Guest guest Posted January 1, 2011 Report Share Posted January 1, 2011 Eat to Beat Inflammation Do you have stiff, inflamed joints? The answer may involve your diet. Discover which foods to eat (and which to avoid) to reduce RA symptoms. By Michele Bloomquist Medically reviewed by O. Hwang, MD, MPH Print E-mail Page 1 of 13 Next » The most troubling symptoms of rheumatoid arthritis — pain, stiffness, and swelling — stem from the same source: inflammation. Changing your diet alone probably won’t reduce inflammation enough so that you don’t need other treatments to manage your RA. But it can help reduce the amount of medication needed and the side effects of the medications, says Lona Sandon, a registered dietitian and a spokesperson for the American Dietetic Association who is also an RA patient. Although the compounds in many foods are alleged to improve RA symptoms, more research is needed to establish how much of the compounds in any particular food would have to be eaten to derive the benefit. Still, Sandon adds, eating well has never been known to make any health condition worse. Here are 10 foods that may help reduce RA symptoms and pain — and one that won’t. Last Updated: 09/20/2010 Next: Say Yes to Salmon 10 Foods That Fight Inflammation Say Yes to Salmon Print E-mail Page 2 of 13 « Previous | Next » Sandon says that the strongest connection between reduced arthritis symptoms and a food has been shown in studies of omega-3 fatty acids. This is because omega-3s help reduce inflammation. Salmon, fresh or frozen, contains the highest naturally occurring levels of omega-3s of any food source. You may have heard warnings that certain fish contain toxic amounts of mercury, but luckily, salmon is not on that list. American Heart Association guidelines say it's safe to eat two 3.5-ounce servings of salmon a week. Increasing your salmon and fish intake alone may not supply all the omega-3s you need to fight inflammation and reduce symptoms. A daily fish oil supplement can make up the difference, but because taking too much fish oil can be harmful, you should talk to your doctor before starting to take a supplement. Last Updated: 09/20/2010 Next: Call on the Citrus Previous: Eat to Beat Inflammation 10 Foods That Fight Inflammation Call on the Citrus Print E-mail Page 3 of 13 « Previous | Next » Citrus foods such as oranges, grapefruit, lemon, and limes are rich in vitamin C — a dietary component necessary for the synthesis of collagen, which helps build and repair blood vessels, tendons, ligaments, and bone and is therefore helpful for people with osteoarthritis, Sandon says. Citrus fruits are also good sources of inflammation-fighting antioxidants, which are helpful for those with rheumatoid arthritis. So start your day with a glass of orange juice, have half a grapefruit for a snack, and squeeze lime or lemon juice on foods when you’re cooking to take advantage of the healing power of citrus. Aim for a total vitamin C intake of 75 mg per day for adult women, and 90 mg per day for adult men, the current U.S. Recommendation daily allowance. Last Updated: 09/20/2010 Next: Bring on the Berries Previous: Say Yes to Salmon 10 Foods That Fight Inflammation Bring on the Berries Print E-mail Page 4 of 13 « Previous | Next » Sandon recommends that you make one or more servings of fresh or frozen berries (blueberries, raspberries, strawberries, blackberries, or huckleberries) part of your daily diet. These little fruits pack powerful antioxidant compounds like proanthocyanidins and ellagic acid, which fight inflammation and cell damage. The amount and combination of the compounds vary by the type of berry, Sandon says, so make variety your goal. Last Updated: 09/20/2010 Next: Reach for the Cherries Previous: Call on the Citrus 10 Foods That Fight Inflammation Reach for the Cherries Print E-mail Page 5 of 13 « Previous | Next » A study by researchers from Michigan State University found that tart cherries are a good source of anthocyanins, which may have a stronger anti-inflammatory effect than aspirin. But take the news with a grain of salt, Sandon says — more research is needed to determine how much of an effect, if any, these compounds would provide when taken in the form of tart cherries or tart cherry juice. That said, she sees no harm in regularly adding cherries, sweet or tart, to your diet. Last Updated: 09/20/2010 Next: Crunch Carrots Previous: Bring on the Berries 10 Foods That Fight Inflammation Crunch Carrots Print E-mail Page 6 of 13 « Previous | Next » Add carrots, squash, and sweet potatoes to your antiarthritis shopping list, too, Sandon says. These and other orange-hued vegetables are rich in vitamin A and beta-carotene, both of which are believed to fight inflammation. Cooking seems to increase the availability of these compounds. For the biggest benefit, eat these vegetables