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A person suffering from arthritis knows very well how dangerous this disease is and how strong it can destroy the joints. Pathology is accompanied by intense pain. The affected area is very swollen, movements in the joint bring discomfort. Arthritis can develop in anyone, regardless of gender or age.
There are many varieties of arthritis. For example, osteoarthritis, in which degenerative-dystrophic changes occur in the joints, rheumatoid arthritis caused by autoimmune processes in the body, post-traumatic arthritis, etc. Treatment in each case is selected on an individual basis. However, there are foods that will help reduce the intensity of inflammation and make the patient feel better. A properly composed diet can reduce the intensity of pain even without taking medication. Therefore, numerous studies have been carried out on the subject. Thanks to scientific research, it was possible to identify 10 foods that people with arthritis should eat.
1 Oily sea fish
Omega-3 acids are present in fatty varieties of sea fish. They have a pronounced anti-inflammatory effect. Therefore, little research has been done on the subject. It was attended by 33 people. The people were divided into 3 groups. They all ate different foods. Some participants in the experiment received oily fish four times a week, others received lean fish, and still others received meat. After 2 months, the oily fish group had much less arthritis symptoms. [1].
Therefore, scientists recommend that people suffering from arthritis regularly eat salmon, mackerel, sardine and trout. If it is not possible to systematically include them in the menu, then you can use dietary supplements. An analysis of 17 studies found that supplementation with omega-3 fatty acids helped reduce joint pain and increased range of motion. This allows you to stop taking some painkillers, or reduce their dosage. [2].
Fatty fish is a great source of vitamin D, so eating it regularly can help prevent vitamin D deficiency. This vitamin is important for the bone tissue of children and adults. A number of studies that have been conducted in recent years have shown that rheumatoid arthritis may be associated with low levels of vitamin D in the body. [3] [4].
The American Heart Association recommends eating at least 2 servings of oily fish per week. Only in this way will it be possible to get the maximum benefit from this product and fully experience the anti-inflammatory properties of Omega-3.
2 Ginger
Ginger is not just an aromatic addition to drinks and dishes. This product has been proven to help relieve symptoms of arthritis.
In 2001, scientists evaluated the effect of ginger extract on patients with osteoarthritis of the knee. Already after 2 months, 63% of patients felt improvement. They had a significant reduction in knee pain. [5].
Thanks to scientific experiments, it was possible to establish that the active components of ginger block the production of substances that contribute to the development of inflammation in the body. [6]. Treatment of rodents with ginger extract led to a decrease in autoantibodies that increase the inflammatory response in arthritis [7].
Therefore, it can be considered proven that the use of ginger in fresh, powdered or dried form helps reduce inflammation and helps to reduce the intensity of arthritis symptoms.
3 Garlic
Garlic is a food that helps keep joints healthy. Thanks to several studies, it was found that its constituent components have antitumor properties. Garlic contains compounds that may reduce the risk of developing heart disease and dementia.
The anti-inflammatory effect of garlic has been experimentally proven. Therefore, it can be eaten in order to reduce the symptoms of arthritis. Garlic can also improve the function of certain immune cells. [8]. Therefore, it should be included in the diet of all people with autoimmune diseases.
In one study, scientists analyzed the nutritional patterns of 1082 twins. They found that those siblings who ate more garlic had a lower risk of developing hip osteoarthritis. It is likely that all this is due to the anti-inflammatory properties of garlic. [9].
Experiments have been conducted proving that garlic can reduce the level of certain biologically active substances that cause inflammation of the joints. [10]. Therefore, it is necessary to add it to the diet for people suffering from arthritis, as well as healthy men and women.
4 Spinach
Spinach leaves are a valuable source of vitamins and minerals. They also contain compounds that can reduce the inflammatory response in arthritis. The more often a person includes spinach in his diet, the lower his risk of facing joint diseases. [11].
Spinach is a source of antioxidants. It has long been known that these substances are beneficial to the body. They help it neutralize free radicals and reduce inflammation. In terms of the treatment of arthritis, a substance called kaempferol is of particular importance. Its regular intake in the body helps to reduce the level of antibodies that contribute to the development of inflammation in the joints. [12].
The study of the beneficial properties of kaempferol made it possible to establish that this antioxidant is an excellent prophylactic agent that prevents the development of osteoarthritis. The latest experiments, therefore, were carried out in 2017. [13]. Of course, more research is needed to study the effect of spinach and its components on the body of people suffering from arthritis.
5 Broccoli
A lot has been said about the health benefits of broccoli. However, not everyone knows that this green vegetable helps to cope with the symptoms of arthritis. Scientists managed to find this out only after a thorough analysis of the nutrition system of more than 1000 women. They found that broccoli helps reduce the likelihood of inflammation in the joints. [14].
This is possible due to the fact that in the composition of the cruciferous there is a substance called sulforaphane. Studies have shown that it blocks the synthesis of cells that lead to the development of rheumatoid arthritis. [15].
