Although arthritis is not life-threatening, it causes pain and discomfort in the patient’s life. Especially patients who are of working age, their ability to work will be greatly reduced. So what do people with arthritis eat to quickly recover health?.
1. Nutritional Principles for Arthritis Patient
Arthritis is a common disease, causing many difficulties in living and working, affecting the quality of life of patients.
Osteoarthritis is one of the most common forms of arthritis today. The disease is common in the hip, spine and knee joints, when the cartilage covering the joints is worn and damaged, leading to stiffness, pain and reduced normal mobility.
Arthritis symptoms can include joint swelling, pain, stiffness and decreased range of motion. The two most common types of arthritis are osteoarthritis and rheumatoid arthritis. Regardless of the form of arthritis, controlling and reducing inflammation is essential to reducing pain, stiffness, and swelling.
Inflammation related to the joints is often prescribed medication with the aim of helping to improve symptoms and relieve pain. Some foods also have pro-inflammatory properties, and others help reduce inflammation, making them a powerful complementary treatment for arthritis sufferers.
2. Top 10 Best Foods for People with Arthritis and Osteoarthritis
2.1. Foods Rich in Omega-3
Osteoarthritis experts advise patients to eat fish because this food is really good for arthritis patients.
The reason is that certain types of fish are good sources of Omega-3 fatty acids that help fight inflammation. One study found that people with the highest Omega-3 consumption had lower levels of two pro-inflammatory proteins: C-reactive protein (CRP) and interleukin-6.
Fatty fish such as Salmon, Tuna, Sardines, Mackerel are rich in Omega-3 fatty acids, which are effective in reducing inflammation in people with arthritis. According to the Arthritis Foundation of America, eat a serving of about 100-130g of these fish twice or more a week to protect the heart and reduce inflammation. Fish oil supplements also help reduce swelling, joint pain, and morning stiffness in people with rheumatoid arthritis.
Scientists opened up a small study with 33 participants to follow a diet of fatty fish, lean fish, and meat four times a week. After 2 months of study, the group consuming fatty fish tended to have the highest reduction in inflammation.
In another analysis, Omega-3 fatty acids reduced the intensity of osteoarthritis pain when you first woke up in the morning. Similarly, this substance also affects the arthritis problems you are having. Not only that, fish diet is a good food for joints, but also a good food for bones because it is rich in vitamin D.
In addition, Omega-3 fatty acids found in Walnut, Canola, Flaxseed and Flaxseed oils contain substances that convert to Omega-3 fatty acids.
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2.2. Extra Virgin Olive Oil
According to doctors, Olive oil contains a lot of polyphenols. This type of substance not only supports against cancer cells but also works very well in repelling inflammation in many parts of the body. The most typical is arthritis problems. Therefore, you can incorporate Olive oil into your daily diet.
However, you also need to know how to use Olive oil effectively because it is often difficult for most people to drink this food directly. To easily drink Olive oil without feeling bored, you can mix 1 tablespoon of the oil in a cup of warm water and drink it slowly or mix it with a salad. In particular, when drinking in the morning, the body will absorb more nutrients in Olive oil. When using extra Virgin Olive oil, be careful not to heat it to high temperatures (about 410 degrees), as this loses some of its beneficial properties.
Many fruits are rich in compounds called flavonoids and polyphenols. Polyphenolic flavonoids are associated with antioxidant, anti-inflammatory, and pain-relieving properties.
In particular, Blueberries, Raspberries, Strawberries and Pomegranates have shown positive results in reducing pain and inflammation in arthritis clinical studies. Other fruit polyphenols, such as quercetin, anthocyanins, and citrus flavonoids have also been studied in alleviating the symptoms of rheumatoid arthritis.
Apples are also high in antioxidants and a good source of fiber. Plus, they’re crunchy and can help curb cravings for unhealthy snacks.
Peaches, Grapefruit, Oranges, Strawberries are fruits that contain high levels of vitamin C. Meanwhile, the addition of this vitamin helps the body control and prevent the bad changes of arthritis. In addition, patients with arthritis are often accompanied by cartilage loss, and vitamin C is completely capable of stopping the development of this condition.
2.4. Green Vegetables
Leafy greens are a great addition to any diet, where Dark Leafy Greens, Broccoli, Beets, Sweet Potatoes and Cabbage are especially good for people with arthritis. They contain many healthy nutrients, such as antioxidants, polyphenols, fiber, vitamins and minerals.
Eating vegetables rich in vitamin K such as Broccoli, Spinach, Lettuce, Kale and Cabbage significantly reduces inflammatory markers in the blood.