on a regular basis in recommended serving sizes rather than overdoing it by eating them in large quantities. (A single serving of carrots is 1/2 cup, about 1 large carrot or 7 to 10 baby carrots.) Last Updated: 09/20/2010 Next: Eat More Whole Grains Previous: Reach for the Cherries 10 Foods That Fight Inflammation Eat More Whole Grains Print E-mail Page 7 of 13 « Previous | Next » Much has been made of the health benefits of whole grains, and for good reason, Sandon says. Whole grains are simply grains that still have all three parts of the original grain — the outside hull and the two inner parts. And it’s in the hull where most grains' nutrients, like vitamin E, reside. A diet rich in whole grains has also been linked to better weight control, which can help reduce pain and symptoms of RA. So switch from white bread to 100-percent whole wheat, and from regular pasta to whole grain, Sandon says, and add other whole grains to your menu — like a bowl of oatmeal in the morning or a bulgur salad at night. Last Updated: 09/20/2010 Next: Add the Onions Previous: Crunch Carrots 10 Foods That Fight Inflammation Add the Onions Print E-mail Page 8 of 13 « Previous | Next » Onions (and their cousins — garlic, leeks, and scallions) are another food that can help fight the inflammation and pain caused by RA. These pungent bulbs contain quercetin, a compound that blocks the chemical pathways that lead to inflammation in much the same way as aspirin or ibuprofen, Sandon says. Because people with RA can also have sensitive digestive systems, she recommends sautéing onions in olive oil or cooking them with other foods to offset any possible gastrointestinal distress. Last Updated: 09/20/2010 Next: Go the Ginger Route Previous: Eat More Whole Grains 10 Foods That Fight Inflammation Go the Ginger Route Print E-mail Page 9 of 13 « Previous | Next » Like onions, ginger contains compounds that function in much the same way as anti-inflammatory medications such as aspirin and ibuprofen. This versatile root adds flavor too. Add fresh peeled ginger to stir-fries, eat pickled ginger along with salmon sushi, or puree some and add it to an acorn squash soup. Ginger supplements can also help reduce inflammation, but check with your doctor before taking them, Sandon says. Too much ginger can lead to thinning of the blood, which can be dangerous if you are taking certain medications. Last Updated: 09/20/2010 Next: Drizzle on Olive Oil Previous: Add the Onions 10 Foods That Fight Inflammation Drizzle on Olive Oil Print E-mail Page 10 of 13 « Previous | Next » Olive oil — especially the green-hued extra-virgin olive oil — contains an inflammation-fighting compound known as oleocanthal, which functions in much the same way as COX-1 and COX-2 inhibitors, Sandon says. This may explain why people living in regions where olive oil is heavily used, like Greece, have lower rates of arthritis, she says. So swap inflammation-boosting butter and margarine for olive oil, which has the opposite effect. Try drizzling olive oil on a baked potato or on whole-grain bread, for example. But beware: Like other fats, olive oil is calorie-dense, so don’t overdo it. Last Updated: 09/20/2010 Next: Pineapple, Please Previous: Go the Ginger Route 10 Foods That Fight Inflammation Pineapple, Please Print E-mail Page 11 of 13 « Previous | Next » Pineapple is rich in vitamin C and the enzyme bromelain, which has been linked to decreased pain and swelling in both osteoarthritis and rheumatoid arthritis, Sandon says. So add this tropical fruit to your diet every chance you get. Try it cubed in fruit salad, baked in savory dishes, blended into a smoothie, or added to stir-fries to give a sweet-and-sour zing. Bromelain is also available in supplement form, but check with your doctor before taking it because it can interact with some common medications. Last Updated: 09/20/2010 Next: Avoid Animal Fat Previous: Drizzle on Olive Oil 10 Foods That Fight Inflammation Avoid Animal Fat Print E-mail Page 12 of 13 « Previous | Next » Sandon says the one thing people with arthritis should avoid is animal fat, from sources like red meat, butter, and sour cream. Animal fats are high in omega-6 fatty acids, which produce exactly the opposite effect of omega-3 fatty acids — they actually increase inflammation. According to experts from the University of land Medical Center, the typical American diet contains 14 to 25 times more omega-6s than omega-3s, creating an imbalance that leaves inflammation unchecked. The Mediterranean diet, says Sandon, which is rich in fresh fruits and vegetables, whole grains, olive oil, and lean protein sources, has been linked to a reduced risk of RA and to reduced pain and swelling. Last Updated: 09/20/2010 Quote Link to comment Share on other sites More sharing options...
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