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A properly selected diet can significantly reduce the symptoms of rheumatism, while a poorly chosen one – aggravate inflammation and accelerate the development of lesions.
What does diet have to do with pain? A lot. Not everyone knows that inflammatory changes in the connective tissue of the osteoarticular system contribute to the formation of many rheumatic diseases. Whether they will intensify or regress largely depends on the substances we ingest with food.
There are many nutrients that are anti-inflammatory and can delay the disease process and / or alleviate the symptoms associated with rheumatism. These include: omega-3 polyunsaturated fatty acids, vitamin C, beta-carotene, vitamin A and some minerals (zinc, iron, selenium).
For breakfast…
… cereals, corn or muesli. They contain a large dose of selenium, the deficiency of which is manifested by the intensification of inflammatory diseases, including rheumatoid arthritis. Selenium is also found in fish, bananas and nuts.
For my second breakfast…
…fruit. Carotenoids (provitamin A), vitamin E and vitamin C in fruits and vegetables are powerful antioxidants. They prevent the formation of free radicals promoting the development of inflammation, and at the same time destroy those that have already arisen. Therefore, people suffering from rheumatism should eat a lot of vegetables and fruits, especially orange (carrot, pumpkin, tomato, orange, mandarin), as well as green vegetables (spinach, Brussels sprouts, parsley).
Elements of a healthy diet:
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Vitamin C also has the ability to eliminate free radicals. Moreover, it determines the condition of cartilage and tendons. Importantly, it also participates in the construction of collagen, a component of connective tissue (cartilage), and inhibits its decomposition. Black currants, red pepper, also Brussels sprouts, broccoli, sauerkraut, strawberries and citrus fruits abound in vitamin C.
For lunch…
…fish with vegetables. Oily sea fish contain omega-3 fatty acids, which reduce the synthesis of prostaglandins, pro-inflammatory substances. By increasing the content of omega-3 fatty acids in the diet, we can alleviate the symptoms of rheumatic diseases (e.g. rheumatoid arthritis) and even reduce the amount of anti-inflammatory drugs taken.
Oily sea fish (halibut, salmon, mackerel, hake, herring, tuna and eel) should be a regular part of the diet of people suffering from rheumatism. If you don’t like fish, take fish oil supplements in capsules.
For tea …
… A sandwich with lean meat or cheese. Zinc, iron and selenium are other anti-inflammatory substances. They are components of antioxidant enzymes that help eliminate free radicals. Foods with a high content of zinc are meat, rennet cheeses, and pumpkin seeds. Meat is also a rich source of iron that people with rheumatism need in greater amounts than healthy people. However, let’s not overdo it with its consumption.
For supper…
… salad with sprouts and sunflower oil. Vitamin E is also a natural antioxidant. It is quite common in food, incl. in oils (sunflower, soybean, rapeseed) and wheat germ.
And what is more…
…jelly. Resilient, smooth cartilage is essential for the proper functioning of the joints. The soft cartilage tissue prevents abrasion from the epiphyses. As the cartilage disappears, the joints of the knees, hands, and hips stiffen and become immobile. By improving the functioning of the bones and joints affected by rheumatism, it is possible to consume collagen. We can find it in various meat and fish jellies and in fruit jellies.
Not all diets are healthy and safe for our body. It is recommended that you consult your doctor before starting any diet, even if you do not have any health concerns. When choosing a diet, never follow the current fashion. Remember that some diets, incl. low in specific nutrients or strongly limiting calories, and mono-diets can be devastating for the body, carry a risk of eating disorders, and may also increase appetite, contributing to a quick return to the former weight.
The therapeutic functions for the joints are performed by glucosamine. By taking glucosamine, we stimulate the articular cartilage to rebuild, we can also slow down the process of its destruction. Glucosamine supplementation is recommended in rheumatic diseases. Both prophylactically and therapeutically. Similar effect to glucosamine has powdered shark cartilage or preparations containing bioactive collagen.
Text: dr inż. Dorota Czerwińska, Department of Human Nutrition, SGGW, Warsaw
Source: Domowe Kuracje, Let’s live longer