Do you suffer from arthritis? If so, you're not alone; arthritis is one of the most common chronic conditions in the United States, affecting more than 50 million adults. While there is no cure for arthritis, there are things you can do to manage your symptoms and improve your quality of life. One of those things is paying attention to your diet.
What you eat can have a big impact on your arthritis. Certain foods can help reduce inflammation and pain, while others can make symptoms worse. That's why it's important to eat an arthritis-friendly diet. Not sure where to start? Check out these tips:
Choose Anti-Inflammatory Foods
One of the best things you can do for your arthritis is to choose anti-inflammatory foods. These are foods that help reduce inflammation throughout the body, including in the joints. Some of the best anti-inflammatory foods include:
Olive oil
Fish (especially fatty fish like salmon)
Nuts and seeds
Fruits and vegetables (especially dark leafy greens)
Beans
Whole grains
Green teaIn addition to choosing anti-inflammatory foods, you should also avoid inflammatory foods. These are foods that can trigger or worsen inflammation. Inflammatory foods include:
Processed foods
Sugary drinks
Red meat
Eat Enough Fiber, dietary fiber has numerous health benefits, including reducing inflammation. Fiber is found in plant-based foods like fruits, vegetables, whole grains, beans, and nuts. The recommended daily intake of fiber is 25 grams for women and 38 grams for men. However, most Americans only consume about 15 grams of fiber per day. So if you're not getting enough fiber in your diet, now's the time to start!
Get Plenty of Omega-3s Omega-3 fatty acids are a type of polyunsaturated fat that has been shown to have anti-inflammatory effects. Omega-3s are found in fatty fish like salmon, mackerel, herring, sardines, and tuna; they're also found in walnuts, flaxseeds, and chia seeds. The recommended daily intake of omega-3s is 1.1 grams for women and 1.6 grams for men. However, most Americans only consume about 0.5 grams per day. So if you're not getting enough omega-3s in your diet, consider supplementing with fish oil or taking a plant-based omega-3 supplement like flaxseed oil or chia seed oil .
Following an arthritis-friendly diet can help reduce inflammation and pain associated with the condition. There are many different ways to make your diet more arthritis-friendly; start by incorporating more anti-inflammatory foods into your meals and snacks, and be sure to get plenty of fiber and omega-3s every day. Talk to your doctor or registered dietitian if you need help making changes to your diet; they can offer additional tips and resources. At Advanced Physical Medicine, our experienced physicians are here to help you live a pain-free life as safely as possible. Contact us today to learn more about our services.