If you are experiencing arthritis pain, a suitable arthritis diet plan is what you need to relieve your painful joints condition. The gist of it all is to improve your immune system to reduce or even prevent inflammation of the joints.
Weightloss and Exercise
If you are overweight and having arthritis, you have to consider ways to reduce your weight as the heavier you are, the more pressure there is on the joints that support your body weight, in particular the knees. You need to start exercising more regularly and eat less if you are obese. You may want to consider taking a weightloss supplement to help you to reduce weight.
With a lighter body weight and consequently less pressure on the knees and hips, joint pain would be reduced. It is understandable that painful joints, in particular painful knees, may discourage an arthritis sufferer from exercising. In this case, it may be better to start off with water exercises like swimming or walking in the water. Walking and yoga are other alternative exercises.
“Glucosamine produced in the body provides natural building blocks for growth, repair and maintenance of cartilage. Like chondroitin, glucosamine may lubricate joints, help cartilage retain water and prevent its breakdown. Trial results are mixed, but overall, glucosamine appears to reduce pain and improve function in OA. Research also suggests glucosamine may slow joint damage.”
Vitamins for Arthritis
Having the right vitamins and nutrients in your diet is crucial in helping you to relieve arthritis pain. Generally, a low fat diet based on a higher intake of vegetables and fruits are very beneficial for arthritis sufferers. Reduce your consumption of meat, especially red meat which has been suspected to be a factor contributing to rheumatoid arthritis.
Vitamins such as B complex and vitamin C have proven to be very beneficial to ease joint pain. Vitamin C is essential for the synthesis of collagen which is the most abundant protein found in joint cartilage. B vitamins, when taken together, helps increase blood flow and helps prevent damage to nerves.
Increase your intake of vitamin C in your diet through fruits and vegetables. Some fruits high in vitamin C are oranges, grapefruits, papayas, kiwifruits, strawberries and guavas. Vegetables with high vitamin C content are broccoli, tomatoes, cauliflowers, bell peppers, spinach and kale (kai-lan).
Fish Oil for Arthritis
The omega-3 fatty acids found in fish oil has been found to be quite effective as a relief for arthritis. Consume more fish with high oil content such as salmon, tuna and cod. Besides, fish oil helps to reduce the risks of high blood pressure and heart disease, particularly beneficial for those middle-aged and aging arthritis sufferers who are also over-weight.
Calcium is essential in maintaining healthy bones and increase intake of calcium would help to strengthen your bones. Foods high in calcium are milk, soy and fish eaten with bones (sardines). However, milk has been reported to aggravate the symptoms of arthritis. A safer option is to take soy (or soya) milk instead.
Note that vitamin D and magnesium are needed for the absorption of calcium. Foods high in magnesium are cashew nuts, almonds, sesame seeds, flax seeds, brown rice and dark chocolate.
Sulfur is a vital ingredient in Synovial fluid that helps to lubricate and nourish joints, thus enabling the joints to work properly. Foods high in sulfur are broccoli, cauliflower, cabbages, sweet potato, onions, garlic and egg yolk.
Other factors to take note in an arthritis diet plan is to reduce your intake of sugar and salt. Avoid foods containing trans fats. When cooking, use a healthier oil like olive or canola oil. Note that for people who suffer from gout, there is a separate gout diet that has to be adhered to as gout is caused by the long-term consumption of foods high in purines.
“MSM is an organic sulfur compound. Sulfur is needed to form connective tissue. MSM also seems to act as an analgesic by lessening nerve impulses that transmit pain. A 2006 pilot study of 50 men and women with knee osteoarthritis showed that 6,000 mg of MSM improved symptoms of pain and physical function without major side effects.”