Rheumatoid arthritis (RA), an autoimmune disease that affects nearly two million Americans, results in progressive deterioration of cartilage surrounding joints of the body. The onset of symptoms begins with inflammation and pain, which may limit your quality of life by reducing your ability to comfortably perform routine tasks. An anti-inflammatory diet prescribes foods that may reduce the symptoms of RA by reducing inflammation.
Inflammation
Three of the most common, serious health problems -- obesity, heart disease, and cancer -- share the same risk factor that causes arthritis -- inflammation. While scientific evidence supporting the validity of the diet is still being gathered, inflammation clearly causes undesirable health conditions. By making simple changes to your diet, not only can you improve your rheumatoid symptoms but you may also promote heart health and decrease your chances of developing cancer.
Omega-6 and Omega-3
Although omega-6 and omega-3 fatty acids are considered essential fatty acids, fats the body cannot produce so they must be obtained from foods, some researchers believe eating proportionately more omega-6 than omega-3 contributes to overactivation of enzymes that promote inflammation. In a study published by Rheumatoid International, individuals who lowered omega-6 acids in combination with increasing omega-3 acids through fish oil supplementation showed a significant reduction in symptoms.
Fats
Overconsumption of fats, especially saturated and trans fats, have a number of ill effects including heart disease and obesity. Cytokines -- proteins produced by fat cells -- also promote inflammation. So keeping your weight in a healthy range will promote positive joint health. Avoid foods high in saturated fats like red meats and trans fats such as snacks or fried foods.
Anti-Inflammatory Foods
Foods that contain the least amount of inflammatory ingredients include lean meats, whole-grain foods such as bread and pasta, and fruits and vegetables. Spices such as curry and ginger are thought to have anti-inflammatory properties. Researcher Carol Byrd-Bredbenner suggests eating at least two portions of cold-water fish per week for adequate omega-3 intake.
Medication vs. Diet
Commonly prescribed medications designed to minimize rheumatoid symptoms include corticosteroids and nonsteroidal anti-inflammatory drugs (NSAIDS) which could take hours to a few days to help you feel improvements. Similar improvements may occur with diet changes but could take as long as two months. However, additional health benefits come from eating the right foods. Those who follow the Mediteranean Diet demonstrate some of the lowest recorded rates of chronic disease, according to Bredbenner.
References
- "Arthritis"; Virginia B. Kraus, Diane Wiggin; 2003
- "Rheumatology International"; Anti-inflammatory Effects of a Low Archidonic Acid Diet and Fish Oil in Patients with Rheumatoid Arthritis; Olaf Adam, et. al; Sept. 2002
- "Arthritis Today"; Eat to Beat Joint Inflammation; Arthritis Foundation; Dec 2010
- "Wardlaw's Perspectives in Nutrition"; Carol Byrd-Bredbenner, Gaile Moe, Donna Beshgetoor, Jacqueline Berning; 2009
