Tissues in the body are updated daily and are built from what we eat. Any kind of arthritis, associated with infection activity or excessive activity of immunity, is an inflammatory process. Therefore, an anti-inflammatory diet for joint arthritis can be one of the means of reducing symptoms.
Excess weight creates an excessive load on the joints, increases the risk of wear and deformation. But there is another reason why extra pounds are a problem. Fat is not an inert, but a metabolically active substance, capable of producing hormones and enzymes that increase the level of inflammation. Therefore, losing weight is not just a way to get rid of a large abdomen, but a targeted reduction in inflammatory reactions that hit the joints.
The main limitations of the diet against arthritis
Proper nutrition in joint arthritis should exclude products that provoke inflammation:
- Saturated fats are found in beef or pork, poultry and offal, as well as in whole dairy products (milk, sour cream, cottage cheese). They are also found in palm and palm kernel oil, which are part of any ready-made purchases: biscuits, bakery products, bars, sweets. You need to drastically reduce their consumption, read labels in stores, choose low-fat milk, yogurt, low-fat chicken and turkey.
- Trans fats have been developed to extend the shelf life of biscuits. They directly cause the formation of fatty plaques that disrupt blood circulation, including joints. Manufacturers point to the packaging of trans fat in the ingredients.
- Simple carbohydrates: sweets, bread and white-flour rolls, white rice, cookies and other refined foods provoke inflammatory reactions in the body, increasing the production of pro-inflammatory substances. Restriction of these products can reduce pain in arthritis and stop its progression.
The main components of proper nutrition for joints
Diet for arthritis of the knee, hip or any other joints is based on products that can reduce inflammation:
- Omega-3 fatty acids are recommended for people with arthritis, arthrosis and other degenerative diseases. The sources of these compounds are salmon, herring, mackerel, sardines, anchovies, trout, flaxseed oil, walnuts, seaweed and soybeans. More than a dozen studies have shown that the inclusion of fish oil in food with rheumatoid arthritis significantly improves health.
- Olive oil is a good addition to healthy monounsaturated fats. It also contains an oleocanthal substance that prevents inflammation in arthritis, blocking the way in which ibuprofen and aspirin act, the most popular anti-pain medications. Olive oil is used in cooking instead of vegetable or butter (in equal or smaller quantities). In the product of the first cold pressing the most useful enzymes.
- Antioxidants, such as vitamin C, carotenes, bioflavonoids, protect the body from destructive free radicals damaging DNA. Any health-improving diet for rheumatoid joint damage must necessarily include plant sources of oppressors of oxidative stress. Studies have shown that some of them slow the progression of the disease, hinder complications.
The best antioxidants are found in vegetables and fruits, which should be included in food for arthritis and arthrosis:
- Vitamin C is found in sweet pepper, oranges, grapefruit, strawberries, pineapples, lemons, broccoli, cabbage, potatoes.
- Beta-carotene can be found in carrots, cabbage, pumpkin, melon, persimmon, tangerines, red sweet pepper, corn, oranges, apricots, carrots, nectarines.
- Quercetin is found in onions, cabbage, cherry tomatoes, broccoli, blueberry, black currant, elderberry, cowberry, apricots, red apples, purple grapes.
- Anthocyanins enter the body together with blackberries, black currants, blueberries, aubergines, raspberries, cherries, grapes, strawberries, plums, cranberries, rhubarb and apples.
- Vitamin D is responsible for the production of many useful enzymes in the body. The menu for rheumatoid arthritis should contain enough of it, since this reduces the risk of complications and disability. The daily dose of at least 600 IU to 70 years and about 800 IU over 70 years retains muscle strength and strengthens cartilage, improves physical activity. Salmon, sardines, herring, milk and egg yolks will help to balance the diet.
- Spices have an anti-inflammatory effect, so they should be included in the diet. Ginger is considered one of the popular folk remedies for arthritis, since it relieves pain. Turmeric suppresses the synthesis of inflammatory chemicals in the body. They should be added to food for a pleasant taste and a subtle flavor.
Food for the maintenance of muscles and bones
One of the directions of nutrition in arthritis is the preservation of muscle mass, which supports the joints and unloads them:
- Milk smoothies, mixed from skim milk with the addition of bananas, any berries in a blender, will be saturated with calories and proteins.
- Homemade yogurt is made from low-fat milk and lactobacillus cultures. It will fill the body with potassium for bones, cartilage.
- Multivitamins are helpers of patients with chronic ailments causing a breakdown. You can find the right combination with your doctor.
- Fiber is important for good bowel function, as some drugs cause constipation. Oatmeal porridge with berries and bananas in the morning will be its optimal source.
- Fruits in the form of juices, salads from cruciferous vegetables, seasoned with useful oils, should become part of the diet.
There are regular, fractional and often (every 2-3 hours), try to count calories and not reduce the total energy value below 1500 kcal – all this will help the body cope with the disease.