Diet is a natural and cost-free way to help manage a chronic condition, so it’s no wonder that so many people living with arthritis are asking about an arthritis diet. While diet can’t cure arthritis, it may help with managing pain and strengthening joints. How? Simply losing 10 pounds is like taking 40 pounds off your joints. And new evidence reveals losing weight and eating healthier may help reduce inflammation. The following anti-inflammatory foods may support the management of chronic arthritis.
Fish
Omega-3 fatty acids found in some types of fish are thought to fight inflammation. The American Heart Association recommends three to four ounces of fish twice a week. The best sources of omega-3s include salmon, tuna, scallops and other cold-water fish. If you don’t like fish, consider taking a fish oil supplement (with your physician’s approval). Studies have shown that taking 600 to 1,000 mg of fish oil daily may ease joint stiffness, tenderness, pain and swelling.
Avocado
With 20 different vitamins and minerals, avocados are incredibly nutritious. While avocados are high in fat, it’s heart-healthy fat. And it’s actually this fat that may help fight inflammation and relieve symptoms of arthritis. So treat yourself to some avocado on your sandwich or burger next time you’re out to eat—although keep the portion small if you’re trying to manage your weight.
Berries
Berries may be small, but they’re packed full of fiber, vitamins and minerals. They also contain anthocyanins, which are antioxidants that may boost your immune system and help fight inflammation. Load up a bowl of yogurt or a smoothie with strawberries, blueberries, raspberries and blackberries for a flavorful and healthful snack!
Broccoli
Known as a superfood, broccoli is rich in antioxidants and is associated with a decreased risk of heart disease and cancer. One of these antioxidants, sulforaphane, is considered an inflammation-fighting powerhouse. Shake up the traditional steamed broccoli routine by chopping up raw broccoli to use in salad or ricing a head of broccoli to use as a side.
Dark chocolate
Packed with antioxidants that may reduce inflammation, dark chocolate can make an ideal treat. Just make sure to grab a bar that contains at least 70% cocoa in order to reap the health benefits of this tasty treat and don’t overdo the portion size.
Peppers and tomatoes
Both peppers and tomatoes contain antioxidants that may fight inflammation and may help reduce the symptoms of arthritis. Have fun adding them to your favorite foods for extra color and flavor!
While eating a diet rich in inflammation-fighting antioxidants may help curb the effects of arthritis, sometimes more help is needed. When that happens, the AdventHealth Shawnee Mission Hand Specialty Center is here to help. As the only facility in the greater Kansas City area to exclusively offer a full spectrum of services for the treatment of hands and wrists, we specialize in caring for rheumatoid arthritis and in joint replacement. Visit us online or contact 913-676-8626 to learn more about our services.
For more on anti-inflammatory diets and pain management, check out community wellness classes and events from AdventHealth.