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Arthritis and Your Diet - Do's and Don'ts

Research is still going on but scientists believe there are several ways in which diet might affect your arthritis

A small number of people with arthritis and related muscular disorders might be sensitive to certain foods that could trigger symptoms, or worsen them.

A diet high in saturated animal fats can affect the complex inflammatory response and contribute to joint and tissue damage.

Change the oils you use: Use olive, canola and flaxseed oil - high in beneficial fatty acids - instead of corn, safflower and sunflower oils.

Use more flaxseed oil in your diet. One to three tablespoons of oil a day is usual and can be added to food. Use in salad dressing but not high temperature cooking. You can also use flax seed or meal. The Flaxseed Institute recommends about 30gm of seed or meal a day - about _ cup. Sprinkle on cereals, salads, and yogurt, stir into soups, add to casseroles or bread.

Cut your meat, poultry and animal product consumption to no more than 4 - 6 ozs a day (about the size of a deck or two of playing cards.)

Add cold water fish to your dinner menu two or three times a week. Don't fry it - broil or bake with little or no added fat.

Omega-3 fatty acids fight inflammation. Foods rich in Omega-3 fatty acids include sardines (in their own oil) white and black walnuts, green soybeans, mackerel, herring, trout, and salmon.

Cut out junk food, fast food, high-fat foods, alcohol, sodas, coffee, tea, sugar and sugar-rich desserts.

Get into a five-a-day program. Eat five servings of fruits or vegetables - ideally raw, fresh and organic.

Eat more broccoli and other dark green vegetables. Some experts believe these help balance hormones.

Explore soy. Some animal studies show soy appears to ease pain and is a good addition in arthritis diets.

Take a good multivitamin/mineral every day

Arthritis and Oxidative Stress - the Role of Free Radicals

There has been great interest amongst researchers for the past 20 years about the role oxidative stress plays in arthritis. Most of these studies have not distinguished between degenerative and rheumatoid arthritis when looking at free-radical reactions and these diseases.

When researchers analyzed joint fluid from an inflamed joint, they noted a significant increase in the number of free radicals while fluid from a normal joint contains absolutely no free radicals.

Studies have shown

a significant increase in risk of developing rheumatoid arthritis in individuals who have low levels of Vitamin E, beta-carotene and selenium.

low levels of Vitamin C and D in people who have more severe joint disease which is progressing rapidly.

a high intake of antioxidant micronutrients (especially Vitamin C) reduced the risk of cartilage loss and disease progression in people with degenerative arthritis.

Supplementation with 160mcg of selenium resulted in significant improvement in 40% of patients with rheumatoid arthritis

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