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Dealing With Arthritis? Here Are Some Foods to ADD to Your Diet and Some You Should AVOID.

Osteoarthritis is by far the most common form of arthritis.  Cartilage in the joints breaks down over time causing inflammation and resulting in this disease.  While Osteoarthritis can affect any of our joints, the most common cases are felt in the knees, hands and hips.

It’s important to note that no specific food will cure osteoarthritis, however certain diets and foods may reduce the symptoms.  On the flip side, there are foods that may make symptoms worst.

The key to reducing your symptoms is choosing foods that decrease inflammation in the body.  These foods include antioxidants, vitamins A, C and E.  If you have high cholesterol, reducing your cholesterol can decrease your symptoms.  You’d be surprised how quickly these numbers can change with the right diet.  Maintaining a healthy weight can also help reduce symptoms by lowering the amount of pressure on our joints. 

Here are some foods that can help lessen your symptoms:

Omega-3 Fatty acids – anti-inflammatory

  • Sardines
  • Mackerel
  • Salmon
  • Tuna

Certain oils – anti-inflammatory

  • Avocado oil
  • Safflower oil

Vitamin D – calcium for bone strength

  • Low fat milk
  • Yogurt
  • Cheese

Dark Leafy Greens – vitamin D – phytochemicals and antioxidants

  • Spinach
  • Kale
  • Chard
  • Collard Greens

Green Tea – polyphenols, decrease inflammation

Garlic – prevents cartilage damage

Nuts – calcium, magnesium, zinc and vitamin E

 Here are some foods you should AVOID if you are dealing with osteoarthritis-

  • Sugar – specifically processed sugar like soda, flavored coffees and juice drinks
  • Saturated fat – causes inflammation
  • Refined carbohydrates – specifically white bread, white rice and potato chips

Let’s review. 

While there are no foods that will specifically cure your osteoarthritis, there are plenty of foods you can eat to decrease you aches and pains.  The idea is to incorporate foods that decrease inflammation in the body.  Be mindful of foods that increase inflammation in the body as they will only make your symptoms worse!