Arthritis is a very common condition that a person will have no choice but to live with it for the rest of their life. While it is found in both men and women, arthritis is more common in women which cause symptoms such as pain, swelling, stiffness and tenderness.
When you were diagnosed with Arthritis, you were given pain killer medications like NSAID or Acetaminophen, and Exercises which is usually will be taught by Physical Therapist or Physiotherapist (this term are used in Europe and Australia). But what some us didn’t know is that some foods contain a very important content that will help relieve the symptoms of arthritis. In fact, they also produce anti-inflammatory effects that help reduce inflammation.
There are actually many kinds of arthritis and each food has different benefits based on which arthritis does the person have. Here is the list of foods and supplements that will help relieve the symptoms of arthritis.
1. Fish oil supplement or foods that are rich in omega-3 fatty acid.
According to the sources from Arthritis Foundation, Foods that contain high in fish oil are like Salmon, Sardines, Herring, Tuna, and Mackerel. These foods have a healthy omega-3 fatty acid, containing DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), that has an anti-inflammatory effect, which helps reduce joint pain and swelling caused by inflammation. This is very useful if you have Rheumatoid Arthritis, Systemic Lupus Erythematous, Ankylosing Spondylitis and other conditions that are caused by inflammation.
If your not a fish lover, then you can just take a fish oil or cod liver oil supplement for once a day after every meal to avoid having bad or fish breath.
2. Organ meats
Now this might be surprising to some people, but do you know that meat can, in fact, help relieving the symptoms of arthritis? Meats such as poultry, Beef, Pork, and Lamb contain the high amount of Hyaluronic acid which is very good for Osteoarthritis. Hyaluronic Acid prevent the production of an enzyme called enzyme MMP-13. This enzyme is responsible for causing joint destruction in the articular cartilage, which led to decrease joint space, and then there it put pressure on the joint between the two bones causing pain known as Osteoarthritis.
For those who are not familiar with the anatomy of the bones. The joint is located between the two bones, which contain an articular cartilage, and in this cartilage, it covers a big space in the joint made of synovial fluid, the joint space has decreased space when you have osteoarthritis.
Some patients who have Osteoarthritis they tend to have Hyaluronic injection which produces faster-relieving the effect of Osteoarthritis.
Note: If you have Gout arthritis, avoid eating a lot of meat as this will worsen gout.
3. Soy Products
Soy Product is usually in a form of tofu, soy milk, soybean, or even soy sauce. It is high in protein and low in fat and It will help increase the estrogen level which will help increase production of the hyaluronic acid, relieving the osteoarthritis. In addition to that, it also helps keep your skin look younger due to the effect of estrogen.
Research studies have shown that cherries reduce the symptom of Gout Arthritis, which there is an excessive production of Uric acid forming a crystal and it is commonly found in first big toes.
Moreover, cherries also contain an antioxidant called anthocyanins , which has an anti-inflammatory effect that will help reduce C-reactive protein, a marker of inflammation in Rheumatoid Arthritis and other inflammatory diseases such as Systemic Lupus Erythematous and Ankylosing Spondylitis.
5. Low-fat Dairy Products
Dairy products such as Milk, cheese, yogurt are high in Calcium and Vitamin D, which increase the strength and protect the bones surrounding the joints, reducing symptoms of Osteoarthritis.
In addition, this is really good for Osteoporosis. In the past, it was thought that dairy product aggravates arthritis but new research was found that it decrease the progression of osteoarthritis.
6. Green Tea
Green contain a powerful antioxidant called polyphenols, which help reduce inflammation and cartilage destruction’s in the joint. Also, green tea contains another antioxidant called epigallocatechin-3-gallate (EGCG) which is will stop the production of a certain inflammatory chemical that is responsible for causing joint damage in the patient with Rheumatoid Arthritis.
7. Whole Wheat Grain
Whole Wheat grain such as bread, brown rice, and pasta has great benefits for arthritis. First, it is rich in Vitamin B which will help lower the C-Reactive Protein and erythrocyte sedimentation rate (ESR), an inflammatory marker that indicates a sign of inflammation in the patient with RA, that can be checked through the blood test. Second, it contains a mineral called selenium, which will help reduce the symptoms of RA (Rheumatoid Arthritis) since those with RA they tend to have a low level of selenium.
8. Fruits and Vegetables
Out of all these lists, we all know that it is very important to include fruits and vegetables in our daily meal. That is because most of the fruits and vegetables contain the high amount of Vitamins and Minerals which contain anti-inflammatory actions that will help relieve the symptoms. These foods are such as Watermelon, Peaches, Tomato, Dark green vegetable and many others.
So now you know which foods will help relieve your symptoms of arthritis, I am sure this will help guide you on creating your own food plan for pain management. Always remember that you cannot eliminate the disease of Arthritis but you can help manage your long term pain.
This post was updated Last November 26, 2016