Most of the experiments were carried out with the participation of animals. Of course, more human studies are needed. However, the results obtained are very encouraging.
6 Walnuts
Walnuts are good for human health in general and for joints in particular. Therefore, a lot of research has been done about it. Scientists analyzed 13 studies and found that walnuts really help fight inflammation [16]. This is possible due to the fact that they contain omega-3 fatty acids, which help reduce inflammation in the joints.
One of the experiments was conducted with the participation of patients suffering from rheumatoid arthritis. They were divided into 2 groups. The first group of participants took omega-3 supplements, and the second group took olive oil. It was possible to fix that those patients who received Omega-3, less often complained of pain in the joints. This allowed them to reduce the dose of drugs they took to stop the inflammatory response. [17].
As for the walnuts themselves, they, as a source of Omega-3, can also help in the treatment of arthritis. However, this does not mean that they can replace the medicines recommended by the doctor.
7 Berries
Berries hold the record for vitamins, minerals, and antioxidants among plant foods. Therefore, it is not surprising that eating them helps to cope with inflammation in the body.
One global study included 38176 women. All of them ate 2 g of strawberries twice a week. Scientists found that their levels of autoantibodies that cause the development of rheumatoid arthritis were 250% lower than those patients who did not eat berries [18].
The benefits of strawberries are due to its constituent routine and quercetin. These substances are powerful antioxidants that perfectly eliminate inflammation. Therefore, it is logical that berries successfully help fight arthritis.
Scientists have long been interested in the beneficial properties of quercetin and rutin. Therefore, several studies have been conducted on rodents. They all helped prove that these antioxidants actually help fight and prevent arthritis. [19].
Experts recommend eating not only strawberries, but also other berries, such as blackberries and black currants. They should be included in the diet of patients who already suffer from arthritis. Although they will bring no less benefit to healthy people.
8 Grapes
Grapes are rich in a variety of nutrients. It is a source of valuable antioxidants that have anti-inflammatory properties. [20].
In one study, 24 men were given concentrated grape powder that was equivalent to 252 grams of fresh grapes. The control group received a placebo daily. The experiment lasted for three weeks. After its completion, it was found that grape powder actually helps to reduce the level of inflammatory autoantibodies in the blood.
In addition, grapes contain compounds that can be used to treat arthritis. An example of such a substance is resveratrol. It is an antioxidant that is present in the skin of grapes. Empirically, it was found that resveratrol has a huge therapeutic potential. Its regular intake in the body helps to stop the process of joint destruction caused by arthritis. The fact is that it blocks the synthesis of complex proteins that cause the launch of autoimmune processes in the body. [21].
Grapes also contain a complex compound called proanthocyanidin. Experts from different fields are actively studying its effect on the body of people suffering from arthritis. For example, one study found that grape seed proanthocyanidin extract reduced inflammation caused by autoimmune joint damage. [22].
However, it must be taken into account that all studies conducted using concentrated doses of antioxidants far exceed the amount of substances that a person receives in ordinary life by eating a small portion of grapes.
Further experiments are needed to help determine how to make the results so that the results could be of real benefit to people suffering from arthritis.
9 Olive oil
Olive oil is good for people. It is present in all diets and is a favorite product of nutritionists. In recent years, rheumatologists have also paid attention to it. A number of studies have found that olive oil is good for joints.
The experiment was carried out with the participation of rodents suffering from arthritis. Every day for 1,5 months they were given extra virgin olive oil. The scientists found that the symptoms of arthritis in the mice decreased. And they didn’t receive any medication. [23].
Another experiment was already carried out on volunteers with rheumatoid arthritis. They were divided into 2 groups. The first group received fish oil and the second group received olive oil. They were followed up for six months. The result of the experiment was a decrease in the intensity of the inflammatory response in both groups – by 38,5% in the olive oil group and by 40-55% in the fish oil group. [24].
The data obtained prompted scientists to think about the need to analyze the nutritional system of healthy people and patients with rheumatoid arthritis. They were able to establish that those individuals who regularly included olive oil in their diet were less likely to suffer from rheumatoid arthritis. [25].
To date, the beneficial properties of this product continue to be actively studied.
10 Sour cherry juice
Sour cherry juice is a source of a huge amount of trace elements and vitamins. In recent years, there have been a growing number of reports that this drink helps reduce the symptoms of arthritis.
A small experiment involving a few dozen patients showed that one glass of cherry juice a day is enough to significantly reduce the symptoms of arthritis. [26].
Participants in another study regularly consumed sour cherry juice for 21 days. They had a decrease in the level of antibodies that contribute to the development of rheumatoid arthritis.
It is important to drink juice from unsweetened varieties of cherries. This is the only way to help the body cope with developing arthritis. When combined with a healthy diet and the other foods listed above, a daily serving of sour cherry juice can help reduce symptoms.
Сonclusion
It is impossible to cope with arthritis solely with the help of proper nutrition. However, some products do help reduce the symptoms of the disease and even stop its progression. Therefore, they must be included in your menu, but you should not forget about the traditional treatment of arthritis.