30 Science-Backed Foods That Ease Away Arthritis Pain and Inflammation
According to the Center for Disease Control and Prevention, the arthritis is one of the leading diseases that many people suffer from. Arthritis is a painful rheumatic disease that is characterized by a stiffness of the joints and painful inflammation.
One of the most common types of arthritis is the osteoarthritis which affects joints, cartilage and bones. Another common type is the rheumatoid arthritis, a condition that affects the synovial lining of joints and causes pain, swelling and stiffness.
Those who experience arthritis, know how painful this condition can be. Some researches show that some dietary changes can treat the chronic pain accompanied with this disease. Food plays a crucial role in numerous chronic conditions. Although medication reduces the pain, they can cause addiction and unwanted negative effects.
As we have mentioned before, the food can trigger some pain but also relieve inflammation and pain signals.
So. try to avoid processed food, including lunch meats, baked goods, potato chips and include more of the following foods:
1. Hot Peppers
These types of peppers contain capsaicin, a substance that can release endorphins. These are so called “happy hormones” that not only improve your mood, but also relieve many forms of pain. It’s because capsaicin releases the “substance P”, a chemical that is released when the body undergoes some injury. It alarms the brain that you are injured, causing a burning sensation than reduces the pain for a while. Enrich your meals with hot peppers more often or add ½ teaspoon of ground cayenne pepper to a glass of water and drink this mixture every day.
According to a study, published in the journal Arthritis, ginger is a potent remedy for rheumatoid arthritis and osteoarthritis, compared with ibuprofen and cortisone. People who suffer from such conditions included ginger in their diet and relieved the joint and muscle pain, stiffness and swelling within 2 months.
It’s gingerols, the powerful compounds in ginger that prevent the production of pain hormones.
To relieve the pain, consume ginger both in a raw or heated state or just drink it in the form of tea. Slice some pieces of fresh ginger and put them in a boiling water for 5-10 minutes. If you don’t have hot water, eat some piece of fresh ginger for immediate pain relief.
Although with a lingering smell, garlic gives the food amazing flavor and it is one of the most potent anti-inflammatory agents which relieve arthritis pain and swelling. It is loaded with important antioxidant compounds that boost the immune system and improve any type of chronic condition.
To provide your body with the needed benefits from garlic, consume it in a raw form rather than cooked. Add some minced or chopped garlic in soup, salads, salsa and many other meals.
Sweet or sour, cherries abound in many nutritive properties. They are rich in anthocyanins, substances that give cherries their ruby color. When it comes to pain, cherries prevent inflammation and inhibit pain enzymes in the way aspirin and anti-inflammatories work.
According to one study, a bowl of cherries in the morning will reduce inflammation by 25%. Runners who have drunk 12 ounces of cherry juice, seven days before they run, had less muscle pain.
5. Wild-caught salmon
It is a well-known fact that omega-3 fatty acids can reduce inflammation and relieve arthritis pain and swelling. Wild-caught salmon is a powerful source of omega-3 fatty acids which can reduce arthritis symptoms.
Despite the earthy flavor, beetroot is one of the healthiest food that can become sweet when cooked. It is rich in folate, fiber and many other nutritive qualities. It’s betanin in beets that gives them their red color and strengthens the immunity. The anti-inflammatory properties of beets prevent inflammation and relieve the symptoms of arthritis.
You can consume beets in a smoothie or some juice and in that way, they will lose their earthy flavor.
They are loaded with high amount of vitamin C and according to a study published in the American Journal of Epidemiology, vitamin C can reduce the symptoms of rheumatoid arthritis by 30%.
This vegetable should be at the very top of your grocery list, if you want to improve your health and reduce arthritis pain. It is due to the high amount of anti-inflammatory and antioxidant properties that reduce oxidation stress, pain and inflammation.
Blueberries are loaded with quercetin, a phytonutrient that fight inflammation and reduce the arthritis pain. They can fight not only arthritis pain, but many other types of inflammations such as chronic fatigue, heart disease, allergies and many others.
As oranges, grapefruits are rich in vitamin C which can promote healthy joints and prevent inflammatory arthritis and osteoarthritis.
11. Extra-virgin olive oil
This type of olive oil abounds in many heart-healthy fats, oleocanthal which are similar to non-steroidal, anti-inflammatory drugs. This oleocanthal blocks the production of pro-inflammatory enzymes COX-1 and COX-2, as ibuprofen works.
