Millions of Americans have arthritis, a chronic condition characterized by joint inflammation. The most common forms, according to the Centers for Disease Control and Prevention, include osteoarthritis, which is caused by "wear and tear" of the joints; gout, which develops when excessive uric acid crystallizes and gathers in a single joint; and the autoimmune disease, rheumatoid arthritis. In addition to medical treatments, physical therapy and appropriate physical activity, altering your diet may help manage your symptoms.
Function
Although dietary changes are not known to cure arthritis, they may help reduce the severity or frequency of your symptoms. If you have gout, for example, limiting foods that cause uric acid production, such as meat and seafood, may help lower your risk for flareups. Regardless of the type arthritis you have, excessive body weight can add strain to your joints, leading to increased inflammation, pain and mobility problems. For this reason, Mayo Clinic recommends a diet that helps you manage your weight, particularly if you are obese. Eating foods that may reduce inflammation and avoiding pro-inflammatory foods may also help. Your diet should also provide sufficient calories and nutrients, support healthy energy levels and, ideally, provide enjoyment.
Guidelines
Although people's specific dietary needs vary, the University of Washington Orthopaedics & Sports Medicine recommends eating a variety of foods while limiting saturated fat, cholesterol, sodium and sugar. If you drink alcohol, do so in moderation. To keep your saturated fat and cholesterol intake modest, instead of red meat choose lean protein sources, such as fish, lean meats and low-fat dairy products, and consumer plant oils, such as olive oil, in place of butter. Avoiding processed snack foods, sugary sweets and canned soups and vegetables and frozen entrees can help keep your sugar and salt intake in check. Emphasize antioxidant-rich foods, such as colorful fruits and vegetables, for strong immune system function, and whole grains and legumes, which provide ample fiber. Fiber-rich foods promote appetite control, digestive function and blood sugar balance, which may promote positive energy levels.
Optimum Foods
Certain foods may provide exceptional arthritis-managing benefits. Cold-water fish, such as salmon, mackerel, herring and halibut, for example, are prime sources of omega-3 fatty acids -- healthy fats that may help reduce inflammation, joint stiffness and pain. Plant sources of omega-3 fats include ground flaxseed, walnuts and canola oil. Fruits and vegetables particularly rich in antioxidants include berries, citrus fruits, leafy greens, bell peppers broccoli and winter squash. If you have gout, consuming low-fat dairy products and choosing plant-derived protein sources, such as lentils, beans and tofu, over meat and seafood most often may help lower your uric acid levels and prevent flareups. Switching from a Western-style diet to a plant-based diet, according to the University of Maryland Medical Center, may also reduce rheumatoid arthritis symptoms.
Food Preparation
Arthritis pain can make it difficult to prepare food, particularly if your symptoms affect your arms, wrists or hands. University of Washington Orthopaedics & Sports Medicine suggests taking breaks between preparing different foods to rest your joints. Using appliances and tools that dice and peel foods, such as a food processor, vegetable peeler with easy-grip handles, and an electric can opener, may also help. When your symptoms have peaked, depend upon prepared foods, such as pre-cut fruits and vegetables and store-made, low-sodium soups, instead of making labor-intensive recipes. If arthritis affects your back, legs, hips or knees, keeping a tall stool with wheels in your kitchen can help prevent pain involved with walking and standing. Depend upon your loved ones and healthcare professionals for additional support.
References
- Centers for Disease Control and Prevention: Arthritis Data and Statistics
- Mayo Clinic: Arthritis: Lifestyle and Home Remedies
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Mayo Clinic: Gout Diet
- University of Maryland Medical Center: Rheumatoid Arthritis
- University of Washington Orthopaedics & Sports Medicine: Diet and Arthritis
