The two most common types of arthritis are osteoarthritis (OA), a degenerative type of arthritis that develops over time, and rheumatoid arthritis (RA), an autoimmune disease in which the immune system mistakenly attacks the joints. Both forms of arthritis can lead to chronic pain and disability. However, research suggests that eating nutrient-rich foods packed with vitamins, minerals, omega-3 fatty acids, and antioxidants can help control arthritis symptoms, reduce pain medications and slow the progression of the disease. Here are some nutritional tips for battling arthritis:
1. Antioxidants-
Antioxidants can help treat and prevent arthritis by fighting toxic free radicals (unstable molecules that cause tissue damage) associated with the development of the disease. One study reports that eating vitamin C-rich fruits and vegetables may help treat and prevent rheumatoid arthritis. Researchers found that participants who ate fewer vitamin C-rich fruits and vegetables had three times the risk of developing RA, compared with those participants who ate the most. Other studies suggest that antioxidants can help protect cartilage cells and increase the production of collagen, helping to prevent and treat OA. In addition to fruits and vegetables, foods packed with antioxidants include green tea, legumes, nuts, whole grains and seeds.
2. Omega-3s-
Omega-3 fatty acids can help treat and prevent arthritis by reducing inflammation and improving joint function. Researchers found that omega-3 rich foods or supplements can help reduce the number of tender joints and amount of non-steroidal anti-inflammatory drugs (NSAIS) prescribed for patients with arthritis. Omega-3 fatty acids are found in fish, canola oil, soybean oil, flaxseeds, and walnuts.
3. The Mediterranean Diet-
Research reports that the Mediterranean Diet may offer arthritis relief. The Mediterranean diet is characterized by a high intake of fish, olive oil, fruits, vegetables, whole grains and legumes. The nutrients in these foods have anti-inflammatory effects that are believed to reduce inflammatory protein levels. One study found that eating olive oil and cooked vegetables decreases the risk of RA. Another study shows that the Mediterranean diet may reduce the pain and swelling of joints from arthritis and improve joint function. Furthermore, the Mediterranean diet is rich in vitamin E and olive oil (a healthful monounsaturated fat), which can reduce the inflammation and pain of arthritis.
REFERENCES:
1. Life Extension eds., Disease Prevention and Treatment, 4th ed. (Hollywood, Florida: Life Extension Media, 2003), Arthritis: http://www.lef.org/protocols/prtcls-txt/t-prtcl-013.html
2. Pizzorno J and Murray M. Encyclopedia of Natural Medicine, New York: Prima, 1998: 695-705, 770-789.
3. The Arthritis Foundation: http://www.arthritis.org
4. Pattison DJ et al. Vitamin C and the risk of developing inflammatory polyarthritis: prospective nested case-control study. Ann Rheum Dis 2004 Jul;63(7):843-71.
5. Bae SC, Kim SJ, Sung MK: Inadequate antioxidant nutrient intake and altered plasma antioxidant status of rheumatoid arthritis patients. J Am College Nutr 2003; 22:311-315.
6. Rennie KL, Hughes J, Lang R, et al: Nutritional management of rheumatoid arthritis: A review of the evidence. J Hum Nutr Dietet 2003; 16:97-109.
7. Haq I, Murphy E, Dacre J: Osteoarthritis Review. Postgrad Med J 2003; 79:377-383.
8. Miller GD, Rejeski WJ, Williamson JD, et al: The Arthritis, Diet and Activity Promotion Trial (ADAPT): Design, rationale, and baseline results. Controlled Clin Trials 2003; 24:462-480.
9. Kremer, JM: n-3 Fatty acid supplements in rheumatoid arthritis. Am J Clin Nutr 2000; 71:349S-351S.
10. Adam O, Beringer C, Kless T, et al: Anti-inflammatory effects of a low arachidonic acid diet and fish oil in patients with rheumatoid arthritis. Rheumatol Int 2003; 23:27-36.
11. Linos A, et al. Dietary factors in relation to rheumatoid arthritis: a role for olive oil and cooked vegetables? Am J Clin Nutr 1999 Dec;70 (6):1077-82.
12. Skoldstam L et al. An experimental study of a Mediterranean diet intervention for patients with rheumatoid arthritis. Ann Rheum Dis 2003 Mar;62(3):208-14.
Posted by Elaine Gavalas on July 25, 2006 02:11 PM