12. Green Tea
It is a powerful source of polyphenols, important antioxidants that can reduce inflammation and prevent destruction of cartilages. It also contains epigallocatechin-3 gallate, a substance that prevents formation of molecules that cause damage of the joints.
If you are suffering from rheumatoid arthritis, you should consume more beans because they are rich in fiber, which lowers C-reactive protein, a substance that is increased when there is some inflammation. This is an important marker of the presence of any disease in the body. Also, beans are loaded with zinc, iron, folic acid, magnesium and potassium.
14. Bok Choy
This is also known as Chinese cabbage, a vegetable rich in antioxidants, vitamins and minerals. There are more than 70 antioxidant substances such as hydroxycinnamic acid, which can fight free radicals and reduce inflammation.
Carrots abound in beta-cryptoxanthin, an antioxidant from the carotenoid family which when converted in vitamin A can prevent arthritis. According to a research from the University of Manchester, beta-cryptoxanthin rich foods can protect the body from arthritis.
What gives strawberries their rich red color are the anthocyanidins, antioxidants found in raspberries, cherries, grapes and eggplant. According to a study from Harvard School of Public Health, an increased consumption of strawberries will lower the CRP levels.
17. Brussel sprouts
Brussel sprouts are rich in sulforaphane, a substance that prevents damage of the cartilages in the joints as a result of osteoarthritis.
Celery is rich in an outstanding quantity of anti-inflammatory and antioxidant properties that can reduce inflammation and fight bacterial infections.
It is an ideal food for those people suffering from arthritis. It is rich in bromelain, a digestive enzyme with immune-modulating properties that can regulate the immune management of various inflammations. Also, pineapple abounds in high levels of vitamin C, important for the prevention of inflammatory arthritis and osteoarthritis.
This is one of the most potent substances for preventing inflammation due to the high level of curcumin. Although not a food, but a spice, turmeric can be used in a variety of dishes to manage the arthritis pain. In India, turmeric has been used for centuries to fight all types of inflammatory conditions such as arthritis.
This fruit can’t be found throughout the year, but when in season, they can do wonders for the immune system and release from arthritis pain. It is high in many important antioxidants, vitamins such as vitamin C and E and many other nutritive properties. Their rich orange color is thanks to the high level of beta carotene, which further on prevents arthritis.
This fruit offers lot of nutrition and fuels the body’s energy. Regarding arthritis, bananas are the most suitable type of food. They are rich in potassium and abound in many other vitamins such as vitamin C, B6, folate that fight arthritis and prevent inflammations.
Walnuts are important sources of omega-3 fatty acids in comparison to other nuts. Different studies state that walnuts can lower CRP, which is directly associated with greater risk of arthritis and some cardiovascular diseases. With a regular consumption, walnuts can lower the arthritis pain, relax the blood vessels and thus lessening stress and blood pressure.
24. Sweet potatoes
As you may think, the orange color comes from the presence of beta carotene that prevents worsening of the arthritis symptoms. Sweet potatoes are high in fiber, vitamins, minerals and antioxidants. Try to include more sweet potatoes in your diet whenever you can.
A person who experiences arthritis should regularly consume lentils in order to relieve the pain. Also, lentils will satiate you for longer and will stabilize the sugar levels. For optimal benefits, buy raw lentils and cook them.
Apples are one of the healthiest foods that you can include in your diet. They offer lots of nutrition, iron and great numbers of vitamins. They promote production of hemoglobin, which improves the capacity of carrying oxygen and lowers inflammation in the joints. You can consume apples in different varieties, but in whatever way being consumed, they will provide maximum benefits for arthritis pain.
Thanks to the high level of flavonoid compounds, spinach offers many anti-inflammatory qualities. It also offers lots of calcium, fiber and vitamin K, which block inflammations in the body.
You can consume spinach in varieties of forms, to prepare a nutritious salad, with scrabbles eggs or even in a pizza.
If you don’t have a shellfish allergy, shrimps are potent anti-arthritis agents. The abundance in omega-3 fatty acids, selenium, niacin, vitamin B12, iron and zinc will fight arthritis pain. The shrimp’s versatility allows them to be combined in sauces or in different sorts of recipes.
This delicious and juicy vegetable will successfully relieve arthritis pain because of the lycopene content. Those people who suffer from arthritis, should consume cooked tomatoes because lycopene is released during cooking.
Almonds abound in high amount of fiber along with other healthy fats which promote weight loss. When feeling hungry, eat a handful of almonds and they will keep you satiated for longer time. According to different researches, monounsaturated fats and vitamin E in almonds will reduce inflammation and CRP.