4 Foods to Eat & Avoid for Arthritis

Arthritis can be painful and even debilitating at times, and unfortunately there is no cure. While many medications can help alleviate pain, swelling and stiffness, there are tons of foods that either exacerbate these symptoms or help to alleviate them. Below are four foods that you should avoid and four foods that you should incorporate into your diet more often if you have arthritis.

Foods to Avoid

Trans Fats

Trans fats can trigger or worsen inflammation and increase cholesterol. Trans fats come in most processed foods like cookies, crackers, doughnuts, and fast food. Trans fats are slowly being fazed out by many manufacturers, but these should still be carefully avoided.

Added Sugar

In general, added sugar should be avoided as it’s unhealthy for everyone, but it can worsen arthritis symptoms and increase inflammation. The foods and drinks with added sugar tend to come with other problems like trans fats as well.

Red Meat

Red meats are higher in fat—particularly saturated fat—than white meats or plant-based protein. Saturated fats inhibit immune cells which creates an inflammatory response. This response may worsen swelling in the joints and exacerbate arthritis symptoms.

Salt

Your body needs sodium, but not in high concentration. High salt intake increases inflammation and dehydrates your body, further increasing joint pain. Try sticking to low sodium meals and spice mixes without added salt.

Foods to Pursue

Fatty Fish

Salmon, mackerel and tuna have high levels of Omega-3 fatty acids and vitamin D. Both of these have been found to help reduce inflammation. We recommend a healthy diet that includes fish a couple of times a week. For non-fish eaters, consider fish oil supplements as an alternative.

Nuts

Nuts are a great source of fiber, calcium, protein, magnesium, zinc, vitamin-E and omega-3 fatty acids. All of these have anti-inflammatory effects and are heart-healthy, particularly important for those suffering from rheumatoid arthritis.

Garlic

Garlic is loaded with immune-boosting properties and has been shown to have an anti-inflammatory effect on the body. Studies have shown that those who eat garlic exhibit fewer signs of osteoarthritis and joint pain.

Dark Leafy Greens

Spinach, kale, broccoli and collard greens are great sources for vitamins E and C. Vitamin E works to protect the body from inflammatory molecules. Vitamin C helps the body make collagen, which is a major component of cartilage that aids in joint flexibility. Spinach and broccoli, in particular, are full of antioxidants that relieve inflammation.

Green Tea

Known for its many health-promoting benefits, green tea contains a natural antioxidant that halts the production of inflammatory chemicals in the body. It also contains polyphenols which slow the process of cartilage deterioration.

Arapahoe Chiropractic & Acupuncture offers a variety of services to help patients combat bothersome arthritis symptoms, including acupuncture, natural supplements, massage, and nutritional counseling. Call or contact us online today to learn more!