WHAT a pain!
A FEW LIFESTYLE CHANGES CAN HELP EASE SOME OF THE DISCOMFORT OF JOINT DISEASE
Arthritis is the single greatest cause of disability in New Zealand, according to the Ministry of Health.
Unfortunately, there’s no cure, but there are lifestyle changes you can make that may help ease the pain. What you eat can have an impact on your symptoms. Certain foods can fight inflammation, boost the immune system and strengthen bones, while others may aggravate your problems. Here’s what to eat...
Oily fish: Rich in omega-3 fatty acids, salmon, tuna, mackerel and herring can help to reduce inflammation in the body, which can cause pain. Experts recommend eating it twice a week.
Soy beans: Adding tofu or edamame to your diet will also give you the benefits of omega-3s, especially if you don’t eat fish.
Extra virgin olive oil:
As well as omega-3s, it contains a compound called oleocanthal, which acts in a similar way to non-steroidal anti-inflammatory drugs. Walnut oil is another good one to include in your diet as it is high in omega-3.
Dairy products: Low-fat milk, yoghurt and cheese are good sources of calcium and vitamin D, which increase bone strength. Vitamin D can also boost the immune system. If you can’t eat dairy, try other calcium-rich foods such as leafy greens.
Broccoli: Studies have shown that a compound in broccoli called sulforaphane may be able to help prevent or slow down the progression of osteoarthritis.
Green tea: Contains compounds called polyphenols, which may be able to reduce inflammation and put the brakes on the destruction of cartilage. It also has an antioxidant that blocks the making of molecules that can result in joint deterioration in people with rheumatoid arthritis.
Citrus fruits: These are rich in vitamin C, which can also ease inflammation and maintain healthy joints.
Beans: Kidney and pinto beans have a host of nutrients, including magnesium, iron and zinc, that are good for your immune system. They are also rich in fibre, which helps fight inflammation in the body.
Garlic and onions: These members of the allium family contain a compound that limits the production of enzymes that can damage cartilage.
FOODS TO AVOID
Certain foods increase inflammation in your body, so try and avoid the following...
Sugar: Too much sugar can release inflammatory messengers called cytokines. Also, avoid products that contain fructose or sucrose.
Saturated fats: These fats can trigger inflammation in the body’s stores of adipose tissue (body fat). While dairy plays a part in building strong bones, full-fat dairy foods can cause problems in some people – opt for low-fat versions instead.
Trans fats: These are often found in processed foods, such as crackers, fast foods and fried products, and may trigger inflammation in the body.
Refined carbohydrates: Another culprit when it comes to inflammation, foods to avoid include products made with white flour, such as bread rolls and crackers.
Omega- 6 fatty acids:
Your body needs these for growth and development but we tend to eat too many of them, and not balance them with omega-3 fatty acids. This can lead to an increase in body chemicals that promote inflammation. Omega- 6s are found in oils such as corn, soy, peanut and sunflower and salad dressings, including mayonnaise.
Alcohol: Because it can cause inflammation in the body, it is best drunk in moderation or eliminated altogether.