EAT TO BEAT ARTHRITIS
STRUGGLING WITH JOINT PAIN? EATING THESE FOODS COULD PROVIDE YOUR BODY WITH A NATURAL BOOST, SAYS HELEN WHITEHOUSE
MORE than 10 million Brits suffer with arthritis, causing chronic pain and mobility problems. But a diet that reduces inflammation in the body could help, along with giving your overall health a lift.
Luckily there is a wealth of foods to choose from that can have a positive effect on your joints. And they are easy to add to your diet. Piling your plate high with colourful fruit and veg, having a cup of green tea and adding a bit more spice to mealtimes are just some of the things that could make everyday life a lot less painful.
These small, simple changes can bring about fast results. And, with advice from your GP, you find it easier to enjoy some low impact exercise – including walking, cycling and swimming. So check out these top 10 foods that are kinder to your joints
SPICE IT UP WITH TURMERIC
ONE study in the Alternative
Medicine Review found that taking a turmeric supplement improved pain and long-term mobility in patients suffering with osteoarthritis. Ginger, cinnamon andcayenne pepper are also good ones to try for their anti-inflammatory effect.
Just a little bit added to meals could be beneficial.
USE OLIVE OIL
EATING two to three tablespoons of olive oil daily could have an antiinflammatory effect, which could help to reduce arthritis pain.
The best kind to eat is the least refined, so go for extra virgin olive oil. It can be used in cooking or as a dressing on salads. Olive oil is also a good fat and healthier for your heart, so better for your health as a whole.
GO CITRUS
CITRUS fruit, including grapefruit, oranges, lemons and limes, are rich in vitamin C. Getting enough vitamin C can help prevent inflammatory arthritis and maintain healthy joints for those with osteoarthritis. Eating a range of fruits and vegetables is also key to reducing inflammation.
So get as much colour as possible on your plate.
TUCK INTO A TUB OF LIVE YOGURT
FERMENTED foods such as sauerkraut and live yogurt can increase the amount of good bacteria in your gut and work antiinflammatory magic too, easing symptoms of arthritis.
According to Harvard Health Publishing, the good bacteria in your gut plays a role in helping your immune system and managing inflammation.
EAT MORE PORRIDGE
OATS are an excellent way to reduce cholesterol, which could have a positive impact on arthritis aches. Eating porridge every morning for breakfast is also an excellent form of slow-release energy, setting you up for the day.
And if you go for gluten-free oats in the morning you could do yourself a bigger favour, as gluten has also been shown to make arthritis symptoms flare up.
EAT MORE GARLIC
ACCORDING to research done by King’s College London, eating more garlic could lower your risk of developing arthritis.
Alliums, which include leeks and onions, appeared to limit the amount of cartilagedamaging enzymes in the body. Adding garlic could be an easy way to get the allium goodness into your diet.
WHOLE GRAIN BREAD IS BEST
WHOLEGRAINS can reduce the level of CRP – c-reactive protein – in the blood, which is a marker of inflammation in your body.
It is associated with diabetes and heart disease as well, so eating whole grain bread can help with overall health.
And it is easy enough to get this stuff in your diet. Simply make the swap from white pasta to whole grain as well and your body will soon thank you for it.
ENJOY A STEAK
IN cases of rheumatoid arthritis, flare-ups could result in the sufferer becoming anaemic. So get grilling as steak is an excellent source of iron. Anaemia can leave you tired, weak and out of breath so arthritis sufferers should get enough iron in their diet to ensure it does not become a problem.