Foods to Eat and Those To Avoid When Suffering from Arthritis
“Arthritis” is a general term encompassing conditions that share joint pain and inflammation. There are many different types of arthritis, including rheumatoid arthritis, osteoarthritis, and psoriatic arthritis. Arthritis symptoms can keep you from going about your everyday activities. The pain and inflammation may still persist despite medical intervention. To get relief, more and more people with arthritis are seeking a natural approach by using herbal remedies.
Certain herbs may have anti-inflammatory properties that can help with rheumatoid arthritis (RA) by reducing pain in all forms of the disease. Still, there is a lack of scientific evidence supporting such claims. Before you treat arthritis the “natural” way, make sure you talk to a doctor first to avoid life-threatening side effects.
Aloe Vera
Aloe Vera is one of the most commonly used herbs in alternative medicine. Known for its healing properties, it’s popular for treating small skin abrasions. You may already have a bottle of aloe Vera gel in the medicine cabinet from a past sunburn. This same type of product may be applied topically to soothe aching joints.
Aloe Vera is also available in whole form from the leaves of the plant. The National centre for Complementary and Integrative Health (NCCIH) says that oral aloe Vera can cause decreased blood sugar and gastrointestinal side effects, such as diarrhoea. Topical aloe Vera, on the other hand, does not cause any side effects and should be safe to try for arthritis.
Eucalyptus
Like aloe Vera, eucalyptus is widely available in Western markets. It’s used in oral medications, and topical oil extracts are used for a variety of conditions. Topical forms of eucalyptus leaves are used to treat arthritis pain.
The plant leaves contain tannins, which may be helpful in reducing swelling and the pain arthritis causes. Some users follow up with heat pads to maximize the effects of eucalyptus on swollen joints.
Be sure to test yourself for allergies before using topical eucalyptus. Put a small amount of the product on your forearm. If there is no reaction in 24 to 48 hours, it should be safe to use.
Ginger
You may have ginger in your spice cabinet for cooking, but this herb is also a staple in many alternative medicine cabinets. The same compounds that give ginger its strong flavour also have anti-inflammatory properties.
The NCCIH says that early studies in reducing joint swelling with ginger in RA are promising. But more human trials are needed to better understand its action. In folk medicine and Chinese medicine ginger is used to increase blood circulation, which brings heat and healing properties to the affected area. Research shows promise for the use of ginger in all types of arthritis.
Green tea
Green tea is one of the most popular beverages in the world, and has been used to reduce inflammation in the body. It’s possible that green tea can be used to treat arthritis inflammation in the form of beverages, tablets, or tinctures.
Turmeric
Turmeric is a yellow powder made from the related flowering plant. It’s used in cooking to make curry. It also has anti-inflammatory properties. Curcumin, the active ingredient in turmeric, has been used in folk medicine for years. Unlike other types of herbs, the NCCIH found turmeric may work best in fighting joint pain when taken orally.
Boswellia
Boswellia, also called frankincense, is praised by alternative medicine practitioners for its anti-inflammatory capabilities. It’s derived from the gum of boswellia trees indigenous to India.
This herb is thought to work by blocking substances (leukotrienes) that attack healthy joints in autoimmune diseases such as RA. The NCCIH acknowledges promising evidence of boswellia in animal studies. But it notes a lack of human trials. Boswellia is available in tablet form and topical creams.
Cat’s claw
Cat’s claw is another anti-inflammatory herb that may reduce swelling in arthritis. This herb is from a tropical vine, and its usage dates back to Incan civilizations. Traditionally, cat’s claw is used to boost the immune system.
In recent years, the immunity powers of the herb have been tried in arthritis. The downside is that cat’s claw may overstimulate the immune system and make arthritis pain worse.
According to the Arthritis Foundation, a study showed cat’s claw can help with RA swelling. But there’s no proof that this herb can prevent further joint damage.
Willow bark
Using willow bark is one of the oldest treatments for inflammation. In fact, people during Hippocrates’ time (fifth century B.C.) chewed on willow bark to help treat inflammatory conditions.
One study reported that the herb shows promise in relieving OA-related joint pain, particularly in the knees, back, hips, and neck. This treatment is taken orally, either by tea or tablet.
Other complementary approaches to arthritis pain relief include:
- Massages
- Ice or heat packs
- Aerobic exercise/ Weight management
- Tai chi
- Yoga
- Bath and soaking therapies
- Stress management like biofeedback and meditation
- A healthy diet which includes omega-3 fatty acids
- Vitamin D supplements if your vitamin D levels are low
- Supportive shoes
Foods that trigger Arthritis you should avoid.
- Fried and processed foods
Researchers at the Mount Sinai School of Medicine examined disease prevention through diet. In their 2009 study, they found that decreasing the amount of fried and processed foods eaten can “reduce inflammation and actually help restore the body’s natural defences.”
Cut down on the amount of fried and processed foods you consume, such as fried meats and prepared frozen meals, and include more vegetables and fruits in your diet.
- Lower your AGEs
AGE doesn’t refer to how many birthdays you’ve celebrated. An advanced glycation end product (AGE) is a toxin that appears when foods are heated, grilled, fried, or pasteurized. AGEs damage certain proteins in your body, and your body tries to break these AGEs apart by using cytokines, which are inflammatory messengers. Depending on where the AGEs occur, they may result in arthritis or other forms of inflammation. What you can do: Researchers have shown that reducing the amount of foods cooked at high temperatures in your diet could potentially help reduce blood AGE levels.
- Sugars and refined carbs
High amounts of sugar in your diet result in an increase in AGEs, which can result in inflammation. Cut out candies, processed foods, white flour baked goods, and sodas to reduce your arthritis pain.
- Dairy products
Dairy products may contribute to arthritis pain due to the type of protein they contain. For some people, this protein may irritate the tissue around their joints. Others living with arthritis have success switching to a vegan diet — which contains no animal products whatsoever. Rather than getting protein from meat and dairy, get the bulk of your protein sources from vegetables like spinach, nut butters, tofu, beans, lentils, and quinoa.
- Alcohol and tobacco
Tobacco and alcohol use can lead to a number of health problems, including some that may affect your joints. Smokers are at risk for developing rheumatoid arthritis, while those who consume alcohol have a higher risk for developing gout. Healthy joints require a balanced diet, physical activity, and an adequate amount of rest — all of which can be compromised by alcohol and tobacco use. Cut back on drinking and smoking, and ramp up your eating habits with healthy choices, regular exercise, and quality sleep.
- Salt and preservatives
Know what’s in your food. Many foods contain excessive salt and other preservatives to promote longer shelf lives. For some people, excess consumption of salt may result in inflammation of their joints. It may be worth trying to reduce your salt intake to as modest an amount as is reasonable. Read labels to avoid preservatives and additives. Less salt may help you manage your arthritis, so avoid prepared meals. Though they’re convenient, microwavable meals are often very high in sodium.
- Corn oil
Many baked goods and snacks contain corn or other oils high in omega-6 fatty acids. While these treats may satisfy your taste buds, they may trigger inflammation. Some studies have found that fish oil, which contains omega-3s, may help with joint pain relief in certain people. Replace foods containing omega-6 fatty acids with healthy, anti-inflammatory omega-3 alternatives such as olive oil, nuts, flax seeds, and pumpkin seeds.
- NOTE
There is no single established arthritis diet plan. What works for one person may not work for someone else. Trial and error will determine which foods you need to eliminate. In general, experts advise people with arthritis to maintain a healthy body weight and eat a balanced diet.
