The statistics in the U.S. shows that over 52.5 million adults suffer from inflammation of arthritis and stiff joints and that the majority of those people are women.
To get rid of those problems, you don’t need to reach for a pill, because the experts say that the cure is in your kitchen. Follow the arthritis diet bellow and control your symptoms—because they can take control of you.
The main healthy component of turmeric is curcumin, an antioxidant, which gives the spice and deep yellow-orange hue.
Curcumin has the ability of overpowering pro-inflammatory enzyme pathways, and because of that many studies have shown it helps reduce arthritis pain and swelling, explains Joy Bauer, RD, nutrition expert on the Today show and founder of Nourish Snacks.
She recommends a teaspoon of turmeric each day as an addition to curry dishes, blended into the chicken or tuna salad and many other purposes.
According to Kate Weiler, author of Real Fit Kitchen, co-founder of DRINK maple, and certified holistic health coach the ginger can soothe digestion and stomachaches and also has a big effect on inflammation. Kate even compared the effects of ginger with that of ibuprofen.
– Try a thumbnail equivalent of the root chopped up on top of a salad.
Many spices, such cloves, are a very powerful component to help with arthritis, confirms Weiler. It is a pain reliever, thanks to an anti-inflammatory compound in cloves called eugenol.
– Try a teaspoon of cloves soaked in hot water for a soothing tea, three times a day, or simply rubbing clove oil onto your joints to soothe the pain.
- Flax Oil
Scientists, such Kim McQueen, licensed Naturopathic Doctor and co-founder of Rumble Supershake, found that the key component to the arthritis diet is omega-3s—essential fatty acids that act as natural anti-inflammatories. As they are “essential” it means, your body can’t make them, so you need to find them somewhere, e.g. in oils, foods or other sources.
– Daily dose – about a teaspoon of flax oil—by the spoonful, tossed in salad dressing or added to shakes
- Chia Seeds
Here you can also find the omega-3s for the win. Bauer confirms that chia seeds contain plant-based sources of omega-3 fats, which fights inflammation by minimizing the production of enzymes that erode cartilage.
– A tablespoon of chia seeds each day, either sprinkled on Greek yogurt, baked into your muffin batter, mixed in a smoothie, or added to your oatmeal.
– Put the super seeds in Coco-nilla Crunch granola bites in her snack line.
Many of the fishes, such salmon, herring, and sardines also have high levels of the anti-inflammatory, omega-3s, says McQueen.
However, you should look for wild fish where possible, as farmed tends to have lower levels of omega-3s, she says.
If the fish is not your option, for many reasons, then soy products like tofu and edamame, which are also packed with the essential fatty acids, low in fat and high in protein, can help.
– Aim for a 3-1/2-ounce daily serving, which is roughly the size of a deck of cards.
- Tart Cherries
Tart cherries are packed with special antioxidants called anthocyanins, which protect the body from the damaging effects of free radicals, according to Bauer. It can help slow the progression of arthritis and relieve the acute pain from the disease.
– Bauer purees 2 cups of no-sugar-added tart cherry juice with 1 cup frozen pitted sweet cherries, 1/4 teaspoon ginger, 1/2 cup lemon juice and then tops it off with 3 cups of cherry-flavored sparkling water.
– 4 ounces of the cherry spritzer a day—or a handful of dried tart cherries tossed into your trail mix.
- Dark Green Veggies
Dark green vegetables have the ability to bring down inflammation, essentially, because they are rich in minerals. Spinach and kale are the best sources, but arugula too.
– Aim for five servings a day, 5 cups of leafy greens or 2 1/2 cups of dense veggies like broccoli, snap peas, or green beans.
The oranges are known for their vitamin C content, which has a potential to enhance immune function, but it also plays another vital role in building healthy collagen, the major component of cartilage.
According to many studies, those people who are deficient in the vitamin C are at a greater risk for developing arthritis, so they are required to incorporate at least one citrus fruit their diet every day, recommended Bauer.
– Add an orange to Turmeric Smoothies, with carrot, ginger, and another arthritis-fighting food,
- Whole Grains
Whole grains are a very rich source of fiber, which reduces the blood levels of C-reactive protein (CRP) – a marker of inflammation.
– Add 1/2 cup of cooked whole grains like brown rice and oatmeal, or 1 cup of whole-grain cereal to your diet, daily.