8 Anti-Inflammatory Foods You Should Be Eating and Why

Most likely, you’ve heard the saying “food is medicine” right? But did you know that there is truth in those words? So if you’re struggling with arthritis pain and have not altered your diet, what are you waiting for? Chances are, you may be unknowingly causing some of your own pain. Certain foods contain anti-inflammatory, antioxidant, and analgesic properties that naturally have positive impacts on the body and may assist with inflammation due to arthritis. 

You can also consider a conservative approach that incorporates health and pain management by way of natural therapies, healthy foods, and welcoming nature and mindfulness into your new lifestyle.

What is Arthritis?

Arthritis is a continuous progression of inflammation in one or more of the joints in your body where the inflammation targets the cartilage. Normal joints consist of a linkage of two bones encircled by a capsule, the bottom of each bone is protected by cartilage, which assists in smooth joint movement. Causes of inflammation can include:

• Physical stress
• Chemical stress
• Emotional stress

What Is Conservative Medicine?

Conservative medicine uses many treatment methods to assist their patients in taking responsibility for their own health and well-being to achieve optimal health. These methods depend on your practitioner’s training and may consist of:

1. Educate the patient on lifestyle changes, wellness, and taking care of yourself, which may include:

• Diet
• Exercise
• Relationship
• Psychotherapy
• Spiritual counseling

2. Complementary and alternative therapies, such as 

• Acupuncture
• Homeopathy
• Naturopathy
• Chiropractic Care
• Massage Therapy

3. Western medications and surgical procedures

The most common type of arthritis is osteoarthritis, this causes joints in the cartilage to start to break down due to wear and tear. Arthritis afflicts more than 6 million Canadians and 30 million adults in the US. Although arthritis can impact any joint in your body, it is most often felt in the:

• Knees
• Shoulders
• Hands
• Hips
• Spine

Modifying your diet may help mitigate arthritis and chronic pain, such as: 

• Pain
• Stiffness
• Swelling 

There is a list of foods that should be regularly included in your diet due to their inflammation-fighting characteristics. We will also crush some of the most common food myths regarding arthritis.

How Diet Helps with Arthritis?

No food will cure arthritis, but did you know that certain foods can help to improve some of your symptoms, as reported by the Arthritis Foundation? Sure enough, it’s been proven that certain foods do have anti-inflammatory properties that can minimize your symptoms, keep in mind that just as there are good foods that you can eat, there are also certain bad foods that can cause inflammation.

Foods That Can Cause Inflammation 

You may want to stay away from these foods, especially if you’re battling arthritis inflammation or other chronic pain.

• Sugar and high-fructose corn syrup
• Seed and Vegetable oils
• Artificial trans fats (unhealthy fats) 
• Refined carbs (most fiber has been removed)
• Excessive Alcohol consumption
• Processed meat contains more advanced glycation end products (AGEs). (AGEs are known to cause inflammation)

Eight Anti-Inflammatory Foods to Eat and Why

Adding these foods to your diet can help to strengthen your muscles, bones, and joints, and help your body battle inflammation and disease.

1. Don’t Slide By the Oily Fish

Did you know that oily fish contain many healthy omega-3 fatty acids? These fatty acids consist of anti-inflammatory properties that may be beneficial to people suffering from arthritis?

Try to have at least one serving weekly of:

• Salmon
• Sardines
• Mackerel
• Fresh Tuna

If you’re not a fan of fish, try supplements such as: 

• Fish Oil
• Krill Oil
• Walnuts
• Chia Seeds
• Flaxseed Oil 

2. Be Loyal to These Oils

There are also some oils that have the ability to reduce inflammation, like extra virgin olive oil, which is touted for its high levels of oleocanthal, which may be comparable to NSAIDs. Other great options include Safflower and Avocado oils, which may also assist in lowering cholesterol.

3. Dairy Shouldn’t Be Scary

Vitamin D and calcium are important nutrients to your body, as they provide the bones with strength and help to build muscle, which could help in decreasing your pain. Milk, cheese, and yogurt are rich in both. For people who are lactose intolerant, there is lactose free milk.

4. Don’t Skip the Dark Leafs

One food that can give your immune system a boost is rich in calcium, absorbs vitamin D, and fights stress with its phytochemicals, and antioxidants are dark leafy greens. Don’t skip over these leaves:

• Kale
• Chard
• Spinach
• Collard Greens

5. If You’re Not Eating Broccoli — You Ought to Be

This vegetable is rich in vitamins C and K, provides calcium that strengthens your bones, and is also enriched with a compound called sulforaphane. So go ahead and reach for the broccoli.

6. Green Tea For Thee

Green tea includes elevated levels of polyphenols, which are antioxidants that may reduce inflammation and slow damage to your cartilage.

7. Garlic May Stop It

A compound in garlic called diallyl disulfide may be able to prevent the enzymes in your body from damaging cartilage.

8. Need More Nuts Please?

Nuts are heart healthy, they boost your immune system due to the alpha-linolenic acid (ALA)  that they contain, as well as having elevated levels of: 

• Zinc
• Fiber
• Calcium
• Vitamin E
• Magnesium

Conclusion

Eating a balanced diet rich in plants, fiber, and anti-inflammatory fats can help to ease symptoms of arthritis. If you’re suffering with pain from joint arthritis and are not able to enjoy the activities that you love, contact us today.