Arthritis is a common condition affecting many people worldwide and is caused by joint inflammation. While there is no cure for this condition, there are foods to manage the symptoms. You can click here to see a list of foods to avoid when you have arthritis, put together by Seasons Retirement Communities.
Arthritis affects joints, the tissues surrounding joints and other connective tissue. While there can be mild cases, symptoms can gradually get worse over time, according to the Public Agency of Canada.
There has never been a better time to encourage your loved one to prioritize their health and relieve the symptoms, so let’s review some of the best foods for arthritis that can offer nutritional benefits and comfort.
What is arthritis?
In 2007 and 2008, it was reported that 4.2 million Canadians had arthritis. However, that number was projected to grow well past seven million as the population ages. Therefore, it’s more relevant than ever to discuss how to relieve arthritis. Before we begin, let’s outline what types of arthritis we may experience as we get older.
Common types of arthritis
There are four main types of arthritis affecting older adults.
- Osteoarthritis: This type typically affects the joints in the hands, feet, hips, knees, and spine.
- Rheumatoid Arthritis: This is an autoimmune disease causing redness, pain, swelling, and high temperatures in the lining of a joint.
- Systemic Lupus Erythematosus: This type can affect the skin, joints, heart, lungs, blood, kidneys, and brain.
- Gout: Gout typically impacts the big toe due to too much uric acid in the body.
Reducing the risk
Here are recommendations to reduce the risk of arthritis:
- Maintain a healthy body weight.
- Be physically active. This may include stretching and mobility training.
- Protect your joints to avoid injury and overuse.
- Avoid foods that trigger arthritis, such as red meat, organ meat, seafood, surgery beverages, and alcohol.
Living with arthritis
While there isn’t presently a cure for this condition, there are several ways that older adults can learn to live with it.
For example, learning about arthritis is essential for understanding your body and how to prevent or manage it. Moreover, proper information on these topics can help people recognize symptoms early on.
Understanding arthritis can also help guide older adults in managing the condition through education, physical activity, and weight control. Some medications, surgery, and food also help manage arthritis.
Foods that help relieve arthritis.
Here are some of the best foods for reducing the pain and inflammation that arthritis causes.
Fatty fish.
Fatty fish, including salmon, mackerel, trout, and sardines, are high in omega-3 fatty acids. Alternatively, some individuals prefer to consume fish oil rather than fish itself.
Omega-3s comprise Eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) sources known for their anti-inflammatory properties.
Eating fatty fish at least twice a week can help to reduce joint pain and stiffness.
Berries.
Berries such as strawberries, blueberries, and raspberries are high in antioxidants, which help to protect the body from free radicals—unstable atoms that can cause damage to the cells.
Eating berries regularly can reduce inflammation and improve overall joint health.
Broccoli.
Broccoli is a cruciferous vegetable high in vitamins C and K. It also contains a natural compound called sulforaphane, which helps block the inflammatory process, slowing down cartilage damage in osteoarthritis, as seen in a study done on mice.
Furthermore, vitamin C is essential for producing collagen, a key component in strengthening joint cartilage, and calcium is important for bone health.
So, grab that broccoli—steam it or eat it in a salad—both great options for consuming this nutritious vegetable.
Nuts and seeds.
Nuts and seeds are high in healthy fats, protein, and minerals such as magnesium and zinc. Magnesium is essential for bone health and can help to reduce inflammation, and zinc is essential for immune function and can help to promote the healing of damaged joints.
When munching on nuts, make sure to select raw and unsalted ones.
Garlic.
Not only is garlic flavourful, but it is a herb high in sulphur compounds and known to have anti-inflammatory properties.
Garlic can be so effective that the spice may reduce rates of osteoporosis in older women, according to this study.
Turmeric.
Turmeric is not just a common spice on the rack; it contains a component called curcumin. This element has anti-inflammatory properties, which can help relieve pain and increase movement for people with arthritis.
Typically, turmeric can be taken as a supplement. However, current research suggests that it is safer when consuming less than eight grams of it per day.
When in doubt, it is best to consult a physician to prioritize an older adult’s individual medical needs.
Olive oil.
Olive oil is a healthy fat high in monounsaturated fatty acids, vitamins E and K, and antioxidants. Not only does it contain anti-inflammatory priorities, but it can also promote brain and heart health.
This means it’s a good idea to consider using olive oil in cooking or as a salad dressing to reduce inflammation and improve overall joint mobility.
Whole grains.
Whole grains such as brown rice, quinoa, and whole wheat are high in fibre. These whole grains contain selenium, a very low mineral in people with rheumatoid.
Eating whole grains regularly boosts selenium, which can help decrease the chance of developing rheumatoid arthritis.
Ginger.
Ginger is an all-around superfood, used throughout the centuries by different cultures to cure various ailments, including arthritis.
The key ingredient in this food is gingerol, which has anti-inflammatory properties.
Green tea.
Green tea is very high in antioxidants such as catechins, which have been shown to have anti-inflammatory properties.
Therefore, for those with arthritis, it’s best to pass over the cup of Joe for a nice hot pot of green tea.
Conclusion.
In conclusion, while there is no cure for arthritis, we discussed foods that can help manage the condition’s symptoms.
Eating a diet rich in fatty fish, berries, broccoli, nuts and seeds, garlic, turmeric, olive oil, whole grains, ginger, and green tea overall can be very helpful in reducing inflammation and improving joint health.
Incorporate these foods into an older adult’s diet to help improve their quality of life today.