"5 Foods to Avoid If You Have Arthritis (and 5 That Might Help), According to Dietitians”

 

Although you can’t cure arthritis with food, you can eat your way to less joint pain. So, we tapped dietitians to share what the ideal arthritis diet might include. Stock up on these best foods for arthritis (and study up on the worst foods for arthritis, which you should avoid if you can).

Arthritis sounds like one condition, but don’t be fooled: The term actually encompasses more than 100 related ailments that affect your joints, explains the Arthritis Foundation. It’s not something that affects just seniors either. More than 50 million American adults and 300,000 kids in the United States have at least one type of arthritis, such as inflammatory arthritis (including rheumatoid arthritis), infectious arthritis (like hepatitis C), degenerative arthritis (such as osteoarthritis), or metabolic arthritis (gout is one example). “There are many different types of arthritis, but we can use the same healthy arthritis diet foods for all of these conditions to help ease inflammation and relieve some joint pain associated with arthritis,” says Rachel Fine, a registered dietitian and the owner of To The Pointe Nutrition in New York City. Before we dive into the topic of foods for arthritis, it’s worth noting: You cannot cure arthritis through diet alone. “Pain management needs to be guided by a doctor. It should be a mix of physical therapy, stress management, exercise, anti-inflammatory eating, and possibly surgical or pharmaceutical interventions,” says Monica Auslander Moreno, M.S., RDN, a nutrition consultant for RSP Nutrition in Miami. Now that we have that covered, let’s dish on the best arthritis treatment diet (to use in conjunction with those other lifestyle changes).

THE WORST FOODS FOR ARTHRITIS:

Avoid eating these ingredients and foods to relieve some of the joint pain.

1. REFINED CARBOHYDRATES: White flour and sugars are acceptable in moderation, yet pervasive in the SAD (Standard American Diet). “Refined carbs may contribute to the production of Advanced Glycation End (AGE) products, which have been shown to stimulate inflammation,” Fine says. Research also proves that white sugars and flour, such as those found in many breakfast cereals and packaged snacks, also do a number on your gut health, aka microbiome, which can also worsen inflammation.

2. SUGAR-SWEETENED BEVERAGES: Similarly, the highly processed sugars (and resulting blood sugar spike) found in sweetened drinks have been associated with higher levels of chronic inflammation. Soda, in particular, has been found to increase arthritis symptoms in women. Just one 12-ounce soda per day increased risk for rheumatoid arthritis by 63%, according to a study published in the American Journal of Clinical Nutrition.

3. OMEGA-6 FATS: If possible, limit sunflower, safflower, corn, soybean, and grapeseed oils, because they have a higher ratio of omega-6 to omega-3 fatty acids than other oils. Molecules called eicosanoids, which are derived from omega-6 fatty acids, are known to increase blood pressure, trigger the immune response, and exacerbate inflammation, Fine explains.

4. PROCESSED MEATS: Processed meats including bacon, sausage, and some deli meats contain more of those AGEs than less-processed options such as grass-fed beef or chicken. Plus, these foods that are bad for arthritis tend to be higher in sodium, which can lead to more water retention, which may cause your joints to swell.

5. FROZEN PIZZAS: One of the leading sources of sodium in the typical American diet, per the Centers for Disease Control and Prevention (CDC), pizza may result in joint inflammation as well. This is especially true if you grab a slice made with a refined carb crust and topped with pepperoni; that would be a trio of the worst foods for arthritis all in one bite.

 

THE BEST FOODS FOR ARTHRITIS:

Eating well with arthritis isn't only about what to avoid, but it's also what to eat more of. Use this list as your starting point.

1. BROCCOLI: Sometimes, the best foods for arthritis are the most unassuming. Mom’s favorite dinner side is notable for its nutritious blend of vitamins C and K, as well as the sulforaphane (the part of the veggie that makes it smell a bit when you cook it). Scientists believe sulforaphane might slow the onset and progression of osteoarthritis symptoms, according to the Arthritis Foundation. Bonus points are awarded to the calcium (21 milligrams per cup), which can help bolster weak bones.

2. CHERRIES: “The phytochemicals and antioxidants in colorful fruits and vegetables are both associated with reducing inflammation and disease risk,” Fine says. Cherries, in particular, are among the top picks due to their ample anthocyanins (a flavonoid that lends a red or purple tint to plant foods) and other antioxidants that may improve blood flow and potentially reduce pain, Auslander Moreno adds. Remember: The more vibrant the color, the more antioxidants on most occasions, the Arthritis Foundation says.

