Over 54 million people in the US are living with arthritis, based to a study by the Centers of Disease Control and Prevention (CDCP). If not prevented, it will eventually lead into joint pain that can cause stiffness making you unable to do such certain things.
When you have arthritis, you will begin to notice inflammation in some parts of your body. And there are certain foods that can trigger more inflammation if not being prevented as soon as possible. If you’re one of those people that are suffering from such, listed below are some foods that you may want to limit and foods that you have to eat more often.
Foods to Eat Less
- Added sugar
- The number one reason that
causes inflammation in the body is eating lots of added sugar. The moment we
eat processed/added sugar, cytokines (also known as inflammatory messengers)
are released to the body. So if ever you stumble upon the grocery store, make
sure to check the label first and see if it has lots of added sugar before
- Saturated Fat
- Several studies have been
conducted about saturated fat and it is found to trigger inflammation fat cells
known as adipose tissue. Some foods that include saturated fats are red meat,
pizza, cheese, full-dairy product, desserts.
- Refined Carbs
- In case you don’t know, refined carbs are carbs with the absence of fiber. That said, they give little nutritional value compared to healthy carbs. What’s even worse is that consuming too much refined carbs increases the inflammatory markers in the blood. Refined carbs are found in foods such as white bread, cookies, cakes, and white rice.
Foods to Add to Your Diet
- Vitamin D
- Vitamin D helps on bone and muscle
function. When you have low levels of Vitamin D, you risk yourself for having
serious health conditions such as osteoarthritis and rheumatoid arthritis.
That’s why you have to get your daily dose of Vitamin D which are found in
foods such as egg yolk, salmon, fortified foods, orange juice, milk, and cod
liver oil. Don’t forget to have a trip to your doctor’s office for a regular
check-up to find out if you have Vitamin D deficiency.
- Ginger Root Extract
- Ginger root extract is known to
decrease joint pain as well as decreasing inflammation on people with osteoarthritis
and rheumatoid arthritis. You can obtain it’s root extract from a fresh/dried
root of a ginger plant.
- This famous spice that has been
used by myriads of delicacies contains a chemical known as curcumin, which
helps on reducing joint pain and swelling. What it does is it blocks
inflammatory properties of the body such as cytokines and enzymes. You can add
turmeric to your favorite smoothies, eggs, or even sauces. Not only it adds
flavor to it, but it also gives you that right serving of inflammatory boost as
- Omega-3 fatty acids
- Not all fats are bad for your
health, take omega-3 as an example, a healthy fat that can be found in most
foods such as nuts, fish, and various dietary supplements. It is known to
reduce inflammation and stiffness. Not to mention, joint pain as well. Omega-3
is not only limited to fish, but you can also find it in plant-based foods such
as walnuts, ground flax, and flaxseed oil.
- Fruits, Veggies, Whole Grains
- Lastly, this list is not complete without mentioning the holy trinity of foods. Fruits, veggies, and whole grains should be part of your diet already. Not only they can help reduce inflammation, but they can also help on weight control too. The healthier your weight, the lesser you’ll experience joint pain and any kinds of health conditions as well. Eating this trio of foods should also be paired with a regular physical activity too if you want to maintain a desirable weight. Physical activities such as aerobics and strength training exercises should be enough.