The most disturbing symptoms of rheumatoid arthritis include pain, stiffness and swelling, which come from the same factor: inflammation. What should I do? Part of the answer may involve your diet.
A study published in Arthritis Research and Treatment in April, 20021showed that patients with rheumatoid arthritis (RA) had significantly more pro-inflammatory diets.
Additional evidence shows that a diet rich in polyunsaturated fatty acids and plant fiber, such as omega-3 fatty acids and plenty of fruits and vegetables, may reduce the risk of RA.
It is also believed that both fiber and polyunsaturated fatty acids can reduce the level of C- reactive protein (CRP), which is an indicator of joint inflammation.
Researchers speculate that fiber is particularly beneficial, but phytonutrients in fiber-rich fruits, vegetables and grains may help reduce it. The study also found that eating fish rich in omega-3, such as salmon, herring, mackerel, trout and tuna, may reduce joint swelling and tenderness.
Although it is said that compounds in many foods can improve RA symptoms, more research is needed to determine how much these compounds must be eaten to get benefits.
First of all, it is certain that obesity is a risk factor for inflammation. Body fat can produce substances that cause inflammation. The more fat, the more serious the inflammation of the body.
In addition, it is well known that foods that lead to obesity-fat, sugar, salt and foods with high processing ingredients-will increase inflammation.
Scientific research has confirmed the way in which intestinal bacterial imbalance (possibly caused by high-fat and low-nutrition diet) leads to these diseases.
In other words, changing your diet may not be enough to reduce inflammation and make you give up other RA management treatments, but it can help reduce the number of drugs needed and the side effects of drugs.
Please read on to find out what foods can help relieve symptoms and stay healthy.
1. Olive oil may have the same effect as NSAIDs.
Studies have found that people who eat a traditional Mediterranean diet rich in olive oil seem to have few health conditions related to inflammation, such as degenerative arthropathy or diabetes.
Oily resin is a compound found in extra virgin olive oil. It seems to inhibit the same pain pathway as non-steroidal anti-inflammatory drugs (NSAIDS), such as ibuprofen, which makes it an excellent oil for cooking food.
Vitamin C is very important for your tissue repair.
Vitamin C is an essential dietary component for collagen synthesis, which contributes to the construction and repair of blood vessels, tendons, ligaments and bones, so it is helpful for patients with osteoarthritis.
The goal is for women to take 75 milligrams (mg) of vitamin C every day and for men to take 90 milligrams every day. If you are pregnant, the target is 85 mg, and if you are breastfeeding, the target is 120 mg.
Citrus foods, such as oranges, grapefruit, lemons and limes, are rich in vitamin C, and are also good sources of anti-inflammatory antioxidants, which are beneficial to patients with rheumatoid arthritis.
However, citrus may interfere with the body's ability to handle certain RA drugs, such as cyclosporine and possibly methotrexate. Studies have shown that drinking grapefruit juice regularly will prevent a kind of protein called CYP3A4, which helps the body metabolize cyclosporine.
Other studies have shown that other citrus juices, such as those made from Seville orange, lime and grapefruit, may also affect the function of CYP3A4 in vivo.
If you are taking drugs that may be affected by citrus, you may need to get vitamin C from other sources, such as tomatoes, peppers, melons, strawberries, kiwis or potatoes.
Avoid taking medicine with orange juice. Instead, drink fruit juice or citrus fruits at other times of the day.
3. Berries are rich in antioxidants and anti-inflammatory potential.
It is recommended that you make one or more fresh or frozen berries in your daily diet, such as blueberries, raspberries, strawberries, blackberries or cranberries.
These berries contain powerful antioxidant compounds, such as proanthocyanidins and ellagic acid, which can fight inflammation and cell damage. The amount and combination of antioxidant compounds vary with the types of berries, so we should aim at diversification.
Carrots contain anti-arthritis vitamins A and β -carotene
Add carrots, pumpkins and sweet potatoes to your anti-arthritis shopping list, Thornton said. These and other orange vegetables are rich in vitamin A and beta-carotene, both of which are thought to fight inflammation. Cooking seems to increase the utilization rate of these compounds.
Whole grains can help you lose weight and relieve pain.
People have done a lot about the health benefits of whole grains, which is for good reason. Whole grains are those grains that still retain the three parts of the original grain: bran (outside the shell), endosperm and germ.
Compared with refined grains, whole grains are a better source of fiber and other important nutrients, such as selenium, potassium and magnesium. In addition, a diet rich in whole grains is also related to better weight control, which helps to alleviate the pain and symptoms of RA.
6. Ginger: Season your dishes to reduce inflammation.
Like onions, ginger contains the same compounds as anti-inflammatory drugs such as aspirin and ibuprofen.
Ginger also helps to reduce inflammation, but too much ginger can lead to blood dilution, which may be dangerous if you are taking certain drugs, such as coumarin (warfarin). It also lowers blood sugar levels and increases the risk of hypoglycemia.
In addition, ginger may lower blood pressure, which may affect people who take antihypertensive drugs.
7. Pineapple: The enzyme of this fruit can reduce swelling.
Pineapple is rich in vitamin C and bromelain, which can relieve pain and reduce swelling. It exists in osteoarthritis and rheumatoid arthritis.
Bromelain can also be used as a supplement, but please consult a doctor before taking it, because it will increase the risk of bleeding, especially if you also take blood thinners such as Plavix (clopidogrel bisulfate), coumarin or aspirin. Bromelain may also interfere with the effects of antibiotics and sedatives.
8. Turmeric: This spice can diminish inflammation.
Turmeric contains curcumin, a naturally occurring polyphenol. A study published in September 20 15 in Food Chemical Toxicology shows that curcumin has antioxidant and anti-inflammatory properties.
9. Green tea: A good cup of tea can soothe your joints.
Green tea is rich in catechins and can block the expression of inflammation. Its effect on rheumatoid arthritis has been studied for a long time.
2065438+A report published in the Journal of Toxicology and Applied Pharmacology in August 2007 stated that green tea has an overall anti-inflammatory effect.
A relatively new study published in the Yearbook of Nutrition and Metabolism on March 20th, 2020 focuses on "a large-scale study in the real world". The results show that higher green tea intake is related to less disease activities.
Cherry juice may increase antioxidants.
A study published in the Journal of Functional Food found that sour cherry juice can reduce uric acid level and increase some anthocyanins (an antioxidant) in the blood.
However, more research is needed to determine how much cherry juice a person must drink to get benefits.