Arthritis is a generic term used for referring to more than 150 different conditions that affect muscles, bones, and joints. The accurate medical term used for them is musculoskeletal conditions. Also, there is no permanent cure for conditions like rheumatoid arthritis (RA). It is managed with medicines, lifestyle changes, and proper diet. You must also keep in mind that eating a healthy and well-balanced diet can promote good health and reduce the symptoms of these conditions. Read on to know the link between eating healthy and arthritis symptoms.
Healthy Eating And Arthritis Symptoms
You should already know that eating a wide variety of healthy foods ensures that your body gets all the essential minerals, vitamins, antioxidants, and other nutrients. Along with this, you must also have adequate fluid intake as it can help with maintaining weight and energy levels. This may in turn reduce the severity of arthritis symptoms.
Foods To Eat To Reduce Arthritis Symptoms
Oily Fish: Oily fish are rich in omega-3 fatty acids, which are polyunsaturated fats that have an anti-inflammatory effect.
People with arthritis should aim to eat at least one of the following oil fish per week:
- Sardines
- Salmon
- Mackerel
- Fresh tuna
People who do not like to eat fish can take an omega-3 supplement like fish oil, krill oil, or flaxseed oil.
Oils: Similar to fish oil, some of the oils used for cooking can help with reducing the inflammation due to arthritis. For example, extra virgin olive oil has high amounts of oleocanthal, which has several properties similar to nonsteroidal anti-inflammatory drugs (NSAIDs). Likewise, safflower and avocado oils are also healthy options.
Dark Leafy Greens: Dark leafy green vegetables are rich in vitamin D and stress-reducing antioxidants and phytochemicals. You must know that vitamin D is essential for maintaining bone health because it plays a key role in the absorption of calcium.
Listed below are dark leafy greens that can be useful in reducing arthritis symptoms:
- Spinach
- Chard
- Kale
- Collard greens
Dairy: Dairy products like milk, cheese, and yogurt are rich in vitamin D and calcium. These nutrients can be useful for increasing bone strength and thereby reduce painful symptoms due to arthritis. Above all, dairy is a good source of protein which helps to build muscle.
Nuts: Nuts are good sources of calcium, zinc, magnesium, vitamin E, and fiber. Also, they contain alpha-linolenic acid (ALA), which helps to boost the immune system.
Broccoli: Researchers believe that the compound sulforaphane found in broccoli could slow down the progress of osteoarthritis.
These are some of the foods that you must include in your diet to reduce the symptoms of arthritis.
