Arthritis, whether osteoarthritis or rheumatoid arthritis, is characterized by swelling, inflammation and pain in the joints. Certain foods can worsen inflammation and pain from arthritis. Following an anti-inflammatory diet may be enough to help you control symptoms associated with arthritis.
Inflammation and Arthritis
If you have osteoarthritis, a chronic condition, inflammation is triggered as a result of the degeneration of your joints through the breakdown of cartilage. Any time you have an injury, the body becomes inflamed around the site as the first line of response. Rheumatoid arthritis is an autoimmune disease in which the body attacks the joints. Again, inflammation occurs as a line of defense.
The Anti-inflammatory Diet
The anti-inflammatory diet is a way of selecting and preparing foods to reduce swelling throughout your body. Other effects of the anti-inflammatory diet can include weight loss and reduced risk of cardiovascular disease.
Carbohydrates
Carbohydrates make up most of the anti-inflammatory diet. Choosing the right sources of carbs can have an effect on your body's inflammation response. Avoid processed and refined sources of carbs like white bread and wheat flour. Instead, choose whole grains like bulgur or brown rice. Beans and vegetables are also good sources of carbohydrates that can help control inflammation. Fiber is another piece of the carbohydrate equation. Getting at least 28 g of fiber per day from fruits, whole grains and berries is a good way to reduce inflammation.
Proteins
To reduce inflammation, limit your consumption of animal-based proteins and increase your consumption of plant-based proteins. Vegetable proteins like soy or beans are healthy foods that control inflammation. For meat and dairy, choose fish, chicken and limit dairy products.
Fats
Not all fats are created equal. Unhealthy fats can exacerbate your arthritic inflammation symptoms, while healthier fats can help reduce them. Your diet should reduce the amount of saturated fats you eat and emphasize omega-3 fatty acids and unsaturated fats. Saturated fats come from animal sources like meat and dairy, while olive oil, nuts and seeds provide unsaturated fats. According to the Arthritis Foundation, omega-3 fatty acids can help reduce inflammation. Foods like fatty fish and soy contain the helpful omega-3 fatty acids.
Other Nutrients
Other nutrients, like vitamins and minerals, can also help reduce inflammation. Anti-oxidant vitamins C and E contain inflammation-fighting substances. Eating a well-balanced diet is the best way to receive all the necessary vitamins and minerals your body needs. You may also consider controlling your weight, since being overweight or obese can contribute to the development and worsening of arthritis.
