Arthritis affects countless millions of people worldwide, and about 60% of people over 65. How many of you have said yourself, or heard someone say: “My joints hurt when it gets cold or damp”? There is a popular belief that weather affects arthritis; but did you know that there has been a great deal of research on the effects of overall diet alleviating the condition?
In general, a diet high in refined. processed foods and animal products causes the body to create inflammatory compounds. A processed foods diet is also high in compounds that hamper the body’s natural defenses. Because the immune system is linked to the body’s inflammatory response, foods that are an insult to the immune system have the potential to encourage inflammation, and so it becomes a vicious cycle.
The goods news: You can reduce inflammation by emphasizing foods that decrease the body’s production of inflammatory compounds, fight harmful free radicals, and boost the immune system at the same time. More good news…most of these foods are available right here in GSC, or in your local market at home.
Some foods to consider adding to your diet to reduce inflammation, and put out the fire:
Omega 3 and Omega 6 fatty acids – Fish contain omega-3 fatty acids which help fight inflammation. Tuna and salmon, if available, are excellent choices. Fish and flax/linseed oil capsules reduce inflammation, and can also help reduce cholesterol. . Other good sources are: Legumes (like, kidney, navy, pinto and lima beans, peas and split peas), green leafy vegetables (like lettuce, broccoli, kale, spinach), and oils (like flaxseed oil, linseed oil, canola oil, walnut oil, wheat germ oil and soybean oil) Note that Omega-3s are damaged by heat, so the oils should not be cooked with. They are also damaged by oxidation; that’s why you should store the oils in dark bottles in the refrigerator or freezer. Shellfish contain glucosamine, also known to promote cartilage health.
Carotenoids, which are antioxidants that boost immunity and minimize inflammation. Other good sources of carotenoids are deep orange red, yellow and green fruits and vegetables, such as carrots, spinach, winter squash, red peppers, mangoes and papayas.
Pineapple. Bromelain, found in the pineapple stem, is an enzyme that decreases inflammation and has some immune-enhancing effects. Pineapple is an excellent source of the antioxidant vitamin C.
Ginger. Fresh ginger root acts as an anti-inflammatory by inhibiting COX-2 enzymes, part of the chemical pathway that produces inflammatory, chemicals. Try brewing up some ginger tea.
In addition try to maintain your ideal weight: Less weight equates with less strain on weight-bearing joints. Less strain equates with less pain. . Seemingly the weight bearing joints are most affected by carrying the extra weight, (specifically the legs, feet, and spine).
There is no single food or group of foods that can cure arthritis. What is known however is that overall dietary health is important and does come into play. Avoid fad diets and unproven diet claims that may end up robbing your body of essential nutrients.
The information here is not provided by medical professionals and is not intended as a substitute for medical advice. Please consult your physician before beginning any course of treatment, especially supplements, that may interfere with other nutrients.
“Let food be your medicine, and medicine be your food,” wrote Hypocrites.
~Eat well ~ Be well
by Kristine Ladau
Teaching Hatha Yoga at the Golf/Country Club
9:00am Monday’s and Wednesday’s.
