Beat Arthritis with Healing Foods

Healing Foods

Reduce your risk of developing arthritis by consuming a healthy diet. If you're already experiencing the effects of arthritis, you can slow its progress and greatly reduce the symptoms. A healthy diet strengthens your immune system and also reduces your risk of getting other diseases such as cancer, heart disease, stroke, and diabetes.

A varied diet is a good diet. The vitamins and minerals that your body needs to protect and rebuild your system are found in a wide variety of foods. If you eat the same foods every day, you'll be missing out on great sources of vitamins and minerals. Add lots of color to your food plate.

A minor deficiency of any nutrient can leave your body more suseptible to disease and less efficient in fighting off invaders. Your body needs many different nutrients to stay healthy: protein, carbohydrates, fats, fiber, vitamins, minerals. All these are found in various foods. Variety, variety, variety. Don't miss out on improtant nutrients for you health.

Not only will a healthy diet improve your immune system, it will also help control body weight. Men who are overweight have a 1.5 times higher risk of developing knee arthritis than their lean counterpart, while overweight women are twice as likely to develop knee arthritis than thinner women.

One theory about the cause of joint deterioration is centered around free radicals, unstable molecules that roam free in the body and attack and destroy healthy tissue. Researchers believe osteoarthritis may be a result of free radical damage. Oxidants and free radicals are normal substances in the body. But if not properly controlled by your body, they can cause damage to cells, tissues, and organs, and have been linked to many diseases, including arthritis. And joint inflammation itself may trigger an even faster rate of new free radical formation. That's why prevention of free radical damage is a critical element in treating and preventing osteoarthritis. Fortunately, free radicals and oxidants can be controlled through certain foods and supplements. These are called antioxidants and free radical quenchers.

Antioxidants are essential in the fight against free radicals. Antioxidants include vitamin A, vitamin C, vitamin E, and selenium. It's usually best to get your antioxidants from whole foods rather than supplements. Organic whole foods are the safest. They're free of harmful chemicals and pesticides. And organic animal products are free of antibiotics and steroids commonly used in feed for conventional farm animals. If eating whole foods is not always possible, supplements are the next best thing.

Healing Foods for Arthritis

Proteins

Proteins are made up of amino acids that are used by the body after they are broken down when digested. Proteins are the building blocks of the enzymes and hormones that help regulate bodily functions. They maintain the body's immune system, which helps to fight infection and build and repair damaged tissues. They also provide energy for the body.

Carbohydrates

Carbohydrates are the major source of energy for your body's muscles and metabolism. Carbohydrates come from whole grains, fresh vegetables and fruits, beans, legumes, and nuts. Pasta, rice, and potatoes are complex carbohydrates that should be eaten less frequently and in small portions.

Fats

Fats consist of substances called fatty acids and glycerol, which binds the fatty acids together. Fats are used by the body for energy. Your body needs fats to help build, strengthen, and repair tissues, but the excess fat you eat is stored in your body, leading to weight gain and increased risk of disease. Fat contains twice the number of calories per grams as carbohydrates or fats, so it is important to reduce the amount of fats you consume, especially saturated fats from animal sources. Sources of fat include meat, whole-milk dairy products, peanuts, seeds, nuts, and oils. Avoid fats or eat in moderation.

Vitamins and Minerals

Vitamins and minerals are necessary to build strong bones and muscles, and to ensure your body functions properly. If you eat a varied diet, chances are you're getting all your daily essential vitamins and minerals. If you don't eat a well balanced diet, supplements may be helpful. Numerous studies have linked poor nutrition to rheumatoid arthritis, juvenile arthritis, and other forms of arthritis. Good nutrition is an important part of the fight against arthritis. There's also evidence that careful use of supplements can be very helpful. If supplements are needed, select one that contains 50-100% of the recommended daily allowance for the various vitamins and minerals (such as One-a-Day, Centrum, or generic or store brands). There's no need to take mega doses unless your doctor prescribes it. Some vitamins and minerals taken in excess can create health problems and may even be toxic. They may interact negatively with your other medications. Always consult with your physician before taking any supplements.

Drink plenty of water. Six to eight glasses a day to help flush impurities out of your body. Keep your body well hydrated for a healthy system.

Antioxidants

Vitamin A and carotenes are very effective in fighting free radicals. Vitamin A is needed for the growth and repair of body tissues, protects all mucous membranes, and creates stronger immune function. Cortisone drugs, frequently prescribed for rheumatoid arthritis, decrease the amount of vitamin A in your body. The body gets vitamin A from food sources or manufactures it through the conversion of carotenes. Carotenoids are found mostly in yellow-orange fruits and vegetables such as apricots, sweet potatoes, pumpkin, carrots, cantaloupe and other melons, mangoes, papaya, peaches, and winter squash, as well as dark green leafy vegetables such as broccoli, spinach, collard greens, parsley, and other leafy greens. Vitamin A can be found in liver, turkey, milk, eggs, and other foods of animal origin.

