Having arthritis causes your body to be in an inflammatory state, typically causing a lot of pain and stiffness to the person who is suffering from arthritis. Some don’t know, but what you eat can also affect your arthritis. Certain foods can cause more inflammation, while others can help reduce the symptoms of arthritis.
Here we are going to discuss six foods you should avoid when you are dealing with arthritis, and six foods will help you manage your arthritis better. Let’s look at the foods you need to avoid first.
1. Processed Sugars
Dessert can be tasty, but it can also be causing you to have worse arthritis. According to the American Journal of Clinical Nutrition, processed sugars can trigger the release of inflammatory messengers that are called cytokines. Try to avoid fructose or sucrose when buying certain foods.
2. Saturated Fats
Pizza and cheese have a high amount of saturated fat, which helps trigger adipose inflammation. This type of inflammation worsens arthritis inflammation and is overall not good for your body. Saturated fats can also be found in red meat, full-fat dairy, and pasta.
3. Refined Carbs
White flour, white rice, white potatoes, and cereals all have a ton of refined carbohydrates that fuels inflammation. If you have arthritis, you may want to cut some of the refined carbs out of your diet and see if your pain downgrades a bit.
4. MSG
Mono-sodium glutamate helps enhance our food flavor and is usually found in Asian food or soy sauce. Some fast-food restaurants also use the flavor enhancer, plus it can be found in soup, salad dressing, and deli meats. MSG is known to cause two important pathways of chronic inflammation, which isn’t good if you have arthritis.
5. Omega 6 Fatty Acids
Our body needs Omega 6 Fatty Acids to help average growth and development according to the Arthritis Foundation, but our bodies need a balance between omega-6 and omega-3 fatty acids. If there is excessive consumption of omega-6, it can cause of body to produce a pro-inflammatory chemical. Try to limit your use of oils like soy, peanut, and vegetable.
6. Casein and Gluten
If you are suffering from joint pain, you may want to try laying off the gluten and casein. This is typically found in pasta or food items that include wheat, barley, and rye. Research has shown that some people who are suffering from arthritis also have gluten sensitivity.
As you can see, there are a lot of foods that are unhealthy for you and can cause your inflammation to be worse when dealing with arthritis. Now we can look at the types of food you should eat if you have arthritis.
1. Fish
Fish are filled with inflammation-fighting omega-3 fatty acids. To help relieve your inflammation, the Arthritis Foundation recommends eating 3 to 4 ounces of fish twice a week. Look into making salmon, tuna, mackerel, or herring to get the most of your omega 3.
2. Cherries
Anthocyanins are found in cherries, and it is known to have an anti-inflammatory effect. Studies have also shown that cherries help reduce the frequency of gout attacks due to anthocyanins. This excellent anti-inflammatory agent is also found in other red and purple fruits like strawberries, raspberries, blueberries, and blackberries.
3. Broccoli
Broccoli is filled with vitamins K and C, which have a compound in them called sulforaphane. Researchers found that is compound could help prevent or at least slow the progression of osteoarthritis. Broccoli also has a ton of calcium, which helps your bones.
4. Citrus
Oranges, grapefruit, and limes are rich in vitamin C, and getting a good number of vitamins helps in preventing inflammatory arthritis. Vitamins will also help maintain your joints with osteoarthritis.
5. Beans
Beans are an underdog in so many ways. This fantastic food is filled with fiber that is known to lower CRP. They are a great source of protein and helps muscle growth, plus they are rich in folic acid, magnesium, iron, zinc, and potassium. All of them has a fantastic benefit for your heart and immune system, which can fight inflammation. Red beans, kidney beans, and pinto beans are especially great if you have rheumatoid arthritis.
6. Nuts
Nuts are great to snack on, and they are rich in protein, calcium, magnesium, zinc, vitamin E, and alpha-linolenic acid. All these things are great in fighting inflammation, especially inflammation that is caused by osteoarthritis and rheumatoid arthritis. Next time you’re hungry try to grab a handful of walnuts, pine nuts, pistachios, or almonds.
There you have it, six foods you should avoid and six foods you should eat if you are dealing with inflammation caused by arthritis. Some of these foods might help in reliving your inflammation, and you might be able to get an idea of what foods are causing your inflammation to become worse.
This article originally appeared on AboutZenLife.com
