Most arthritis pain, especially pain caused by rheumatoid arthritis and other types of autoimmune arthritis, is caused by inflammation. You may fight inflammation by exercising, using medicines, and eating an anti-inflammatory diet, to name a few options.
Inflammation may be beneficial or harmful.
On the one hand, it aids in the body's defense against infection and damage. Chronic inflammation, on the other hand, may contribute to weight gain and illness.
This risk may be exacerbated by stress, inflammatory meals, and a lack of physical exercise.
However, research shows that some meals may help to reduce inflammation.
Anti-inflammatory foods include those that are rich in omega-3 fatty acids and antioxidants, such as:
1. Leafy dark greens
Antioxidant-rich vegetables include kale, spinach, and Swiss chard. If you don't like salads, try mixing spinach and kale into fruit smoothies, stir-frying bok choy, and shredded cabbage, or sautéing swiss chard with a little butter and dill weed.
2. Fruits of various hues
Fruit with bright hues provides a lot of fiber and antioxidants.
Dark blues and purples (such as blackberries, plums, or grapes), as well as oranges, and yellows, are to be found (like apples, papaya, or pineapple).
3. Turmeric and ginger
Not only do ginger and turmeric have anti-inflammatory effects, but they also taste great. Add Not only do organic ginger powder and turmeric have anti-inflammatory effects, but they also taste great.
They also give foods color and taste. You may take a curcumin supplement if you don't like the taste of turmeric. Turmeric's anti-inflammatory effects are due to a chemical component called curcumin.
Walnuts, almonds, and a variety of other nuts may aid in the reduction of inflammation and the prevention of heart disease.
The majority of nuts are rich in “healthy” lipids (monounsaturated and polyunsaturated fats), omega-3 fatty acids, and fiber. Remember that although simple nuts (usually labeled as “raw”) are healthy, nuts with additional oil, such as many peanut products, may not be.
5. Green Tea
Green tea is rich in antioxidants and has anti-inflammatory effects, according to research.
Keep in mind that although the evidence is promising, it is still limited—for example, two studies that showed green tea reduced arthritis pain in animals were conducted rather than people.
6. Flaxseeds with chia seeds
Both chia and flaxseeds are rich in omega-3 fatty acids, which have been shown to reduce inflammation.
A spoonful of flaxseeds or chia seeds may be added to cereal, oatmeal, yogurt, baked goods, or smoothies.
7. Fish that are fatty
Sardines, salmon, and tuna are high in omega-3 fatty acids and are considered anti-inflammatory foods. A large study of middle-aged and older women showed that eating one or more servings of fish per week reduced the risk of developing rheumatoid arthritis, which is characterized by joint tissue inflammation.
You may take fish oil supplements if you don't enjoy the flavor of fish. A product with at least a 2:1 omega-3 fatty acid ratio of EPA to DHA is often suggested.
Black beans, lentils, and other legumes are abundant in fiber and antioxidants, both of which aid to reduce inflammation.
They're also an excellent method to obtain protein without eating red meat, which has been linked to increased inflammation.
Keep in mind that each person's physique is unique. Berries, for example, are anti-inflammatory, but if you have an allergy to them or they make you feel bad, don't consume them. Avoiding foods and beverages that cause inflammation in the body, such as fried meals and sugary soda, may also help to alleviate arthritic symptoms.
Chronic inflammation, even at modest levels, may lead to illness. Choose a broad range of tasty, antioxidant-rich meals to help keep inflammation at bay. Peppers, dark chocolate, salmon, and extra virgin olive oil are just a few items that may help you decrease your risk of disease and inflammation.