Because high levels of Vitamin A can be toxic, it's usually safer to increase your intake of carotenes(fruits and vegetables), which will be converted into sufficient levels of vitamin A by your body. Carotenes protect cells from free-radical damage.

Vitamin C works together with vitamin E to find and stabilize free radicals so they're no longer dangerous. At least some of this antioxidant is found in every kind of fruit and vegetable. Sources of vitamin C in fruit includes cantaloupe, guava, grapefruit, papaya, kiwifruit, oranges, mangoes, raspberries, pineapples, bananas, strawberries, and tomatoes. Vegetables highest in vitamin C include Brussel sprouts, broccoli, cabbage, collard greens, asparagus, potatoes, and red peppers. Because vitamin C is heat sensitive, eat fruits and vegetables raw or lightly cooked to get the maximum benefit. Researchers have reported vitamin C may help halt the progression of osteoarthritis. And in some cases, it's been found to decrease OA pain.

Vitamin E, another antioxidant, plays a role in reducing pain and controlling the free radicals that can damage cells and tissues in and around the joint. It also stabilizes molecules within your cartilage. The primary sources of this antioxidant are nuts, seeds, whole grains, and some vegetable oils. Good dietary sources are sunflower seeds, broccoli, Brussels sprouts, seeds, nuts, green beans, avocados, dried prunes, peanut butter, and wheat germ oil. High doses of vitamin E can be toxic. Read all labels for recommended dosage.

Selenium is an essential mineral with antioxidant properties and works to control free radicals. It makes vitamin E more effective and helps keep the immune system functioning properly. Selenium can be found in whole grains, oatmeal, brown rice, cracked wheat bread, sunflower seeds, poultry, organ meats, swordfish, salmon, tuna, oysters, and shrimp. Selenium levels in food vary, depending in part how much of the mineral was in the ground where the food was grown.

Boron, a trace mineral is often recommended for your daily supplements. Boron helps regulate calcium in your bones and maintain healthy joints. Some studies have shown that the incidence of osteoarthritis is less common in populations where there is a higher level of boron in the soil. Boron is found in apples, pears, grapes, peaches, leafy green vegetables, beans, nuts, and almonds.

Vitamin D aids in the absorption of calcium and phosphorus used in bone formation. It's essential for preventing bone loss and muscle weakness. New research has found that mild deficiencies may actually speed up the rate at which osteoarthritis progresses. Those with adequate amounts of vitamin D are less likely to develop OA of the hip or experience hip fractures.

Vitamin D can be synthesized in your body through direct sun exposure for about 20 minutes per day. Older people and those with dark skin may need longer skin exposure for maximum benefit. The sun can hit an area the size of the back of your hand, or any other part of your body, but it must contact your skin directly. It isn't effective through glass, clothing, or sunscreen. Good food sources of vitamin D include fortified milk, cod liver oil, egg yolks, butter, cheese, salmon, and mackerel. High doses of vitamin D can be toxic.

Green Tea is well known for its powerful antioxidant properties. It's been linked to prevention of certain cancers, heart disease, and stroke. Several studies suggest that it also protects against cartilage breakdown present in osteoarthritis. Unfermented green tea leaves are rich in catechin polyphenols, which are powerful antioxidants and disease fighters. The potent catechins block enzymes that destroy cartilage. Green tea can also control inflammation from rheumatoid arthritis. Besides inhibiting the growth of cancer cells, catechins can kill cancer cells without harming healthy tissue.

Green tea comes from the same plant as black and oolong teas. What makes green tea different is the processing method. The leaves of green tea go through very little processing. The leaves are steamed and unfermented, which prevents the powerful properties of the catechin from being oxidized. Black and oolong tea leaves are fermented and the catechin properties are broken down into compounds that lose their disease fighting effectiveness.

The less popular White Tea also comes from the same plant as green, black, and oolong tea (the Camellia sinensis plant). The leaves of white tea are harvested before the leaves have fully opened, when the buds are still covered by fine, white hairs. White tea, which is unfermented, undergoes even less processing than green tea. Thus, retaining more of its antioxidant properties. The flavor of white tea is milder than green tea, with a light, sweet taste. White tea contains less caffeine than coffee and other teas, even less than green tea.

Controlling Inflammation With Food

Inflammation is your body's response to tissue damage or to overuse of a diseased joint. And it's what makes your joints feel warm, sore, stiff, and swollen. After tissue injury, white blood cells rush to the injured area to remove damaged cells and attack infection. The white blood cells produce substances which start biochemical reactions, one of which is inflammation. The white blood cells also produce free radicals that can damage cartilage. In arthritis,inflammation still persists long after the initial injury or illness is gone. Fatty acids can play a role in the inflammation response.

