet plans provide a visual guide, shaped like a pyramid, that guides you toward eating appropriate amounts of food from all vital food groups daily. Carol Eustice, author of "The Everything Health Guide to Arthritis," recommends the USDA food pyramid, which is based on the Dietary Guidelines for Americans, as a helpful tool for arthritis sufferers. It can help you keep your calories and nutrient intake in check, she explains, which is important for your wellness and for weight control---an essential aspect of preventing or reducing joint pain and inflammation. Though a variety of pyramid plans exist, they generally promote ample fruit and vegetable intake, complex carbohydrates, such as rice and grains, lean protein sources, such as lean poultry, legumes and low-fat dairy products, and modest intake of fats and sweets. Food pyramids typically provide specified portion amounts, based upon your age, gender, and/or caloric intake. If you're unsure how many calories or portion amounts you require, talk to your doctor or dietitian.
References
- "Annals of the Rheumatic Diseases"; An Experimental Study of a Mediterranean Diet Intervention for Patients with Rheumatoid Arthritis; L Sköldstam et al.; June 2002
- University of Wisconsin Integrative Medicine: The Anti-Inflammatory Diet
- "The Everything Health Guide to Arthritis"; Carol Eustice; 2007
- New York Times Health Guide: Arthritis
