5 Foods That Will Slow Down Arthritis and Inflammation

Arthritis is a devastating condition, and anyone wants to avoid it all costs.

This condition is a term for a series of diseases that causes pain, stiffness and swelling in the joints. People of all ages, genders, and ethnic backgrounds can be affected by this condition.

Arthritis comes with many different types wherein osteoarthritis is one of them and it develops in overused joints. Another form is rheumatoid arthritis, an autoimmune disease that makes your immune system attack your joints.

Fortunately, you can eat certain foods to help ease the inflammation and even relieve the joint pain associated with arthritis. In fact, a survey has found that 24% of patients with rheumatoid arthritis have reported that their diet made a difference on their symptoms.

For anyone suffering from arthritis, you should give these foods a go:

1. Fatty Fish - Fatty fish such as mackerel, salmon, sardines and trout are rich in omega-3 fatty acids, which contains potent anti-inflammatory effects.

A study consisting of 33 participants have eaten lean fish, lean meat or fatty fish for 4 times each week. After 8 weeks, the fatty fish group have shown a decreased level of specific compounds linked to inflammation.

An analysis of 17 studies have also shown that taking omega-3 fatty acid supplements have reduced joint pain intensity, the number of painful joints, morning stiffness and use of pain relievers for those who have rheumatoid arthritis.

Fish also contains vitamin D, which is helpful in preventing deficiency. Several studies have shown that rheumatoid arthritis may be linked to low levels of vitamin D, which could add to the symptoms.

2. Broccoli - It's no surprise that broccoli is one of the healthiest foods available. This green vegetable is also known to reduce inflammation.

Broccoli also contains essential components that could help decrease arthritis symptoms.

For example, broccoli consists of a compound called sulforaphane. Test-tube studies show that it prevents the formation of a cell type involved in rheumatoid arthritis development.

An animal study has also shown that sulforaphane can reduce the production of inflammatory markers that contribute to rheumatoid arthritis. Even though more studies in humans are needed, these other studies so far could prove that broccoli can help decrease arthritis symptoms.

3. Berries - Each serving of berries contains a lot of vitamins, minerals and antioxidants, which could be the reason why they can help reduce inflammation.

Berries are also rich in rutin and quercetin, which are 2 plant compounds that can deliver a huge number of benefits for your health. A test-tube study has shown that quercetin can block some of the inflammatory processes that comes with arthritis. Another study includes rats that were given rutin and quercetin, wherein it resulted in a decreased arthritis-related inflammation.

If you want to include berries for the benefit of your health, there are several options for you to choose from. Blackberries, blueberries, and strawberries are just a few of these choices that will surely satisfy your sweet tooth and help you acquire arthritis-fighting nutrients.

4. Walnuts - This type of nut is rich in nutrients and loaded with compounds that can reduce inflammation associated with joint disease.

An analysis of 13 studies have shown that eating walnuts can help reduce markers of inflammation. It is rich in omega-3 fatty acids, which is helpful in decreasing symptoms of arthritis. Individuals who have been taking omega-3 fatty acids have experienced lower levels of pain and have reduced their use of arthritis medications.

However, majority of these research focused on the effects of omega-3 fatty on arthritis in general. More studies are needed to determine the specific effects of walnuts.

5. Spinach - Spinach is full of nutrients and some of its components can help reduce inflammation caused by arthritis.

Several studies have shown that a high intake of fruits and vegetables is associated with lower levels of inflammation.

Spinach has plenty of antioxidants and even plant compounds that can help fight disease and relieve inflammation. This leafy green is high in an antioxidant known as kaempferol, which is helpful in reducing the effects of inflammatory agents linked to rheumatoid arthritis.

A test-tube study in 2017 treated arthritic cartilage cells using kaempferol and has found that it reduced inflammation and stopped the progression of osteoarthritis.

Hopefully, this article from Dr. Alex Tam of Vacaville will benefit those who are suffering from pain caused by arthritis. If you want, you can go and visit him in the top chiropractic and holistic clinic in the Solano county for more information about arthritis and how you can prevent it.