Arthritis and Inflammation – Diet Recommendations
Arthritis is marked by inflammation that takes place in one or more joints. The underlying reason for the inflammation can come from different sources. Some common sources are wear and tear of joints with age, infections, and systemic diseases. Symptoms of arthritis are pain, swelling and stiffness to a joint. At our midtown physical therapy clinic, we see quite a few patients with arthritis and inflammation.
While physical therapy, chiropractic, and acupuncture are excellent tools for helping with arthritic pain, diet must not be ignored when aiming to control systemic inflammation. In this blog post, we are going to address foods that influence inflammation.
Foods That Increase Inflammation
Let’s go over some of those foods that increase systemic inflammation. One of the biggest culprits is processed sugar. Sugar is a sneaky little molecule that goes by many different names on the market, so just look for words with the ending “ose”. Saturated fats are next on the list. These include cheese/whole-dairy, red meat, and some pastas. An excess of these foods can additionally lead to heart disease, one of the leading killers in America.
Trans fats, which are present in processed and fried foods and all foods that contain “partially hydrogenated oils”, spike inflammatory factors and put you at risk for high cholesterol. While healthy in moderation, an excess of Omega-6 fatty acids create pro-inflammatory cells. Foods containing Omega-6s are corn, sunflower, grapeseed, soy, peanut and vegetable oils.
We can’t forget refined carbohydrates such as white bread/rice and foods containing gluten and casein. It may be hard at first to cut these foods out, but your body will thank you afterwards.
Foods That Decrease Inflammation
Now that we’ve touched on what to kick out of your diet, let’s talk about what to put into it. First up to bat are fish. Get your fill of Omega-3 fish, such as salmon and tuna, at least 2x a week. Try adding soy products to get a dose of protein and fiber. When looking for an oil to cook with, use olive or avocado oil.
Increase your intake of red and purple fruits, especially cherries, to boost immunity and decrease systemic inflammation. Get low-fat dairy products when reaching for yogurt, milk or cheese to get your daily vit D. Green tea, broccoli, garlic, nuts, legumes and citrus fruits all contain anti-inflammatory rich properties and add great flavor to a diet.
Finally, when opting for some pasta or bread, grab whole grain products. Try adding these foods to your diet and see for yourself how your body feels.
Conclusion
Arthritis can be a debilitating disease. Taking control of your diet in conjugation with our skilled physical therapists, chiropractors, massage therapists, nurse practitioner and acupuncturist here at CSC+M you will be feel better in no time!
