Upside of Aging

According to the National Institutes of Health, arthritis affects about one in every five people in the United States. Actually, arthritis isn’t one single disease but a category that includes many, many conditions and disorders that involve your joints. Osteoarthritis and rheumatoid arthritis are the most common of these.

Most of us don’t realize how much good nutrition may improve the way we feel. Part of the reason is because many doctors don’t support nutrition as part of the treatment for arthritis because they feel the clinical evidence isn’t strong enough for them to suggest it to patients. Even so there are more than a few studies that show some foods can irritate arthritis (saturated fat, trans fat) and some foods can help ease the pain.

Here are some foods that can help with give some relief from arthritis.

Foods that contain omega-3 fatty acids

Omega-3s help decrease inflammation reducing many of the painful symptoms of rheumatoid arthritis. There isn’t much evidence whether fish oil can affect osteoarthritis, but most physicians recommend a omega-3 rich diet because it has such positive effects. Foods that contain omega-3 fatty acids are wild salmon, herring, sardines, flaxseed, trout and walnuts.

Foods that contain extra-virgin olive oil and canola oil

These oils protect your body against inflammation because they contain antioxidants which hold off the free radicals and reactive atoms that contribute to tissue damage in the body.) Be careful, however, not to over use the oils. They do have calories.

Foods that contain antioxidants – vitamin C, selenium, carotenes, bioflavonoid

Free radicals develop from inflammation in response to your body’s natural processes but antioxidants protect your body from the effects of those free radicals.

• Vitamin C is important for the production of collagen, a major component of cartilage. People who eat a low vitamin C diet are at a higher risk of developing arthritis. On the other hand, long-term high-dose vitamin C supplements may make osteoarthritis worse. That’s one of the reasons why many doctors recommend that their patients get their vitamin C from food sources rather than from supplements. Foods which are a good source of vitamin C include: guava, sweet peppers, organs, grapefruits, broccoli, kale, kiwi, brussel sprouts and mustard greens.
• Selenium: Patients with low levels of selenium are more at risk for severe arthritis. Good foods containing selenium are: tuna, crab, lean beef, shrimp, whole grains, turkey and wheat germ.
• Carotenes are powerful antioxidants found in fruits and vegetables. Some of the best foods for carotene include: sweet potato, carrots, kale, spinach, sweet red pepper, apricots and cantaloupe.
• Bioflavonoids – quercetin and anthocyanidins are both antioxidants. The anti-inflammatory effects of quercetin are similar to medications such as aspirin and ibuprofen. Good sources for quercetin are: onions, leeks, cherry tomatoes, broccoli, and apricots, The anti-inflammatory anthocyanidins seem to inhibit the production of certain inflammatory chemicals. Good food sources for this antioxidant are blueberries, eggplant, cherries, strawberries and plums.

There are dozens of foods that can ease the symptoms of arthritis and probably help prevent it in the first place. Hopefully, these suggestions will give you some relief.

I am very interested in learning if you have a list of foods that you eat to help you manage your arthritis. Share your list with us. Scroll down to comments and type the list in the blank window.

To your successful ageing.

Ruthan