Arthritis is a daily struggle for so many people and the pains are not just in the joints but all over the body. It has many types such as osteoarthritis, rheumatoid arthritis and the like; the disease brings constant pain, stiffness and inflammation in the joints. These symptoms include pain and stiffness, weakness, fatigue, and dysfunction in balance which interferences movements and lead to disability, simple and instrumental activities of daily living and quality of life. Despite the fact that the therapy of arthritis is mainly medicinal and therapeutic, the use of such an extensive approach, including the selection of food, can be equally efficient.
Diet fights inflammation and plays a major role in management of joints. Certain type of foods contains chemicals that have an anti-inflammatory effect, antioxidants and other nutrients that may slow down arthritis and possibly even stop the progression of arthritis. For instance, you have omega-3 fatty acids, antioxidants and vitamins C and E that have the ability to reduce joint pains. Such foods can help in the prevention of pain and also help arthritic patients to enjoy a normal and active life.
The same is true for arthritis; there is no handshake for this disease but diet can be a lifesaver. The proper choice of food also allows to combine it with other types of treatment, and reduce inflammation and improve the function of the joints. With this in mind, the seven foods which are nutritious hence can assist in eradicating arthritis pain and enhancing the joint well-being of the persons suffering from arthritis are as follows.
Here are the 7 Nutrient-Rich Foods to Relieve Arthritis Pain
1.Fatty Fish
Omega-3 fatty acids good for inflammation are abundant in fatty fish such as salmon, mackerel, and sardine. Omega-3s are known to decrease the inflammation and swelling of joints so it is ideal for people with rheumatoid arthritis. Consuming fatty fish in your diet may also improve heart health and thus, the inclusion of this type of fish in your diet may be very useful. But then again if you are not so fond of fish, there is no need to worry as you can get your dose of omega-3 through fish oil supplements. But, to get the natural benefits, it is recommended that you take at least two portions of fatty fish per week.
2. Leafy Green Vegetables
Spinach, kale, and Swiss chard are some examples of rich sources of vitamins C, E and K that fight inflammations in the body. Among all vitamins, Vitamin C has the most importance for the health of collagen, which forms cartilage. The fresh green also has the antioxidant that fight the oxidative stress that is a cause of inflammation. See the spinach as a colourful addition to your morning smoothie, or as a delicious base for a raw kale salad or sautéed Swiss chard with garlic as a side dish. The options are endless!
3. Berries
Fruits such as strawberries, blueberries, and raspberries are sweet and healthy as they contain antioxidants, vitamins and fibre. They contain anthocyanins, chemicals that have the capability to reduce inflammation that is associated with arthritis. Berries contain Vitamin C which plays a role in building collagen to support the strength of joints. The best way to include berries in your diet is to put them in your yogurt, cereal or blend with the smoothies. They can also be consumed as a snack and are also very healthy for one to take at any given one time.
4. Olive Oil
Extra virgin olive oil is one of the main components of the Mediterranean diet and has anti-inflammatory properties. They contain a compound referred to as oleocanthal which works in a similar way to NSAIDs, which are used to help ease arthritis pain. One should be able to pour olive oil over salads, cook with it or just have some bread dipped in it as part of their diet. All that is needed is to make sure that you do not take it in large quantities as it contains calories which are not very good for your health.
5. Nuts and Seeds
Healthy fat sources including nuts and seeds include almonds, walnuts, chia seeds, and flaxseeds. They also contain an adequate measure of Omega 3 fatty acids, mainly walnuts and flax seeds that fight inflammation. Also, they are rich in other minerals such as magnesium that can assist in lessening muscle and joint firmness. A few nuts or seeds on your plate of salad, bowl of oatmeal or yogurt can go a long way in increasing your daily nutrient consumption. They’re also great for eating on the go!
6. Garlic
It is not only a tasty ingredient for food, but it is also very nutritious. One study also indicates that it has an anti-inflammatory property that can help reduce the symptoms of arthritis. Research indicates that garlic can boost the immune system and it might help prevent arthritis from developing in the first place. Including garlic in your diet is very simple. You can sauté it for a bitter taste, stir fry, use it in soups, in sauces, or even roast it for a sweet flavour. The more the merrier in this case where more nutrient rich ingredient is added into the food preparation.
7. Turmeric
Curcumin is an active component of turmeric, a yellow spice widely used in preparing Indian dishes, which has excellent anti-inflammatory and antioxidant effects. The various studies done reveal that curcumin has an effect on reducing joint pain and stiffness in arthritis patients, especially if taken daily. But to get the best of it, use it in your cooking or prepare a warm cup of ‘golden milk’ in a glass of warm milk with a spoonful of honey. To increase the benefits of absorption, take turmeric with black pepper, as the contents of piperine in the pepper increases the value of curcumin in turmeric.
Conclusion
Including these foods into your diet can be as easy and natural as it is healthy in improving arthritis symptoms and joint conditions. As you will find, these important foods cannot cure arthritis but they can lower inflammation, flexibility, and discomfort, making mobility and quality of life much improved. It is important to note that it is not just an anti-inflammatory diet, but a balanced diet containing many of the foods listed here that will help to ease the symptoms as well as improve one’s health. Adding these dietary changes to other treatments and incorporating a regular exercise regimen provides a fuller way to deal with arthritis.
However, it is essential to remember that the symptoms of arthritis are always different in every person, so it is always better to consult a doctor and get professional advice. This means that you don’t have to drastically change your diet, but making minor changes to what you eat and when you eat will go a long way in alleviating arthritis pain and improving your quality of life. Do not wait another day to begin including these foods in your diet to help reduce arthritis pain and find out how they can be a part of the arthritis management process to get you on the path to a better quality of life.
