Anti-Inflammatory Foods To Help You Deal With Arthritis Pain
Arthritis is a very common condition and is often viewed as a normal part of aging.
Arthritis is a condition involving inflammation of one or more joints. There are several different types of arthritis, including Osteoarthritis, Rheumatoid Arthritis, and Reactive Arthritis, and they all have slightly different root causes. What is similar between all of them however, is, of course, inflammation.
Inflammation is one of the body’s natural immune responses. It is a normal and healthy part of the healing process to have acute bouts of inflammation due to things like injury or illness. When this response become an underlying, long term situation (chronic), it can begin to cause more serious problems. Arthritis is one of those problems.
Diet and lifestyle can make a significant difference in the prevention and treatment of arthritis. Reducing inflammation in the body by consuming a healthy diet with plenty of anti-inflammatory foods is an important part of dealing with arthritis pain.
Below are my top 5 anti-inflammatory foods that can help you deal with your arthritis pain.
- Wild-Caught Salmon. Salmon is a great source of anti-inflammatory omega-3 fatty acids. Much of our society’s inflammation-related health problems are in part due to our skewed ratio of omega-3 to omega-6 fatty acids. In a standard North American diet, it’s easy to get high amounts of omega-6 fatty acids from vegetable oils but omega-3 fatty acids are much less abundant. This imbalance between these two nutrients causes inflammation in the body. Eating wild-caught salmon twice a week and adding other omega-3 foods like hemp, chia, flax, and walnuts into your diet daily can help reestablish a healthy balance.
- Cruciferous Vegetables. These are some of the most nutritious vegetables out there. Veggies like broccoli, cauliflower, cabbage, kale, and Brussel sprouts are rich in sulfur, which can help reduce arthritis inflammation. Try them in a stirfry or roasted in the oven with your salmon!
- This powerful, spicy root has been used for centuries in Traditional Chinese Medicine to help decrease pain and inflammation and is also well-studied in western medicine for its effects on arthritis. It is anti-inflammatory and is also beneficial for digestion, unlike many anti-inflammatory medications which can be harmful to the digestive tract. Ginger can be used as a spice in cooking or drank as a tea.
- Another very powerful root, this golden spice is one of the most extensively studied herbs, largely for its anti-inflammatory effects. One of turmeric’s main anti-inflammatory compounds, curcumin, is commonly sold in supplement form but you can also enjoy many of turmeric’s effects by adding the fresh or dried root to food or drinks. It is recommended that you combine it with a small amount of black pepper and a fat, like coconut oil, to aid absorption.
- Bone Broth. This traditional food has become very popular in recent years in the nutrition world, with it being sold in stores and restaurants, and touted as a superfood. Bone broth is made by simmering bones (they can be from beef, chicken or fish) with water, vegetables, spices, and a bit of vinegar, for many hours. This process extracts the beneficial minerals, amino acids, and other compounds from the bones. These compounds include glucosamine, which is one of the most commonly sold supplements for reducing joint pain and inflammation associated with arthritis. The minerals and amino acids are also helpful for rebuilding and strengthening tissues. If you choose to make your own bone broth, always use bones from free range, organic, or grass-fed animals.
By: Ali MacBoudreau
Ali is a Certified Holistic Nutrition Consultant. Her mission is to help you discover just how vibrant and amazing you can feel, by giving you the tools you need to make lasting changes. (Hint, it involves delicious food!) To learn more about Ali and holistic nutrition please visit her website https://www.holisticali.com/about