• ARTHRITIS DIET & NUTRITION

     

    ANTI-INFLAMMATORY FOODS

    Researchers and physicians have not come up with a “Rheumatoid Arthritis (RA) specific diet”. They claim that certain food items have anti-inflammatory property that will be helpful in patients suffering with RA. Most of these food items constitute the Mediterranean Diet. The most popular and beneficial are Vegetables, Fish and Olive Oil among other staples.

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  • Go Fishing

    CRP and IL-6 are proteins. When the go above normal levels, they cause inflammation in your body. Fish are rich omega-3 fatty acids which fight inflammation, reduce C-reactive protein (CRP) and interleukin-6

    How much? At least 85-115 grams, two times in a week.
    From where?Salmon, tuna, sardines, anchovies and other cold-water fish.

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  • Don’t Forget Your Fruits and Vegetables

    Fruits and veggies are loaded with powerful antioxidants. They boost the immunity and help fight inflammation.


    How much:At least 1½ to 2 cups of fruit and 2 to 3 cups of veggies per meal
    from where:Colourful foods such as, cherries, strawberries, spinach, kale, broccoli, Jamun

  • Eat a Handful of Nuts & Seeds

    Nuts consist of monounsaturated fat, protein and fibre. It fights inflammation and also helps in losing weight.

    How much:Eat about a handful of nuts daily
    Best sources:Walnuts, pine nuts, pistachios, almonds

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  • Boil the Beans

    Legumes are known to have anti-oxidant and anti-inflammatory effect. You will get Fibre, protein, folic acid and minerals such as magnesium, iron, zinc and potassium which are very beneficial to us.
    How much: At least one cup, twice a week
    Best sources: Try pinto, black, red kidney and garbanzo beans

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  • Tablespoon of Extra Virgin Olive Oil

    Olive oil contains Hydroxytyrosol and Oleocanthal among other polyphenols which are powerful anti-oxidants and have strong anti-inflammatory effect. It helps in reducing pain. It has been proven effective in improving symptoms in OA and RA
    How much:Two to three tablespoons per day for cooking or 1 teaspoon in salad dressings or other dishes
    Best sources: Extra virgin olive oil is less refined and processed. Therefore, it retains more nutrients than standard variety of olive oil. Choose the oils packaged in dark bottles.

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  • Cry on Some Onions

    Onions are loaded with antioxidants. They may also reduce inflammation, heart disease risk and LDL, which is a bad cholesterol. Try them sautéed, grilled or raw in salads, stir-fries, whole-wheat pasta dishes or sandwiches.

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  • Fill up on Fibre

    Fibre lowers C-reactive protein (CRP) which is a substance in the blood that indicates inflammation. Getting fibre from diet lowers CRP levels more than popping fibre supplements.

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  • Orange Red Food

    The orange and red colour of carrots, peppers and other fruits is due to presence of anti-oxidant called Carotenoids. They are great in lowering CRP levels.

    From where: Carrots, red and yellow capsicum, apricot, Cantaloupe (musk melon), mangoes, papaya, sweet potatoes, spinach, kale and pumpkin

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    DON’T EAT THESE FOOD ITEMS

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  • Don’t Sugar Up

    Resisting sweets, chocolates, colas, milkshakes is a challenge for the mind. Sugar goes by many names so look out for any word ending in “ose,” e.g. fructose or sucrose on ingredient labels.

    TheAmerican Journal of Clinical Nutritionwarns that processed sugars trigger the release of cytokines that cause inflammation and damages cells in the body.

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  • Cut Down On Saturated Fats

    Mono-Saturated Fatty acids (MUFAs) are bad fats. Poly-Unsaturated Fatty Acid (PUFAs) are good Fats. MUFAs trigger fat tissue inflammation. It worsens arthritis and heart diseases. Read labels carefully before buying any product.

    Resist the temptation to eat Pizza/ Cheese/ Red Meat/ pasta/ full-fat dairy products.

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  • Avoid anything Processed

    Trans fat can be found in fast foods, fried products, processed snack foods, frozen breakfast products, cookies, donuts, biscuits.

    They trigger inflammation and are very harmful to the body

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  • No Omega 6 Fatty Acids

    Omega 6 fatty acids are an essential fatty acid that the body needs for normal growth and development. The body needs a healthy balance of omega-6 and omega-3 fatty acids. Excess consumption of omega-6s can trigger the body to produce pro-inflammatory chemicals.

    These fatty acids are found in oils such corn, safflower, sunflower, grape seed, soy, peanut, and vegetable; mayonnaise; and many salad dressings.

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  • Refined Carbohydrates are White

    White flour products (breads, rolls, crackers) white rice, white potatoes (instant mashed potatoes, or french fries) and many cereals are refined carbohydrates. According toScientific American, processed carbohydrates may trump fats as the main driver of escalating rates of obesity and other chronic conditions.

    These high-glycemic index foods fuel the production of advanced glycation end (AGE) products that stimulate inflammation.

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  • MSG in your Chinese

    Mono-sodium glutamate (MSG) is a flavour-enhancing food additive. This chemical can trigger two important pathways of chronic inflammation, and affect liver health.

    It is most commonly found in prepared Asian food and soy sauce, but it can also be added to fast foods, prepared soups and soup mixes, salad dressings and deli meats.

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  • Gluten and Casein

    People who have joint pain and are sensitive to gluten, found in wheat, barley and rye, or casein, found in dairy products, may find relief by avoiding them. And those diagnosed with celiac disease, in which gluten sets off an autoimmune response that damages the small intestine and sometimes causes joint pain may find relief when they adopt a gluten-free diet.

    There may be an overlap in which some people with arthritis also have gluten sensitivity or also have celiac disease.

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  • Don’t go Sugar-Free

    Trying to be healthy and go sugar-free? Aspartame is a non-nutritive, intense artificial sweetener found in more than 4,000 products worldwide.

    It may trigger an inflammatory response in some people.

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  • Say No to Alcohol

    Alcohol is a burden to the liver. Excessive use weakens liver function and disrupts other multi-organ interactions and can cause inflammation.

    It is best eliminated or used in moderation.

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  • Salt a.k.a Sodium

    Read labels carefully. Salt by any other name is still salt. Look for salt’s alias – sodium. Look for products labelled sodium-free, salt-free, low-sodium, very low-sodium, reduced or less sodium, or light in sodium.

    Try a salt substitute.

    Give vegetables a good rinse. Washing thoroughly in cold water can reduce their salt content by almost half.

    Use herbs and spices instead of salt to season foods. Pepper, lemon juice and vinegar can all enhance flavour.

    Switch from packaged cereal or packets of instant oatmeal to quick-cut oats.

    Fresh meats, fruits and vegetables and whole grains are naturally low in sodium.

    Eat home-made food.

    Products such as ketchup, mustard, pickles, olives, sauerkraut, Worcestershire sauce or soy sauce are almost always high in sodium.

    Tell someone to hide the snacks so that you can`t reach it.

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