3. MATCHA TEA: All green teas are potent in antioxidants, and limited animal studies hint at the fact that the compounds within their leaves may reduce the severity of rheumatoid arthritis. Matcha ($10, Target) offers a high amount of antioxidants that fight cellular damage, which might make it particularly good at alleviating arthritis symptoms, Auslander Moreno confirms. If you find it to be a bit bitter as a stand-alone powder mixed with water, try it in one of these Test Kitchen-approved recipes featuring matcha.

4. OMEGA-3 FATS: According to the Arthritis Foundation, eating a 3- to 4-ounce serving of these fish twice or more each week may protect your heart and reduce inflammation all at once. “Foods high in omega-3 fatty acids, specifically regular consumption of wild fatty fish like salmon, herring, sardines, anchovies, or mackerel may improve arthritic symptoms,” Auslander Moreno says.

5. TURMERIC: Turmeric ($6, The Spice House) is the spice du jour for good reason. The popular sunny-hued ingredient that’s found in many curry recipes and trendy golden milks packs in many health benefits per teaspoon. “When you combine curcumin, a chemical compound found in turmeric, with fat and black pepper, you’ll likely notice less inflammatory arthritic pain,” Auslander Moreno says.

While a holistic approach to arthritis treatment is a must, you can eat your way to fewer aches and pains. If you’re looking for one current eating plan as an ideal model of the arthritis diet, think whole foods, plant-based, and well-balanced diet plans that studies have proven to be effective, such as the Mediterranean diet.

BY: Karla Walsh, Health Magazine, June 23, 2020

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
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“Staying Active With Arthritis”

PLAY VIDEO GAMES: Grab a gaming system but get off the couch. Research suggests some sports video games may burn as many calories as a brisk walk. In a study funded by Nintendo, the Wii Sports tennis, baseball, and boxing games all qualified as moderate-intensity exercise. For joint flexibility and to improve your range of motion with arthritis, try your hand at balance games and yoga exercises.

GET YOUR DOG AND START WALKING: An eager dog can be the perfect cure for couch potato syndrome. He can keep you company and keep you motivated during your daily walks. Because walking keeps your joints flexible and your muscles strong, this low-impact, weight-bearing exercise is a good choice for people with arthritis. Research also suggests dog owners tend to have lower blood pressure and cholesterol than their pet-less peers.

WASH YOUR CAR: Washing your car offers the chance to get a workout and clean car at the same time. But don't just stand there spraying the hose at your windshield. You need to get your heart working. That means soaping up a rag and scrubbing your car from bumper to bumper. An hour's worth of hearty work can burn more than 300 calories for a 155-pound person.

MAKE A PLAY DATE: If you have kids, grandkids, or babysit for neighbors, make your time with them as active as possible. Playing hide and seek or exploring a park can be an active, low-impact workout. For people with arthritis of the hands, board games, puzzles, and crafts are not only kid-friendly activities but they may also help keep your fingers limber. For the greatest benefit, arrange regular play dates a few times a week.

CARRY YOUR GROCERIES: Make the most of your supermarket trip by carrying your groceries in the store and to your car. The weight adds intensity to walking and helps strengthen your upper body. Carry your bags across your arms to protect your hands. For an extra challenge, carry your bags up steps. Research suggests people who can carry groceries and climb stairs are less likely to have a stroke than those who can't.

CLEAN YOUR HOUSE: Don’t dread housework; it's a way to avoid the gym. Cleaning the floor counts as moderate exercise because it raises your heart rate and makes you breathe faster. Other good exercise: washing windows, hanging laundry, and cleaning the bathroom. To protect your joints: Alternate motions and the hands you use. Don't overextend your reach, and bend with your knees to save your back. Consider knee pads for kneeling.

DANCE THROUGH YOUR CHORES: Some household chores, like unloading the dishwasher, don't raise your heart rate on their own. But you can kick things up a notch by putting on music and moving! Try dancing while dusting, vacuuming, cooking, or putting away dishes. The trick is to use music you love, so you'll have fun while working up a sweat.

