Arthritis is a condition that affects the joints and can range from mild to severe. Therefore, it’s essential to know what food you should be eating and which supplements may help with your symptoms.
Arthritis is a disease that affects a large number of individuals. It’s estimated that 350 million people globally have arthritis, with more than 54 million in the United States alone suffering from symptoms, according to the Centers for Disease Control and Prevention (CDC).
Rheumatoid arthritis is autoimmune in origin, and it begins in the gut, something many people are unaware of. So I’m going to tell you about the most efficient natural arthritis remedies in terms of food and supplements. I’ll also go over what foods you should avoid if you’re on an arthritis diet.
The Arthritis Diet
Anti-inflammatory foods should be a big part of any arthritis diet. Here are some of the best meals to eat.
1. Foods high in omega-3s
Several scientific research shows that omega-3 fatty acids in the diet may assist to decrease inflammation in the body. Your preferred meal is wild-caught fish, particularly salmon, which is high in nutrients. Grass-fed beef, flaxseeds, chia seeds, and walnuts are all good options after that. For breakfast, you may have a healthy snack like walnuts and raisins, supper of wild-caught salmon, and a morning superfood drink with flaxseeds or chia seeds, but make sure you receive those omega-3 fatty acids regularly.
2. Sulfur-Rich Foods
The second thing you should do in terms of your diet is to eat foods rich in sulfur. Methylsulfonylmethane is a naturally occurring type of sulfur (MSM). MSM has been proven to help decrease joint inflammation and discomfort, according to a 2017 research study. According to the Arthritis Foundation, MSM works as an analgesic in the body by reducing pain-transmitting nerve impulses.
Onions, garlic, asparagus, and cabbage are the top sulfur-rich foods. So, with your grass-fed burger, you may have sautéed cabbage with garlic and onions, asparagus as a side dish, or any cabbage, coleslaw, or sauerkraut. Sulfur-rich meals may significantly decrease the symptoms of arthritis.
3. Broth de Bones
Bone broth is the next item you should include in your arthritis diet. Bone broth has remarkable therapeutic properties. It consists of a kind of collagen that contains the amino acids proline and glycine, which aid in tissue regeneration.
Bone broth also includes chondroitin sulphates and glucosamine, which are marketed as expensive supplements to decrease inflammation, arthritis, and joint discomfort, according to nutritionists from the Weston A. Price Foundation.
Bone broth is beneficial to the body for various reasons, but it may be helpful if you have joint degeneration.
4. Fruits and vegetables
Last but not least, on an arthritic diet, you should consume a lot of fruits and vegetables. Digestive enzymes and anti-inflammatory substances are abundant in fruits and vegetables. Papaya, which contains papain, and pineapple, which contains bromelain, are two of the finest. Other raw fruits and veggies are also delicious.
When human test participants were fed papaya, inflammatory indicators reduced, according to a 2011 research published in the journal Molecular Nutrition and Food Research. In addition, in vitro, and in vivo studies have revealed that “papaya extracts and papaya-associated phytochemicals exhibit anti-inflammatory and immunomodulatory properties,” according to a more current review of research published in 2015.
Bromelain, a compound found in pineapple, was initially identified in 1964 as an anti-inflammatory and pain-relieving medication used in rheumatoid arthritis and osteoarthritis patients. Rheumatoid arthritis (RA) and osteoarthritis patients now occasionally use bromelain as a supplement. More current research is needed. However, bromelain seems to reduce joint swelling and increase joint mobility thus far.
So, organic and omega-3-rich protein, healthy veggies, healthy fruits, and high omega-3 nuts and seeds like flaxseeds, chia seeds, and walnuts should make up the majority of your diet.
Foods to Avoid in an Arthritis Diet
If you’re curious about which foods exacerbate arthritis, here’s a list of foods to avoid if you have it:
- Excess sugar in the diet has been associated in several studies with increased inflammation. However, according to studies, the Arthritis Foundation cautions that processed carbohydrates cause inflammatory messengers called cytokines in the body.
