Arthritis Diet

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Arthritis Diet

Healing arthritis should start with the most basic step, healing foods. It is sad that something this basic is considered an alternative healing method.

Arthritis by definition is an inflammation of the joints. Arthritis includes many disorders; osteoarthritis and rheumatoid arthritis are only two but the largest of the arthritis category.

Jump start the healing process with an anti-inflammatory diet as soon as possible.

Food to include in your diet:

Polyunsaturated fats or Omega-3 fatty acids.

I have heard some amazing healing testimonies on the effect of adding omega-3's to your diet. Some of the best animal sources are salmon, mackerel, sardines, and anchovies. However if you wish to maintain a vegetarian diet you can get a good source of omega-3's from ground flax seed, walnuts, and soybeans. Omega-3's tend to reduce the inflammation by suppressing the production of cytokines and enzymes that erode cartilage.

Monounsaturated fat or Extra virgin olive oil.

These fats contain an antioxidant called polyphenols which protects the body against inflammation. It is good to use this as a cooking oil and for dressing salads.

Antioxidants.

Carotenes, bioflavonoids, selenium, and vitamin C protect the body against free radicals. Free radicals are molecules that damage the body's cells and form when there are toxins present within the body. Certain studies indicate that antioxidants can slow or prevent arthritis from occurring in the body.

Below are listed some good sources of antioxidants:

*Vitamin C-citrus fruit, strawberries, peppers, broccoli, pineapple, pomegranate, turnip kale, and potatoes.

*Beta-carotene- carrots, pumpkin, squash, sweet potato, cantaloupe, red peppers, apricots, Kale, and spinach.

*Quercetin-grapefruit, apples, red and black grapes, blueberries, blackberries, currents, onions, broccoli, leeks, tomatoes and unsweetened cocoa.

*Selenium - whole grains, wheat germ, Brazil nuts, oysters, shrimp, tuna, and lean beef.

*Anthocyanidins-red onion, eggplant, red wine, rhubarb, apples, blackberries, Elderberry's, cherries, cranberries, strawberries, and plums.

*Vitamin D- vitamin D while strengthening the bone also plays a part in keeping the muscles and connective tissues strong. It has long been thought that 600 IU is a good level for healthy consumption studies are now leaning towards 1000 IU or more. Foods that are high in vitamin D are fortified milk, wild salmon, mackerel, mushrooms and soy products. However our body can produce adequate amount of vitamin D from getting a half an hour of Sun a day.

*Spices. It has long been known that certain spices such as turmeric, ginger, and cilantro have anti-inflammatory properties.

Foods that you should avoid our:

*Saturated fats. These are basically animal fat. They are not only found in meat but in milk, butter, cheese and other fatty foods. Saturated fats are also found in palm oil, coconut oil, and palm kernel oil.

*Trans-fats. These are man-made fats. Such things as hydrogenated fats show up in all sorts of baked goods and processed foods. Avoid these at all costs. Common vegetable oils when heated to extremely high temperatures, such as deep frying, can turn into a trans-fat.

*Simple and refined carbohydrates. White flour and white sugar, white rice and high fructose corn syrup cause the body to become inflamed. Limit these foods and you may limit the progression of arthritis in your body.

Consider adding a multiple vitamin to your daily regime in order to fill the gaps in your diet. Mega doses of vitamin C however can cause symptoms of arthritis to become worse.

Although you can get all the omega-3's that you need from your diet some people like to add a fish oil supplements. You can add up to 3 grams a day but check with your doctor first as fish oil can act as a blood thinner. Fish oil supplements can also affect the blood sugar so be careful if you are diabetic or prone to hypoglycemia.

*Glucosamine plus chondroitin. These supplements are thought to increase the growth of cartilage. These are extracted from shellfish and if you have an allergy you must be careful when taking this. You should see some results in four weeks. This is especially good for the treatment of osteoarthritis.

*SAMe. This can be as effective as a nonsteroidal anti-inflammatory.

*GLA, Evening oil of Primrose. This also can be found in borage oil and black current oil. These oils can cause the body to suppress inflammation tendencies. These oils can also interfere with certain medications so check with your doctor before using.

In addition to the foods you eat be aware of that being overweight puts extra stress on your joints. In a 1 pound that you are overweight exerts 4 pounds of pressure on your knees. Losing weight will immediately reduce the pain of arthritis.

Again the best policy is to eat clean whole food diet. Eat as many raw fruits and vegetables as you can.
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