Foods that Fight Arthritis and other Inflammatory Diseases
Inflammation is part of our body’s natural immunity response. Without it, our body can’t heal. But sometimes, inflammation becomes uncontrollable, just like in the case of arthritis. This potentially damaging autoimmune response is also linked to heart disease, obesity and cancer.
There are several forms of arthritis but inflammation holds true in all of them. Such inflammation produces intense pain that is recurring and difficult to manage. Whilst medications can offer immediate relief, they do have side effects. And they don’t do anything than minimise the pain.
If you’re looking for a more effective and long-term solution for arthritis, you can try exploring your pantry. Vast studies have shown that some of the best treatments for inflammation are not pharmaceutical drugs, but natural foods, herbs and spices that we often find in our kitchen.
Fish
Polyunsaturated fats, such as omega-3 fats found in fish, help suppress cytokines and other inflammatory chemicals that trigger rheumatoid arthritis (RA). People with RA are known to have higher levels of cytokines in their body. And since they have elevated inflammation levels, people with arthritis have higher risk of developing cardiovascular problems. Fortunately, the good fats in fish also help lower down bad cholesterol (LDL cholesterol) – a major factor for heart disease. Other foods rich in omega-3 fatty acids are walnuts, flaxseed oil and soybeans.
Olive Oil
Research appearing in the American Journal of Clinical Nutrition revealed that people who consume the lowest levels of extra virgin olive oil were more likely to develop rheumatoid arthritis compared to those who consumed the highest amounts.
Turmeric
Curcumin, the active compound present in turmeric, is one of the most powerful anti-inflammatory agents nature has to offer. Various studies have shown that it even works better than pharmaceutical drugs. When cooking with turmeric, add a little pepper to enhance its bio-availability.
Arnica
Arnica is an herbaceous plant belonging to the sunflower family. Since 1500s, this herb has been used for its medicinal properties. It is an effective remedy for pain and stiffness – two common symptoms of arthritis. Arnica is also used for other health conditions like bruises, superficial phlebitis, inflammation from insect bites, sprains, muscle aches and swelling from broken bones.
Whole Grains
Another study published in the American Journal of Clinical Nutrition found that people who eat more whole grains like brown rice, oatmeal and barley lowered their C-reactive protein (CRP) levels – a marker of inflammation in the body. In people with RA, CRP levels are used to determine how well the person responds to treatments.
White willow bark
The use of willow bark for medicinal purposes dates back thousands of years (as early as 400 BC). It is known as an effective remedy for inflammation-related conditions such as headache, low back pain, and arthritis. When absorbed by the body, its active compound called salicin is converted into salicylic acid which aids pain and inflammation.
Dark leafy greens
Studies have shown that vitamin E may offer protection against cytokines. Eat plenty of green vegetables like kale, broccoli, cabbage, spinach and collard greens to get not just vitamin E but also calcium, iron, vitamins and antioxidants.
Nuts
Nuts, especially walnuts and almonds, are rich in inflammation-fighting fats in the form of alpha-linolenic acids (another type of omega-3). Along with other Mediterranean staples, nuts have been shown to reduce inflammation in as little as 6 weeks.
Can you add some more to our list of anti-inflammation foods? Feel free to post a comment below.
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