The term arthritis is used to describe more than 100 conditions that affect joints, the tissues which surround joints, and other connective tissue.
Food can’t cure arthritis, but it can make the disease less painful. People who suffer from arthritis are familiar with the pains, cracks and pops define the condition. But small changes in your diet can yield big rewards in managing the disease. Food isn't a panacea, but some can make your joints healthier. You may not be able to toss your Tylenol, but a diet rich in these foods can make you healthier and maybe lighter. After all, every pound you carry around your belly puts 10 pounds of pressure on your joints.
Here are some nice and healthy food ideas to make Your Arthritis disease less painful:
Number one Good food to fight Arthritis: Extra-virgin olive oil
Why it helps: Olive oil contains oleocanthal, which blocks enzymes involved in inflammation.
About 3 tablespoons of extra-virgin olive oil acts like one-tenth of a dose of ibuprofen, according to a study at the Monnell Chemical Senses Center Philadelphia
How much to eat: One tablespoon a day on salads, bread or vegetables.
Number two Good food to fight Arthritis: Foods with omega-3 fatty acids.
Examples are- Fatty fish (salmon, herring sardines) or any other food with omega-3 fatty acids, such as walnuts, soy beans, flax seeds, canola oil and pumpkin seeds
Why it helps: Omega-3s decrease the production of chemicals that spread inflammation, plus they inhibit enzymes that trigger it –a dual benefit.
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Fatty fish also contain vitamin D, which helps prevent swelling and soreness.
When the Women’s Health Study followed 30,000 women for 11 years, researchers found that those who got less than 200 international units (IU) – about 3 ounces of sardines – of vitamin D a day from their diet were 33% more likely to develop rheumatoid arthritis than women who got more.
How much to eat: Get at least one gram of omega-3s a day. Four ounces of salmon, for example, has 1.5 grams of omega-3.
Number three Good food to fight Arthritis: Eat walnuts
Add (2.27 grams per quarter cup) to a salad or flaxseed (two tablespoons has 3.51 grams) to your cereal.
Number four Good food to fight Arthritis-Take more vitamin D
Boost your vitamin D intake by drinking two glasses of low-fat milk (200 IUs) on days you’re not eating omega-3s. And spend 10-15 minutes a day in the sun – sunlight triggers vitamin D production in your body.
Number five Good food to fight Arthritis: Vitamin C-rich foods (Sweet peppers, citrus fruits)
Why it helps: Vitamin C protects collagen, a major component of cartilage. Inadequate amounts may increase your risk for some kinds of arthritis.
A Canadian study of 1,317 men found that those who got 1,500 milligrams of vitamin C through food or supplements daily had a 45% lower risk of gout (a painful condition also known as gouty arthritis) than those who consumed less than 250 milligrams a day.
But don’t shoot for such high doses if you have osteoarthritis. Duke University
How much to eat: Try for 200-500 milligrams a day. An orange and a cup of broccoli will net you about 200. And focus on foods, not supplements:
Foods that are high in vitamin C have other plant nutrients that you won’t get from a vitamin C supplement.Broccoli and cauliflower, for instance, have a chemical – indole-3-carbinol – that may protect us from certain cancers, including breast cancer.
Top three Tricks to minimize your Arthritis pain P...Arthritis, minimize your Arthritis
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