What is arthritis?
As we age, a number of things can go wrong with our musculoskeletal system. One of these is arthritis. Arthritis refers to an inflammation of one or more joints. The inflammation causes pain at night and a certain stiffness when standing up. The joints are swollen, stiff, deformed and painful. If the condition lasts longer than three months, we speak of chronic arthritis.
Nutrition and Arthritis
Make sure your diet cold water fish contains such as herring, mackerel, trout, salmon and tuna. Studies have shown that fish oil can lubricate joints and relieve morning stiffness. A servings of fish provides about one gram of omega-3 fatty acids per 3 ½ grams of fish. If you don't like fish, you can also Omega 3 take as a supplement. Enrich your diet with extra fiber from fruits, vegetables, and whole grains can also help reduce inflammation. Studies show that adding fiber to the diet results in lower levels of C-reactive protein (CRP) in the blood; CRP is an indicator of inflammation.
As for vegetables, give preference to green vegetables. Especially cabbage and broccoli restore the body's acid balance. Bioactive and biogenic foods are also beneficial. Examples of these are young shoots (e.g. garden cress) and sprouted grains.
Foods with potential negative effects on inflammation.
While some foods appear to reduce inflammation, there are also nutrients that have been shown to increase inflammation. One possible culprit that can fuel inflammation is omega-6 fatty acids, which are found in corn, sunflower, safflower, and soybean oils and many snack foods and fried foods. Consuming more omega-6s than omega-3s increases your risk of joint inflammation and obesity. Keep fresh fruits and vegetables on hand to avoid processed snacks that often contain omega-6s. Due to menopause or steroid treatment, some people with arthritis may need more of certain vitamins and minerals. The most common deficiencies include folate, vitamins C, D, B6, B12, and E, calcium, magnesium, selenium, and zinc.
The key to nutrition and arthritis is maintaining a healthy, balanced diet. One way to do this is to consider following a Mediterranean diet, which includes plenty of omega-3 fatty acids, fruits, vegetables, and whole grains.
