Arthritis, Healthy Eating And You
Do you experience swelling and aching in your joints in the winter? Do you also experience pain in the joints after you have had a sumptuous Italian dinner? Your joints and the muscles surrounding the joints hurt because they are inflamed. Chronic inflammation is the cause of certain types of arthritis, namely, rheumatoid arthritis, psoriatic arthritis, gouty arthritis and systemic lupus erythematosus. There is another common type of arthritis called osteoporosis that results from the degeneration of your bone tissues. Therefore, causes of autoimmune diseases like arthritis cannot be specifically ascertained, neither is their cure. However, you can control the factors that trigger your symptoms of arthritis. You can do so by changing your diet plan to ease the pain, and here is how:
Olive Oil: You might love Italian cuisine, but if you are suffering from arthritis, you must switch to Mediterranean instead. Olive oil has been found to reduce stiffness and pain among patients suffering from rheumatoid arthritis. The oleic acid present in olive oil contains antioxidants like polyphenols and omega-3 fatty acids that help counter inflammation.
Dairy Produce: Milk and milk produce are major sources of calcium that are required for building bone tissues, which also offer benefits for preventing or fighting osteoporosis. Also, women with a history of having consumed more vitamin D had lower risks of rheumatoid arthritis, according to a recent study. In addition, dairy products are abundant sources of vitamin D. You can try low-fat dairy like yogurt but if you are lactose intolerant you should abstain. Other sources of Vitamin D are oily fish and sunlight.
Fish: Fish are not only rich sources of necessary proteins, but they are abundant sources of omega-3 fatty acids. These fatty acids help reduce the levels of Low-Density Lipoprotein (LDL) or the ‘bad cholesterol’ in the blood, while simultaneously increasing the levels of good cholesterol. The reduction in LDL levels prevents inflammation of your blood vessels that are otherwise associated with arthritis. Salmon, herrings, and anchovies are good choices in omega-3 rich sources.
Fruits And Vegetables: Fruits are rich sources of vitamin C and anthocyanins. Both vitamin C and the phytochemical, anthocyanin, are antioxidants that oxidize free radicals and prevent cellular damage. All citrus fruits like oranges, lemons, and mangoes are sources of vitamin C. Cherries are rich sources of the reddish pigment, anthocyanin, that have anti-inflammatory properties, while dragon fruits have rich antioxidant properties too. Some vegetables, like carrots, contain the antioxidant, beta-carotene, that helps prevent arthritis.
Dietary Fiber: The way to good health is by having a clean digestive system. Dietary fiber assists in keeping a healthy digestive system. Dietary fiber or roughage can be soluble or insoluble. Soluble fiber gets absorbed into our blood and helps in the lowering of LDL, and simultaneously reduces inflammation. Insoluble fiber, on the other hand, helps in maintaining consistent bowel movement and preventing constipation and other digestive problems.
Arthritis and other similar diseases are painful, with no definite cure. You cannot stop the disease but you can delay it, as well as control it by eating right. Eating healthy can resolve many health issues as well as make you fit. You must have a balanced diet including adequate proteins, fatty acids, carbohydrates, minerals, and vitamins to keep arthritis at bay.