- Trans fats and hydrogenated oils should be avoided at all costs, including fried meals, fast foods, margarine, processed snacks, harmful coffee creamers, and traditional baked products.
- Rich Omega 6 oils: Rather than having a good mix of omega 6 and omega 3, you’ll want to avoid inflammatory-inducing oils that are excessively high in omega 6. I’m referring to oils such as soybean, cottonseed, maize, and canola. All of these inflammatory oils should be avoided at all costs.
- Conventional grains: I advise avoiding excessively processed and gluten-rich traditional grains, which may cause inflammation and exacerbate arthritis symptoms. Bagels and rolls made with super-refined white flour are among the worst offenders that should be avoided.
- Artificial sweeteners, particularly aspartame, should be avoided. Sucralose, acesulfame K, saccharin, and sorbitol should also be avoided.
- MSG: MSG is another one of the worst substances to stay away from. If you have arthritis, the Arthritis Foundation recommends avoiding monosodium glutamate (MSG) since “this chemical may activate two key pathways of chronic inflammation and impair liver health.” Unfortunately, fast food, prepared soups, dressings, and deli meats all include MSG.
If you’re on an arthritis diet, you’ll want to steer away from these items entirely if you want to see immediate improvements in your symptoms.
Additionally, if you have food allergies or a severe autoimmune illness, nightshade vegetables may contribute to arthritic symptoms, so you should avoid them as well. “This food category may exacerbate the pain and inflammation of arthritis,” according to the Cleveland Clinic. Tomatoes, white potatoes, eggplant, pepper, paprika, and tobacco are among the ingredients.”
The Best Arthritis Supplements
Here are the finest vitamins for natural arthritis therapy to include in your arthritis diet.
1. Omega-3 fatty acids
The first thing you should do is take a fish oil supplement. Fish oil has many health advantages, including the treatment of arthritis. For example, 18-month research published in Evidence-Based Complementary and Alternative Medicine compared the efficacy of borage oil and fish oil in treating rheumatoid arthritis patients. All three groups (one taking fish oil, one taking borage seed, and one taking both) “exhibited substantial reductions” in disease activity, and no treatment outperformed the others!
Turmeric is also beneficial to people living with arthritis since it is a potent anti-inflammatory plant. Japanese research examined turmeric’s connection with interleukin (IL)-6, an inflammatory cytokine linked to rheumatoid arthritis, and found that it “substantially decreased” these inflammatory markers. This indicates that taking turmeric daily may be a practical approach for preventing the development of arthritis in the first place!
Turmeric may be sprinkled on food (or cooked with), but taking it as a supplement can be extremely helpful in the natural treatment of arthritis.
3. Proteolytic Enzymes
Proteolytic enzymes are the third superfood or super supplement you should take. Proteolytic enzymes, such as the benefit-rich bromelain, are supplements that you take on an empty stomach, and they’re probably the most efficient way to receive instant relief from arthritis, along with fish oil.
An orally given combination of proteolytic enzymes and bioflavonoid was equally beneficial as an NSAID in treating chronic knee osteoarthritis when taken for 12 weeks in a randomized, double-blind, placebo-controlled, and comparator-controlled study.
Glucosamine chondroitin, also known as glucosamine sulfate, is a natural treatment for bone and joint pain. It effectively provides your body with the nutrients and substances it needs to repair healthy joints.
As previously mentioned, MSM is a type of sulfur that can be taken as a supplement and beneficial, which is why sulfur-rich foods help treat arthritis.
If you have arthritis, make sure you eat the right foods and take the right supplements.
Frequently Asked Questions
What is the best joint supplement for arthritis?
A: Glucosamine Sulfate is the best joint supplement for arthritis
What are the 5 best foods to eat if you have arthritis?
A: To answer your question, I would recommend that you try to eat a variety of foods. However, if you have arthritis and want to eat something specific, some foods can help relieve pain, such as fish and vegetables.
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