TEND YOUR GARDEN: Gardening can provide a surprisingly well-rounded workout. Wielding a rake or shovel can strengthen your muscles, improve flexibility, and raise your heart rate. An hour of weeding or digging is great for endurance, too. To avoid stooping, use long-handled tools or build raised garden beds. As a bonus, whether your focus is on tending flowers or fruit, you’ll have something to show for your efforts.

FIND FITNESS FRIENDS: Instead of planning lunch dates, suggest meeting friends for a brisk walk through the mall or a park. While you may be tempted to shrug off a solo workout, you will be less likely to stand up a friend. And being active can help you meet weight loss or goals if you have them. If you're overweight, losing extra pounds can help reduce arthritis pain -- especially in the knees.

VOLUNTEER YOUR TIME: Help yourself and other people by taking on volunteer projects that benefit both mind and body. Consider walking dogs at the local animal shelter, planting trees, coaching a youth sports team, or building houses. Studies show that older adults who volunteer regularly have a greater sense of well-being than those who don't.

HIKE OR BIKE ON YOUR NEXT OUTING: You may be in the habit of driving everywhere, no matter how close your destination. But think about some of your favorite places -- stores, restaurants, the library, parks. Are any of them close enough to reach safely by bike or foot? If so, you'll get exercise while saving gas money. In addition, biking is easy on your joints while still giving you a good workout.

TAKE THE STAIRS: When you head toward an elevator, think before using it. By taking the stairs, you can weave exercise into your daily routine without setting aside time for a workout. However, if you have knee osteoarthritis -- a condition that affects nearly one in two people before age 85 -- your health care provider may suggest that you consider another form of exercise.

PARK IN THE LAST SPOT: Walking is one of the best forms of exercise for arthritis, so find ways to fit it into your day. Whether you're driving to the mall, office, or supermarket, make a habit of parking in the spot farthest from the entrance. Then power walk to the front door. When this becomes too easy, try parking a couple of blocks away from your destination. Wear a pedometer to see how much ground you’ve covered.

TAKE A CLASS: Like working out in a social setting? Sign up for a class. You'll have a regular exercise time and place, plus a group of people who expect to see you. Remember, a fitness class doesn't have to mean aerobics. Always wanted to learn karate or salsa dancing? Look for a class that will keep you coming back. Or join a walking group or masters swim team. Both walking and swimming are especially easy on the joints.

ADD UP YOUR EXERCISE TIME: You don't have to do all your exercises at once. It’s OK to do it in 10-minute spurts. If you're new to exercise, aim to be active 15 to 20 minutes a day, three days a week. Then work up to 30 minutes every day. The key is doing activities that will work your large muscle groups, quickening your breathing and heart rate. Unsure about which activities may be best for you? Ask your doctor.

REVIEWED BY: Tyler Wheeler, MD on October 14, 2018, WebMD

REFERENCES:

WebMD Health News: "Wii Games Burn Calories Like a Brisk Walk," "Real-World Fitness May Cut Stroke Risk."

WebMD Medical Reference from Healthwise: "Healthy Aging: Physical Vitality," "Quick Tips: Fitting Physical Activity Into Your Day," "Fitness: Staying Active When You Have Young Children," "Emotional and Mental Vitality."

Arthritis Today: "Wii Fitness: Making Home Exercise Equipment Fun," "Having Fun With the Grandchildren," "Make Needlework Finger-Friendly," "Simplify Household Chores," "Gardening Tips for Everyone," "Knee Osteoarthritis: New Study Shows Higher Risk."

WebMD Feature: "5 Ways Pets Can Improve Your Health," "Get Fit by Gardening," "10 Easy Ways to Make Exercise a Habit," "Family Fitness Made Fun." "What's Your Workout Personality?"

BBC News: "Dog Owners 'Lead Healthier Lives," "Diets for the Ages."

Arthritis Foundation: "Walking," "Protect Your Joints," "Daily Physical Activity Lessens Severity of Arthritis."

Harvard Medical School: "Calories burned in 30 minutes for people of three different weights."

CDC: "General Physical Activities Defined by Levels of Intensity."

Medline Plus: "Arthritis."

The John Hopkins Arthritis Center: "Osteoarthritis Weight Management."

American Academy of Orthopedic Surgeons: "Arthritis of the Knee."

National Institutes of Health, Division of Nutrition Research Coordination: "General Guidance for Pedometer Use."

WebMD Medical Reference provided in collaboration with the Cleveland Clinic: "Arthritis: Exercise to Treat Arthritis.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.