5 Healthy Foods To Ease The Symptoms Of Arthritis
Are you tired of stiffness, pain, and swelling of joints caused by arthritis? Arthritis can be quite stressful, especially when you’re unable to carry out your regular routine tasks. For many people, arthritis often becomes debilitating as the disease progresses. Caused by inflammation of the joints, arthritis is usually genetic, and its risk increases with age.
People suffering from obesity or preexisting joint injuries face an increased risk of arthritis. The disease is not reversible and there is no permanent cure. However, treatments and medications can help in alleviating arthritis symptoms. Additionally, there are certain foods that can help ease the symptoms of arthritis.
- Whole grains: If you want to get relief from arthritis, you will need to maintain healthy body weight. Rich in fiber, whole grains help you do just that. A diet packed with whole grains also helps in lowering the levels of inflammatory proteins in the blood. However, you have to be cautious about the gluten content of whole grains. Gluten has been known to trigger inflammation in some people. If you are allergic to gluten or have difficulty in digesting gluten-rich food, it is best to stay away from whole grains. If you include whole grains in your diet, make sure you eat foods made from the kernel. These include foods made from whole-wheat flour, brown rice, oatmeal, bulgur, and quinoa. A daily serving of 3 to 6 ounces of whole grains is usually recommended.
- Red and purple fruits: Cereal, smoothies, and desserts are often incomplete without cherries, strawberries, blueberries, raspberries, and blackberries. These fruits are very effective in easing arthritis symptoms. Enriched with high levels of anthocyanins, these fruits have anti-inflammatory properties that can provide relief from symptoms such as pain and discomfort.
- Nuts and seeds: The best thing about nuts and seeds is that they are very versatile. You can choose to snack on them, or add them to stir-fries, mix them up with your smoothies, or just sprinkle them over your salad; a daily intake of about 1.5 ounces of nuts can do a lot of good to ease arthritis symptoms. About a handful of nuts and seeds makes one ounce; so, it is recommended that you have a little more than a handful to ease the symptoms of arthritis. Nuts like pistachios, almonds, pine nuts, walnuts, chia seeds, and flax seeds are packed with monounsaturated fats. These have inflammation-fighting properties and have a high content of protein and fiber. They will keep you satiated and help curb hunger pangs, thus preventing weight gain, which is one of the major triggers of arthritis symptoms.
- Fatty fish: Inflammation is one of the major triggers of arthritis. According to a study of around 33 participants, it was observed that a diet containing fatty fish had lowered the levels of certain compounds that cause inflammation. This is because fatty fish such as trout, salmon, mackerel, and sardines are rich in Omega-3 fatty acids. These have strong anti-inflammatory effects that can ease the symptoms of arthritis over time. Moreover, such fish are rich in Vitamin D. Low levels of Vitamin D may trigger symptoms of certain types of arthritis, such as rheumatoid arthritis. If adding fish to your diet is not an option, supplements containing Omega-3 fatty acids can also help lower the intensity of joint pain and morning stiffness, which are two of the most common symptoms of arthritis.
- Soy-based products: If you are not fond of fish or fish-based supplements, another healthy option for you is soy. Soy-based foods such as soymilk, tofu, and soya chunks are quite rich in Omega-3 fatty acid. These foods also help in fighting heart diseases. You can also add edamame, which is immature soybeans, to your diet to get relief from arthritis symptoms. Along with Omega-3 fatty acids, soybeans are also high in protein and fiber. Moreover, these are very low on fat.