Bone Health
 Bone Health > Diseases and Symptoms > Arthritis > Secrets to an Anti-Inflammatory Diet
Secrets to an Anti-Inflammatory Diet
9/28 16:29:36

What you eat may make a big difference in your arthritis symptoms.

Secrets to an Anti-Inflammatory Diet

For the millions of Americans living with arthritis, finding new strategies and tactics to help combat symptoms of the disease is always an ongoing pursuit. One of the most common traits associated with the condition is inflammation, which results when the body’s immune system wrongly attacks its own tissues. When inflammation occurs in the joints, sensations of pain, swelling and redness may become extremely severe. Nutrition plays a key role in alleviating inflammatory symptoms of arthritis, and incorporating various foods, vitamins and minerals may be just what your body needs to get back to feeling fantastic.

Fight back with fish

Fresh seafood is a great entree choice for those living with arthritis. Fish are rich in polyunsaturated fats - especially omega-3 fatty acids - which may help suppress cytokines and other inflammatory triggers that promote swelling and soreness. Omega-3 fatty acids also work to help decrease LDL or "bad" cholesterol levels, which are not only known to increase inflammation within the body, but also heighten your risk of cardiovascular disease. Salmon, herring and sardines are just a few of the types of fish that are loaded with polyunsaturated fats,

Get the whole picture

Adding more whole grains into your diet is also recommended when it comes to avoiding inflammation flare-ups. According to the Arthritis Foundation, eating more whole grains may help fight inflammatory symptoms by reducing levels of C-reactive protein (CRP) in the blood. CRP is found in your blood plasma, and having an excessive amount of it is a sure sign of inflammation progression. Try getting around 3 servings a day of whole grains from options such as oatmeal, brown rice and whole-grain cereal.

Fortify your fiber

Other studies have shown that getting your recommended amount of fiber from fruits or vegetables may help to reduce inflammatory symptoms. Eating enough fiber is also a great way to decrease the amount of CRPs in your blood plasma. In addition to working against inflammation, fiber helps control your cholesterol levels, especially reducing harmful LDL cholesterol levels.

Oil it up

There's more to adding olive oil to your meal than providing a richer and fuller taste. Next time you're at the grocery store, try to remember that using extra-virgin olive oil in your dinner has nearly the same amounts of anti-inflammatory properties as pain-relieving medications such as ibuprofen and aspirin. Researchers say that roughly 3 tablespoons of olive oil is practically the equivalent of a 200-mg tablet of ibuprofen in terms of reducing inflammation. Instead of adding unhealthy kinds of fat to your diet, consider trying extra-virgin olive oil.

Know what anthocyanins are

If you're unfamiliar with anthocyanins, they're basically plant pigments that help give fruits their rich and vibrant colors. They also possess strong anti-inflammatory properties that may be able to vastly reduce pain experienced by those dealing with symptoms of arthritis. To get your anthocyanins fix, your best bet is through berries, such as strawberries, blackberries, blueberries as well as cherries

To learn more about diet and arthritis:

Diet Changes to Improve Arthritis
Calcium: Getting the Right Amount
Foods to Avoid with Arthritis

Copyright © Bone Health All Rights Reserved