JOINT-FRIENDLY EATING
REVAMP YOUR DIET TO MANAGE ARTHRITIS SYMPTOMS
CUT BACK ON INFLAMMATORY FOODS Just as there are anti-inflammatory foods, some foods can also promote inflammation. Processed meats, fried foods, refined carbs, and sugary treats tend to be high in inflammatory compounds. Try to limit your intake of these items as much as possible. When you do indulge, pair them with plenty of anti-inflammatory foods to help offset the negative effects.
If you suffer from arthritis or chronic inflammation, you know how debilitating the pain and stiffness can be. While medication can help manage symptoms, many people are looking to make dietary changes that can provide natural relief. The good news is that several foods and nutrients have been shown to help reduce inflammation in the body. EMBRACE ANTI-INFLAMMATORY FOODS One of the most important dietary changes you can make is to focus on anti-inflammatory foods. Foods like fatty fish, nuts, seeds, olive oil,
STAY HYDRATED
Proper hydration is essential for joint and muscle health. Dehydration can actually increase inflammation, so be sure to drink plenty of water throughout the day. Aim for at least eight cups (64 ounces) of water per day, and more if you’re active or live in a hot climate.
and avocados are rich in omega-3 fatty acids, which have potent anti-inflammatory properties. Try to incorporate these foods into your diet several times per week. For example, you could have salmon for dinner one night and add walnuts to your salad another day. INCREASE YOUR ANTIOXIDANT INTAKE Antioxidants are also key for reducing inflammation. Colorful fruits and vegetables like berries, leafy greens, peppers, and tomatoes are brimming with beneficial antioxidants. Aim to “eat the rainbow” by filling your plate with a variety of produce in different hues. You can also get antioxidants from green tea, turmeric, and dark chocolate in moderation.
While making dietary changes can take some effort, the payoff of reduced pain and improved mobility is well worth it. Start by gradually incorporating more anti-inflammatory foods into your routine and cutting back on processed and sugary items. With a little experimentation, you can find a nutritious eating plan that works for you and your arthritis. Your joints will thank you!
TAKE A BREAK
Delicious Chickpea Curry
Packed with protein and fiber, this chickpea curry is a flavorful, plant-based option perfect for any diet.
INGREDIENTS • 2 tbsp olive oil • 1 onion, diced •
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1 tsp ground turmeric
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1 15-oz can chickpeas, drained and rinsed
2 garlic cloves, minced
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1 14-oz can diced tomatoes
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2 tbsp curry powder
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1 cup low-sodium vegetable broth
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1 tsp ground cumin
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Salt and pepper, to taste
DIRECTIONS 1. In a large pot over medium heat, add the olive oil.
2. Add the onion and garlic and cook until softened, about 5 minutes. 3. Add the curry powder, cumin, and turmeric and stir to combine. 4. Add the chickpeas, tomatoes, and vegetable broth and bring to a simmer. 5. Reduce the heat to low and simmer for 20 minutes, stirring occasionally. 6. Season with salt and pepper to taste.
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