Relieving arthritis or joint painmay be easier than you think! The solution may be as simple as paying attention to what you are eating in order to avoid inflammatory foods that often lead to pain. What Inflammatory Foods Lead to Pain? Eating highly processed foods (such as pasta, bread and crackers—especially those containing gluten) creates inflammation in the body. This inflammation then leads to the actual physical pain that you may feel in your knees and joints since the joints are particularly vulnerable to inflammation. Foods with gluten, trans fats, found in snack foods like chips and pastries, and high sugar, that handful ofM&M’s fromyour coworker’s desk, all cause inflammation. For many people, dairy products are also inflammatory. Eating these types of foods over a long period of timemeansmore and more inflammation throughout the body and ultimately more pain. While changing your food sounds simple, many need more guidance and support, which is why a nutrition consultation, is often helpful. However, you can take our tips above and start alleviating your pain today! EATING HABITS & ARTHRITIS
6 FOOD CHOICES TO HELP E A S E A R T H R I T I S P A I N
3. Garlic. Garlic is a member of the allium family—which also includes onions and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases—including arthritis. 4. Tart cherries. Some people with arthritis have found relief from products made from tart cherries. The ingredient in cherries that helps with joint symptoms is the same one that gives this fruit its red color—anthocyanin. 5. Turmeric. One of the best-researched inflammation fighters isn’t a food at all, but a spice. Tumeric contains a compound called curcumin. The compound has been used for centuries in India to ward off inflammatory diseases. You’ll find this yellow spice in Indian cuisines— particularly curries. 6. Vitamin C. Antioxidants in vitamin C may slow the progression of OA. You can get vitamin C from strawberries, kiwi, pineapple, or cantaloupe. However, we warn you against taking supplements with much higher doses than 65 to 85 milligrams, because in large doses vitamin C can increase the risk of kidney stones.
Add these foods to your diet to help your arthritis pain: 1. Broccoli, Brussels sprouts and cabbage. These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry. 2. Fatty fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re not a big fan of fish, ask your doctor about taking an omega-3 supplement.
HEALTHY RECIPE BROCCOLI SALAD
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INGREDIENTS
• 2 strips low-sodium bacon • 1/2 cup ice cubes • 1/2 medium red onion, thinly sliced
• 1 tbsp fresh lemon juice • Kosher salt & black pepper • 6 1/2 cups broccoli florets • 1/3 cup golden raisins • 2 tbsp salted roasted sunflower seeds
• 1/2 cup buttermilk • 1/3 cup sour cream • 1/4 tsp lemon zest
INSTRUCTIONS
Combine the ice cubes, onions and 1 cup water in a small bowl. Let the onions soak for 10 minutes while preparing the rest of the salad, then drain and pat dry. Cook the bacon in a small nonstick skillet over medium-low heat until crispy, about 8 minutes. Transfer to a paper-towel-lined plate to drain, reserving 1 teaspoon drippings for the dressing. Finely chop the bacon strips and reserve. Whisk the buttermilk, sour cream, lemon zest and juice, reserved bacon drippings, 3/4 teaspoon salt and pepper to taste in a large bowl. Add the broccoli, onions and golden raisins to the dressing. Toss well, cover and chill for at least 1 hour and up to 4 hours. Season with additional salt and pepper. Transfer to a serving dish and top with the chopped bacon and sunflower seeds.
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