Joint inflammation is an improper immune response whereby your immune system releases white blood cells and other chemicals into your joints to fight an infection that does not exist. These chemicals cause swelling of the tissues surrounding the joint and also wear away the cartilage. The enzymes that initiate this swelling are called cyclooxygenase-1 and 2, or COX-1 and COX-2. These enzymes can become more active depending on what you eat.
Meat, Eggs and Shellfish
Research has shown that certain omega-6 fatty acids, such as arachidonic acid, can cause increased COX-2 activity, which can lead to joint inflammation. These fatty acids are present in meats, egg yolks and shellfish. By cutting down on the amount of these foods in your diet, you can reduce the number and severity of inflammatory flare-ups.
Oils and Junk Food
Omega-6 fatty acids are also present in oils such as corn, sunflower and soybean oils, which are most commonly found in snack foods such as chips and other munchies. These oils are also used for frying and in the production of margarine. Use regular butter and avoid fried and greasy foods to reduce your intake of omega-6 fatty acids. Not eating snack foods can also help.
Obesity
Arthritis also has been linked to obesity. While certain foods are the main culprits for diet-induced inflammation, too much food can cause it as well. Fat cells can produce proteins known as cytokines, which are responsible for cell signaling inside the body. With a large number of fat cells, the number of cytokines can become too great and trigger an unwanted inflammatory response.
Reducing Inflammation Through Diet
While omega-6 fatty acids can induce an inflammatory response, omega-3 fatty acids can inhibit it. Foods such as salmon, sardines, flaxseed and walnuts are rich in omega-3 fatty acids and can prevent the COX-2 enzyme from becoming too active. Foods high in antioxidants -- including fruits, most nuts and vegetables -- also can help suppress the COX enzymes.
