The Best Foods To Have If You Got Arthritis
While arthritis mostly occurs during old age, the reality is it can affect anyone after a certain point in time. Pain, stiffness in joints, and swellings are common. Most women suffer from this issue, but men are equally at their wit’s end when this issue strikes. Sadly, women often face another severe bone condition besides arthritis. Yes, we are talking about osteoarthritis, which develops in joints due to excessive use.
The other one, called rheumatoid arthritis, is an autoimmune ailment that usually results in the joints’ immune system. A survey revealed that 24% of people having rheumatoid arthritis are largely affected by it, for the simple reason their diets produced a considerable impact on the symptoms. Hence, it becomes mandatory that you consume foods that would ease inflammation and reduce joint pains.
Test tube studies pinpoint the fact that garlic and its related components contain cancer-fighting properties. Also, few compounds would lessen the chances of dementia and heart diseases. Research also shows that garlic contains anti-inflammatory effects to relieve the symptoms. Regular consumption of garlic will strengthen the immune system.
Of course, broccoli is one of the healthiest foods that you can consume. Studies conducted on diets of more than 1000 women showed that when they consume cruciferous veggies like broccoli, then inflammation levels have decreased.
Now broccoli is also rich in vital components that can reduce arthritis considerably, like sulforaphane. Test-tube studies show that it blocks the formation of a certain cell type that usually causes rheumatoid arthritis. Even animal studies have produced similar results.
Replete with nutrients and compounds, walnuts help reduce inflammation that comes about with joint diseases. An analysis of 13 studies revealed that eating walnuts can reduce inflammation markers. Since they’re very rich in omega-3 fatty acids, walnuts invariably help in reducing symptoms.
In one of the studies conducted on 90 patients who were down with rheumatoid arthritis, they found that after taking olive oil or omega-3 fatty acids supplements, the latter experienced lower pain levels than the former. Thereby, they could reduce the continued use of arthritis medications.
Most fishes like sardines, salmon, mackerel, and trout are quite high in omega-3 fatty acids content. That helps in producing anti-inflammatory effects on the body. Thirty-three participants were part of the study, and they had to eat fatty fishes, lean fishes, and lean meats almost four times every week. After a couple of months, the researchers observed that the fatty fish group showed reduced levels of certain compounds related to inflammation.
In analyses of 17 studies, omega-3 fatty acid supplements also proved their efficacies towards morning stiffness, lesser joint pain intensity, painful joints, and use of pain relievers and such in patients who had rheumatoid arthritis. Fish is a good source of Vitamin D, can deal with deficiency, if any. Since rheumatoid arthritis has links with low levels of Vitamin D, hence symptoms can arise anytime. Going by the recommendations of The American Heart Association, at least two servings of fatty fish are musts in each week if you wish to benefit from anti-inflammatory properties.
Many nutritionists have spoken about olive oil and how indispensable it is for its anti-inflammatory properties. In an animal study, mice were feeding on extra-virgin olive oil for six weeks! Surprisingly, arthritis development stopped, joint swellings minimized, and there was slow cartilage destruction and lesser inflammation.
Another study took place on 49 participants who had rheumatoid arthritis. They consumed fish oil or olive oil capsule for a total of 24 weeks. Once the study was over, they found that in both the groups, the results were positive. While olive oil group showed less inflammation by 38.5%, and the fish oil group showed 40-55% less. Another study that dealt with 333 participants’ diets revealed that consuming olive oil showed lowers risks of rheumatoid arthritis.
Though we need more and more research about the impact of olive oil on arthritis, you can only supplement few healthy fats in your diet that you can expect your arthritis condition to improve. However, only a licensed physician would be able to develop a personalized diet plan to suit the severity of your arthritis. Following that religiously would help you recover fast and lead a healthy long life sans any pains and worries.
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