The Mediterranean diet, rich in fruits, vegetables, fish, nuts, and beans is great for your body; including reducing inflammation or arthritis.
– Curbs inflammation
– Benefits joints
– Lead to weight loss, which makes a significant difference for joint pain
*Fish- Studies of postmenopausal women found those who had the highest consumption of omega 3s had lower levels of inflammatory proteins: C-reactive protein (CRP) and interleukin-6. Taking fish oil supplements helps reduce joint swelling and pain, duration of morning stiffness and disease activity among people who have rheumatoid arthritis.
*Nuts & Seeds- Research found over 15 year period, those who consumed the most nuts had a 51% lower risk of dying from an inflammatory disease.
*Fruits & Veggies- Loaded with antioxidants, these act as the body’s natural defense system, helping to neutralize unstable molecules called free radicals that can damage cells.
– Anthocyanins found in cherries and other red and purple fruits like strawberries, raspberries, blueberries, and blackberries have an anti-inflammatory effect.
-Citrus- Oranges, grapefruits, and limes are in rich in vitamin C. Research shows getting the right amount of that vitamin aids in preventing inflammatory arthritis and maintaining healthy joints.
-Vegetables- Eating vitamin-K rich veggies like broccoli, spinach, lettuce, kale and cabbage dramatically reduces inflammatory markers in the blood.
*Olive oil- loaded with heart healthy fats and oleocanthal, with properties similar to non-steroidal, anti-inflammatory drugs. These enzymes dampen the body’s inflammatory processes and reduces pain sensitivity.
*Beans- loaded with fiber and phytonutrients, which help lower CRP, an indicator of inflammation found in the blood. High levels of CRP could indicate anything from an infection to RA. Analyzed 10 common bean varieties and identified a host of antioxidant and anti-inflammatory compounds. Beans are an excellent source of protein, with about 15g per cup, which is important for muscle health.
*Whole grain- contains plenty of filling fiber- which can help you maintain a healthy weight. Some studies also shown fiber and fiber-rich foods can lower blood levels of the inflammatory marker C-reactive protein.
*Nightshades- Avoid eggplant, tomatoes, red bell peppers, and potatoes (also known as nightshades) if pain flares.
For the full article, please see the link below.