According to the National Institutes of Health, arthritis affects about one in every five people in the United States and proper nutrition can improve symptoms. Rheumatoid arthritis is a chronic inflammatory condition that affects the joint lining of the hands and feet, causing swelling. RA is an autoimmune disorder occurring as the immune system mistakenly attacks bodily tissues. Osteoarthritis is the more common form of arthritis occurring as the joint cartilage wears down over time. OA affects the hands, hips, knees, neck and low back, and causes pain, tenderness, stiffness and loss of flexibility. Being overweight can worsen symptoms due to the greater stress on the joints.
A Disease of Inflammation
As arthritis is a disease of inflammation, the most effective nutritional treatment is one that reduces inflammation. An anti-inflammatory diet involves consuming foods such as omega-3 fatty acids and antioxidants, and avoiding foods that make inflammation worse, such as saturated fat, trans fat and simple, refined carbohydrates.
Foods to Consume
Salmon, herring, mackerel, sardines, anchovies, rainbow trout, oysters, omega-3-fortified eggs, flaxseed and walnuts are good sources of omega-3 fatty acid. Extra-virgin olive oil contains monounsaturated fat, which protects the body against inflammation. It is important to make vitamin C-rich foods a part of your diet--include, guava, oranges, grapefruit, strawberries, pineapple, kohlrabi, papayas, lemons, broccoli, kale, Brussels sprouts, kidney beans, kiwi, cantaloupe, cauliflower, red cabbage, mangoes and mustard greens. Consuming plenty of green vegetables, carrots, spirulina, barley and wheat grass products, avocados, pecans, and whole grains, such as brown rice, millet, oats, wheat and barley is beneficial.
More Anti-Inflammatory Foods to Consume
Anthocyanidins and proanthocyanidins are antioxidants known to reduce inflammation by inhibiting the production of certain inflammatory chemicals. These antioxidants contribute to the health of connective tissue and protect the joints against arthritis. Some of the best foods containing anthocyanidins and proanthocyanidins include blackberries, black currants, blueberries, eggplant, elderberries, raspberries, cherries, boysenberries, red or black grapes, strawberries, and plums.
Foods to Avoid
Avoid saturated fats, hydrogenated and partially hydrogenated oils, rich fatty foods, fried foods and refined sugar products as these foods create an acidic environment within the body promoting inflammation and worsening arthritis symptoms. Fatty meats, margarine, shortening, caffeine, alcohol, sodas and dairy products should be dramatically cut down or eliminated from the diet. Some arthritis patients are sensitive to nightshade plants, which include potatoes, peppers, eggplant, tomatoes and tobacco. These should be eliminated from the diet on a trial basis.
