Many different conditions can lead to painful joints, including osteoarthritis and rheumatoid arthritis. According to the Status of Arthritis in Canada Report, published in August 2019, arthritis is the most prevalent long-term health condition in Canada with six million (one in five adults) diagnosed.
Pain, stiffness, redness and swelling caused by inflammation of a joint interfere with both physical and mental health and bring a diminishing quality of life as these symptoms lead to significant and irreparable damage to the affected areas often resulting in loss of function.
Normally, inflammation is a defence mechanism in the body that helps prevent the growth of abnormal cells, stimulates healing of damaged tissues, and directs cells to fight viral and bacterial infections. But research indicates that persistent inflammation is the source of many diseases, including arthritis. Chronic inflammation requires the body to activate certain mediators to protect cells. However, when present for long periods of time, they can destroy healthy tissue and activate disease.
Obesity, stress and genetics raise the levels of inflammatory compounds. Individuals with arthritis can manage joint pain and swelling with several natural therapies. One scientifically proven method to treat joint diseases naturally is to add anti-inflammatory foods to our diet.
According to the Arthritis Society, research suggests that the kinds of food eaten may help manage arthritic symptoms. The key to reducing inflammation through diet includes eliminating foods with too much sugar, preservatives and additives, and consuming more whole foods, such as fruits and vegetables, seeds, nuts and oily fish.
In addition, spices like turmeric and cayenne pepper possess anti-inflammatory properties. Capsaicin, found in pepper, is a compound that reduces a pro-inflammatory protein that is found at the site of swollen tissues and abnormal cells. Reducing this protein can decrease pain, swelling, and even joint and tissue damage. Multiple studies indicate that curcumin found in turmeric can also reduce joint pain and swelling.
Consider adding the following foods into the diet to decrease inflammation:
White and Green Tea: White and green teas are full of polyphenols, which are chemicals found in foods and spices that fight off inflammation and reduce oxidative stress, relieving symptoms of arthritis.
Olive Oil: Using extra-virgin olive oil in cooking and in dressings and sauces adds omega-3 fatty acids, which are known to lessen inflammation. Olive oil also contains oleocanthal, which is a natural, powerful antioxidant that acts like ibuprofen, easing inflamed joints and lessening stiffness.
Whole-Grains: Grains such as brown rice, oats and quinoa can lower inflammatory compounds that spark flare ups. Whole grains contain levels of fibre, antioxidants, vitamins and minerals beneficial for those with arthritis.
Fruits and Veggies: Brightly coloured vegetables like bell peppers, carrots and dark, leafy greens, such as arugula, romaine, spinach and kale contain powerful nutrients. Cruciferous veggies such as cauliflower, broccoli and Brussel sprouts are good additions to the diet as their antioxidants help reduce joint damage caused by inflammation.
Fruits such as blueberries are touted for their anti-inflammatory properties. These tiny fruits are packed with delphinidin, malvidin and kaempferol, which are compounds that Canadian researchers say reduce inflammation and encourage tissue healing.
Citrus fruits, such as grapefruit and oranges contain high quantities of antioxidants like vitamin C to help soothe burning joints. For a tasty snack, try a clementine or add grapefruit to salads.
Another excellent fruit is pineapple, which contains bromelain, recognized as an anti-inflammatory and pain-relieving agent in both rheumatoid arthritis and osteoarthritic patients since 1964. Bromelain appears to possibly decrease joint swelling and improve joint mobility.
Clinical studies found that bromelain’s anti-inflammatory and analgesic properties make it an effective treatment for the pain, swelling and joint stiffness associated with osteoarthritis.
Additionally, legumes like lentils and beans are full of protein, vitamins and minerals and are a great source of fibre, which lowers the levels of C-reactive protein (CRP), a substance that is a sign of inflammation in our body.
Nuts and Seeds: Almonds, pecans and walnuts are rich in healthy fats and contain antioxidants that fight inflammation. Research shows that consuming nuts daily reduces levels of the C-reactive protein, a marker of inflammation. Also, flax, pumpkin, sesame and sunflower seeds are rich in healthy fats and are healthy choices.
Seafood and omega-3s: Salmon, mackerel, sardines and tuna contain healthy omega-3 fatty acids that lessen aches by lubricating the joints. These fats not only prevent the formation of inflammatory compounds but also help destroy them. Fish is high in vitamin D, a bone-building nutrient. Just 85 grams of salmon can provide more than the daily recommended vitamin D.
Red Wine and Cocoa: Red wine contains resveratrol, which is a natural anti-inflammatory. Cocoa, particularly dark chocolate, contains flavanols that help eliminate toxins and are known to reduce the production and effect of pro-inflammatory substances.
Diet can play a vital role in promoting overall wellness and curtailing the onset or progression of diseases that are negatively affected by inflammation. More people are becoming aware of the effects of inflammation on the body and are using natural remedies to relieve joint discomfort.
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