Is Omega 3 Good for Arthritis?
Arthritis sufferers often rely on over-the-counter and prescription medications to alleviate the pain and inflammation. But some dietary and supplemental changes may help ease the daily discomfort for patients with certain types of arthritis.
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Rheumatoid Arthritis
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Rheumatoid arthritis is a chronic disease that affects 1.3 million Americans. Pain management is often the primary concern among patients, but the long-term effects brought on by inflammation and degeneration should be minimized as much as possible.
In rheumatoid arthritis, the lining or synovium in the joints can thicken and, in the most severe cases, produce enzymes that destroy bone and cartilage, inhibiting mobility and compromising an active lifestyle.
Controlling Inflammation
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Controlling inflammation is key to minimizing pain and the damage that it can cause. While the daily use of anti-inflammatory medications such as NSAIDS (nonsteroidal anti-inflammatory drugs) may keep pain at bay, supplementing the drug regimen with omega-3 fatty acids may provide an extra anti-inflammatory (and healthy) boost.
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Omega-3 Foods
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The recommended dietary intake of omega-3 fatty acids is 12 oz. of fish per week. Fish and shellfish should be types that are low in mercury. These include salmon, catfish, pollock, scallops and canned light tuna. (Avoid fish high in mercury, like shark, swordfish, king mackerel and tilefish, as well as albacore tuna.) These fatty fish contain two essential fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Sources of a third omega-3 fatty acid (alpha-linolenic acid, or ALA) include flaxseed, canola oil and walnuts. The omega-3 fatty acids must be consumed through diet and supplements, as they are not manufactured by the body.
Servings and Measurements
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In addition to fish, walnuts and flaxseed, certain beans, olive oil, tofu and winter squash provide rich sources of omega-3. To get an idea of how much omega-3 is found in certain foods, consider: 1/4 cup flaxseed contains 7 g, 1/4 cup of walnuts contains 2 to 3 g and 1 cup of soybeans, kidney beans or navy beans contains .2 to 1.0 g. In the seafood department, 4 oz. of salmon nets 2 g, while the same serving size of halibut offers .6 g.
If you are trying to take in 3 to 4 grams each day, a few simple diet changes will do the trick. So don't try to count grams; simply eat more omega-3 foods.
Potential
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In a study released by the American Academy of Family Physicians (AAFP), taking at least 3 g per day of omega-3 helped reduced joint stiffness among rheumatoid arthritis patients, who supplemented their diet daily for 12 weeks.
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