And the group provides many calcium absorption vitamins such as: Bean Sprouts, Mushrooms, Vegetables including Spinach. Tomato is a fruit rich in vitamin K, good for bones and joints. It is best to eat a variety of combinations of vegetables and fruits in your daily diet.
Patients should eat colorful fruits and vegetables, the darker or more vibrant the color, the more antioxidants.
2.5. Green Tea
There are quite a few patients who are encouraged to drink Green Tea when wondering what people with arthritis eat. However, most people do not fully understand the benefits that Green Tea brings to the body. In fact, Green Tea contains a lot of catechins – a substance with antioxidant effects. As a result, when using this food, patients can fight or limit the possibility of inflammation and prevent damage to cartilage.
Animal studies also show that green tea can help reduce the incidence and severity of rheumatoid arthritis. The best time to drink Green Tea is one hour before and after a meal. If you are on a diet and want to control your appetite, you should drink green tea an hour before a meal. Drinking tea helps support digestion and absorption of nutrients and vitamins and promotes the most effective treatment for rheumatism. However, do not drink too thick tea and should not add sugar to the tea because it can lose flavor, reduce nutrition and have healing effects.
2.6. Whole Grains
Whole Grains provide fiber, vitamins, minerals and antioxidants. In addition, Whole Grains also contain many complex carbohydrates, which provide a great source of energy for patients. Whole Grains are high in fiber, which can help you maintain a healthy weight. Some studies have also shown that fiber and high-fiber foods can reduce levels of CRP, a marker of inflammation in the blood.
There are many varieties to choose from and incorporate into your arthritis diet. These add nutrients and fiber that only Whole Grains can naturally provide. For best results, the Arthritis Foundation recommends eating 50-180g of Whole Grains per day. Patients should choose foods made from Whole Grains such as Whole Wheat flour, Oatmeal, Brown rice …
However, there are some cautions that gluten – a protein found in Wheat and other Grains – has been linked to inflammation in people with gluten intolerance or sensitivity.
2.7. Milk and Dairy Products
This is one of the best dietary sources of calcium. Milk contains 18 of 22 essential nutrients, including calcium, phosphorus and vitamin D, enhanced by the enzyme that converts Milk sugar into D-glucose and D-galactose, good for bones and joints. Additionally, thanks to added nutrients, Milk and some yogurts are also safe sources of vitamins A and D, may benefit bone health.
Vitamin D and calcium help build and maintain bone health, which is important for both arthritis and rheumatoid arthritis. Probiotics are healthy bacteria commonly found in dairy products like Yogurt. Several studies have shown a relationship between probiotics and improvements in inflammatory activity in rheumatoid arthritis.
2.8. Ginger and Turmeric
Ginger, Garlic and Turmeric are popular spices for their healing properties. However, very few people know their true properties are to cure knee and back pain.
The active ingredient curcumin in Turmeric has powerful anti-inflammatory properties. They have been used in recent years as a valuable medicinal herb and as a spice in cooking. Studies have shown that Turmeric is the best active ingredient for pain relief from chronic arthritis and joint pain. It also relieves symptoms of ulcerative colitis and osteoarthritis in the elderly.
Like Turmeric, Ginger has long been known to reduce inflammation effectively. Studies show that using Ginger can help reduce pain and inflammation more effectively than non-steroidal drugs.
Nuts are high in monounsaturated fats that have anti-inflammatory effects. Although they are relatively high in fat and calories, studies show that eating Nuts helps with weight loss because their protein, fiber, and monounsaturated fats cause feelings of fullness.
Arthritis patients should eat about a handful of Nuts a day from Nuts such as: Chestnuts, Walnuts, Pine Nuts, Almonds…
Mushrooms contain a large amount of nutritional components that help strengthen the body’s resistance and prevent the process of osteoarthritis. Not only good for bones and joints, Mushrooms also help improve diseases related to heart disease, diabetes, obesity and cancer.
Osteoarthritis was also significantly improved. The dishes made from mushrooms combined with some vegetables such as Carrots, Peppers, Broccoli, … will help supplement Vitamins A, E, C, K … to help muscles and joints more supple.
To treat the symptoms caused by bone and joint diseases, in addition to a scientific diet, patients need to exercise at least 30 minutes/day, 5 days/week. It is best to divide each training session into sessions lasting from 5-10 minutes and should not overdo it and choose some form of exercise such as walking, swimming, yoga…
Patients need to limit eating Red Meat, processed meat, fast food, foods high in salt, foods high in sugar, etc. because they make joint damage worse, making joints more painful. Avoid alcoholic beverages because they not only reduce the effects of arthritis medications but also cause many bad side effects.
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