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Arthritis is becoming more common in young people. Osteoarthritis itself is the most common cause disability, and its multiplicity is increasing due to increasing obesity and an aging population. There are many causes of joint ailments: from genetic factors to long-term stress. Our attention should be drawn to problems with moving around after getting out of bed, joint pain and swelling, general fatigue, and loss of appetite. Of course, treatment should be started in a doctor’s office in order to differentiate the disease (e.g. degenerative arthritis, rheumatoid arthritis) and implement treatment. However, a proper diet is equally important, as inadequate nutrition can be very harmful to the joints. There is ample evidence that the so-called The ‘western’ diet and lack of moderate exercise are pro-inflammatory.
Joints are adversely affected by low sleep, stress and smoking.
Beware of allergies
Introducing an allergen into the diet can cause not only standard allergy symptoms, but also joint problems. In case of such suspicion, it is absolutely necessary to eliminate the suspect component of the diet. Often, this one step brings tremendous relief to the sick person. If we have no suspicions about a specific product, it is worth going to an arelgologist.
Sugar-sweetened carbonated drinks are your enemy
It turns out that drinking carbonated, sweetened drinks on a regular basis increases your risk of developing rheumatoid arthritis. This was shown in a study published this year in The American Journal of Clinical Nutrition. The greatest correlation was seen in women who drank sugary sodas at least once a day. Importantly, this effect was independent of other dietary and lifestyle factors.
Fat and sugar in the basket
A study in China found serious health consequences from high consumption of meat, fatty dairy products, fats, refined grain products, and simple sugar. It turns out that reducing their share in favor of whole grains, vegetables, fruits and legumes reduces inflammation, oxidative stress and tissue irritation.
It is worth avoiding processed foods and foods with a whole list of food additives.
The Mediterranean diet is especially recommended, the advantages of which were presented by nutritionist Katarzyna Pałubicka. This style of eating is based on high consumption of fruits, grains, vegetables, fish, pulses and products containing monounsaturated fatty acids, while minimizing saturated fatty acids. Reduce the consumption of red meat and take care of a moderate amount of dairy in the diet (avoid fatty dairy products such as cream, yellow cheese, blue cheese and processed cheese, which contain arachidonic acid that facilitates the production of pro-inflammatory hormones). Fruits, vegetables and spices (turmeric, ginger, anise and cloves) are sources of compounds that reduce inflammation. Including garlic and onions in your diet will further reduce the production of hormones that support this condition.
Wheat, rice, oats, corn, potatoes, tomatoes, eggplants and peppers are foods that cause pain and stiffness in some patients. However, it is necessary to approach it individually and observe the body.
Olive oil will help
Oil Olive oil as an ingredient of the Mediterranean diet is valued because of for a beneficial effect on health. Phenolic compounds found in olive oil have anti-inflammatory properties that relieve arthritis. Results mouse research, published this year in The Journal of Nutritional Biochemistry offers hope that you consume olive oil on a regular basis It reduces joint swelling, cell migration, and cartilage degradation bone erosion. Inflammation is reduced especially thanks to reducing pro-inflammatory cytokines and prostaglandins.
Sunflower oil, corn oil and vegetable margarines increase inflammation by blocking the action of fish oil.
Lose weight!
Inflammation is a hallmark of obesity. In severe obesity, the levels of proteins that cause this condition can be up to 10 times higher than in the case of normal body weight. That is why taking care of a perfect figure is most advisable in the case of arthritis. A proper diet works by reducing the amount of reactive protein and biomarkers of inflammation. slimming, however, should be carried out slowly and in accordance with individual needs. A drastic diet can worsen the situation.
Fish is a cure for arthritis
Omega-3 fatty acids found, among others, in in fish, they can inhibit chronic inflammation in many chronic diseases. Regular consumption of these acids, thanks to both direct and indirect action, reduces the production of eicosanoids, cytokines and reactive oxygen species, while becoming a potentially powerful anti-inflammatory agent. The evidence for their clinical effectiveness is strong enough for arthritis.
Fish oil reduces the risk of cardiovascular disease in patients with rheumatoid arthritis through several mechanisms, according to a study published in The Journal of Rheumatology.
People suffering from arthritis are often advised to take omega-3 supplements. Research published in The American Journal of Clinical Nutrition confirms that consumption of these fatty acid supplements consistently reduces the incidence of ‘morning stiffness’ in patients with rheumatoid arthritis. According to scientists, the minimum daily dose of eicosapentaenoic acid and docosahexaenoic acid is 3 g.
A healthy lifestyle can be successfully used to reduce inflammation, oxidative stress, and thus the associated pain and poor general condition of the patient. This approach improves quality of life, alleviates disease progression, and reduces the amount of medications and surgical interventions you take.
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