How to Relieve Arthritis Pain with Food

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By Truckergirl
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Studies show that some foods can help manage arthritis pain.

Arthritis pain can be a difficult burden to bear, but your diet can go a long way toward helping you manage your pain. Recent studies show that certain foods added to your diet can help reduce or even turn off the inflammation that causes arthritis pain and joint damage.

Difficulty: Easy

Instructions

Things You'll Need:

Antioxidants
Omega-3 fatty acids
Fiber
Olive Oil

Step 1

Drink orange juice. Vitamin C and other antioxidants have been shown to reduce the activity of Cox-2 enzymes which are a major cause of joint inflammation. Blackberries, green tea, and dark chocolate are among the many good sources of antioxidants. Carotinoids, found in carrots, peppers and some fruits, are especially beneficial because they also help reduce levels of C-reactive protein in the bloodstream.
Step 2

Eat fish. Especially tuna, salmon, mackerel, trout, and herring. These fish are loaded with omega-3 fatty acids. Omega-3s convert in our bodies into powerful compounds, and among these are resolvins. Recent research at Harvard Medical School in Boston has shown that resolvins act as an off switch for the inflammation response that causes arthritis pain and joint damage. Try for at least two 3-ounce servings of fish a week.
Step 3

Avoid Omega-6 fats. Omega-6 fatty acids can cause Cox-2 enzymes to become more active, leading to more inflammation and pain. Omega-6 can be found in many cooking oils, such as sunflower, corn, soybean, safflower and cottonseed oils. These oils are used in many prepackaged snack foods, so make sure you check the label before you munch.
Step 4

Avoid foods cooked at high temperatures. When foods are cooked at high temperatures they form compounds called advanced glycation end products, or AGPs. Scientists have found a correlation between the levels of AGPs in the bloodstream and inflammation related diseases, though the exact relationship is unknown. Scientists have also found that we can absorb these AGPs from foods we eat, such as burgers, steak, bacon, and other foods, mostly meats, cooked at high temperatures. You can reduce the amount of AGPs in your diet by steaming your meat, or cooking it in a sauce at a low simmer instead of broiling, grilling, or frying it. Or cook that steak over a lower temperature.
Step 5

Use olive oil. Studies have shown that olive oil contains oleocanthal, a compound that prevents the production of Cox-1 and Cox-2 enzymes much the same way NSAID drugs do. Extra virgin oil, especially that produced from olives grown in the Tuscany region of Italy, seems to have the highest concentrations of oleocanthal. 3 1/2 Tbsps of olive oil is equivalent to about 200 mg of aspirin, but it also contains 400 calories. Try substituting olive oil for butter or other fats when cooking.
Step 6

Eat strawberries. Strawberries have been shown to reduce the levels of C-reactive protein, or CRP, in the blood. CRP is associated with inflammation in the body, but eating 16 or more strawberries a week can reduce the amount of CRP.
Step 7

Add fiber to your diet, either from food or as a supplement. Fiber also helps to reduce the levels of CRP in the bloodstream. Since CRP is also associated with heart disease, reducing it will not only help relieve your arthritis, but it's good for your heart health as well.

Comments

maryladd said

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on 10/25/2009 very good article..I eat a lot of berries for my arthritis pain and use only olive oil..I think it helps..recommended you and rated your article 5 stars come and join our group Learn to make MONEY writing ARTICLES