Omega-3 and omega-6 are essential fatty acids. Omega-3 fatty acid blocks your white blood cell's production of pro-inflammatory substances, while omega-6 fatty acid does just the opposite. Omega-6, in most cases, can increase inflammation and should be avoided.

Omega-3 fatty acid is the best natural inflammation fighter, and fish oil is the best of the omega-3s. Omega-3 is found in marine plants such as algae, plankton, and seaweed. The fish that eat these plants then become a source of omega-3 as well. Coldwater ocean fish have the greatest amount of omega-3: wild salmon, tuna, mackerel, herring, sardines, Atlantic sturgeon, rainbow trout, shark, and anchovies. Deep frying your fish destroys omega-3 fatty acids. You can get omega-3 as a supplement, also known as fish oil. Caution: fish oil thins the blood. Consult with your physician before taking fish oil supplements, especially if you are currently on blood thinning medication. Omega-3s are also found in green vegetables, nuts, seeds, tofu, and whole grains.

Most omega-6 fatty acids should be avoided, but there is one omega-6 that may alleviate inflammation. Gamma-linoleic acid (GLA), an omega-6 fatty acid, has been shown in studies to reduce joint pain, tenderness, and inflammation. In a study of over 50 patients with active rheumatoid arthritis, consumption of 2.8 grams of GLA for six months significantly improved joint stiffness, pain, and grip strength. But be cautious- in some people, GLA can trigger inflammation. GLA is found in black currant oil, evening primrose oil, and borage seed oil. GLA isn't found in high concentrations in the food we eat, so supplements are the best source, usually 200-500mg.

Avoid omega-6 fatty acids (such as linoleic acid), which are found in salad and cooking oil- corn, safflower, and sunflower oils. Linoleic acid is used to make fast food, and large amounts are fed to cattle that eventually end up on your dinner table. Once it's in your body, linoleic acid converts into arachidonic acid, which your body uses to build the substance that triggers inflammation.

Healing Foods for Arthritis

Try Some of These Foods:

• Apples contain boron, a mineral that can reduce your risk of developing osteoarthritis. It may also help relieve pain.
• Blackberries, blueberries, and mulberries are a packed with antioxidants that fight free radical damage.
• Broccoli and avocado contain the powerful antioxidant agent glutathione. Low amounts of glutathione may contribute to arthritis.
• Cantaloupe is loaded with vitamin C and beta-carotene, both of which control the oxidative and free radical damage that contributes to arthritis.
• Fish caught in cold water may help reduce inflammation and pain.
• Garlic may relieve arthritis pain.
• Grapefruit, oranges, lemons and other citrus fruits contain bioflavonoids which help fight inflammation and viruses, and strengthen collagen.
• Grapes are another great source of boron, which aids in pain relief and keeps bones strong.
• Kiwifruit is a leading source of vitamin C, a powerful antioxidant.
• Mangoes are loaded with vitamin C and beta-carotene, and also contain vitamin E. All three are powerful antioxidants.
• Almonds and peanuts contain boron which helps keep bones strong and provides pain relief.
• Papaya is another rich source of vitamin C and beta-carotene, which control free radical damage.
• Leafy green vegetables are rich in vitamin E. Vitamin E can reduce pain and inflammation.

Arthritis and Foods to Avoid

Nightshades have often been linked with aggravating tne symptoms of rheumatoid arthritis, although this has never been proven. Nightshades include tomatoes, eggplant, potatoes, peppers, paprika seasoning, tabasco sauce, and pimentos. Nightshades contain alkaloids. Alkaloids have a structure that contains the element nitrogen. A plant naturally produces alkaloids to help protect itself from insects. If the nightshade contains green (green tomatoes, green tint on potaoes, etc), the alkaloid content is usually increased. Although this has never been proven, some researchers believe that nightshade alkaloids are responsible for loss of calcium from bone while depositing calcium in soft tissue.

To determine if nightshades are affecting your joints, eliminate them from your diet for two weeks. If there's a noticeable difference in your joint health, you should probably avoid nightshades completely. Tobacco, a non-food, also contains alkaloids.

Processed meats are filled with various chemicals which can cause flair-ups in existing arthritis conditions, or create allergic reactions resulting in arthritis symptoms.

As mentioned previously, linoleic acid, an omega-6 fatty acid can trigger inflammation and pain. Linoleic acid is used in many fast foods, and is found in salad and cooking oils, such as corn, sunflower, and safflower. Use olive, canola, or flaxseed oil instead. They're free of linoleic acid.

Not sure if food is playing havoc with your system? Think you might be allergic to cerain foods? Try this. Identify the foods that you think might be causing you problems. Eliminate them from your diet for a two or three week period. Write down everything you eat and drink and make note of any changes in your health, good or bad. Gradually add the foods back to your diet, one at a time, in small portions. Remember to keep track of everything you eat, and any symptoms or changes in your condition. (For a true, scientific valid food elimination diet, see a health professional.)

healing foods and free radicals