Wrist joint inflammation is a symptom in rheumatoid arthritis. Increased blood concentrations of C-reactive protein, interleukin-6 and tumor necrosis factor alpha are markers of inflammation, according to research by scientists at the Foundation for Integrated Medicine in New York City and published in "Nutrition in Clinical Practice" in December 2010. The scientists report anti-inflammatory effects of high ratios of monounsaturated to saturated fats and omega-3 to omega-6 polyunsaturated fatty acids in a plant-based Mediterranean diet.
Olive Oil
Olive oil is concentrated with monounsaturated fatty acids and can help you reduce the inflammation in your wrist joints. Research scientists at Deakin University in Burwood, Victoria, Australia, and published in "Current Pharmaceutical Design" in 2011, report that virgin olive oil contains oleocanthal, an antioxidant that possesses similar anti-inflammatory properties to ibuprofen, a nonsteroidal anti-inflammatory drug commonly prescribed to treat inflammation. The scientists also report that olive oil contains numerous phenolic compounds with potent anti-inflammatory effects.
Fish Oil
Cold-water fatty fish, such as salmon, herring, tuna, sardines and mackerel, contain high concentrations of long-chain omega fatty acids called eicosapentaneoic acid and docosahexaneoic acid, which can reduce inflammation. Research by scientists at the Center for Genetics, Nutrition and Health in Washington, D.C., and published in the "Journal of the American College of Nutrition" in December 2002, found that many placebo-controlled trials of fish oil in chronic inflammatory diseases, such as rheumatoid arthritis, demonstrate decreased disease activity and lowered use of anti-inflammatory drugs. The scientists also report that eicosapentaenoic acid and docosahexaenoic acid from fish oil are more biologically potent than alpha-linolenic acid, a short-chain omega-3 fatty acid found in walnuts and flaxseeds.
Green Tea
Green tea is popular worldwide, particularly in Asia. Green tea contains antioxidants called catechins that can reduce your inflammation. Research by scientists at the University of Kentucky in Lexington, which was published in the "Journal of Nutrition" in July 2001, shows that green tea antioxiants called polyphenols decrease tumor necrosis factor, an inflammation marker, and that green tea may be effective in treating chronic inflammation.
Fruits
Fruits, particularly cherries and berries such as strawberries, blackberries and raspberries, contain high concentrations of anthocyanins, a group of antioxidants called flavonoids, which have anti-inflammatory effects. Research at Michigan State University in East Lansing and published in "Phytomedicine" in September 2001 found that the antioxidant activity of anthocyanins from sweet cherries and raspberries demonstrates anti-inflammatory activities comparable to ibuprofen and naproxen, two popular type of nonsteroidal anti-inflammatory drugs. Fresh blackberries and strawberries also contain anthocyanins but in less concentrations than cherries or raspberries.
References
- National Institute of Arthritis and Musculoskeletal and Skin Diseases; Rheumatoid Arthritis; 2009
- "Nutrition in Clinical Practice"; Diet and Inflammation; Leo Galland; December 2010
- "Current Pharmaceutical Design"; Molecular Mechanisms of Inflammation. Anti-Inflammatory Benefits of Virgin Olive Oil and the Phenolic Compound Oleocanthal; Lisa Lucas, et al.; 2011
- University of Maryland Medical Center; Omega-3 Fatty Acids; June 2009
- "Journal of the American College of Nutrition"; Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases; Artemis Simopoulos; December 2002
- "Journal of Nutrition"; Green Tea Polyphenol Extract Attenuates Inflammation in Interleukin-2-Deficient Mice, a Model of Autoimmunity; G.W. Varilek, et al.; July 2001
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