While there is no cure for arthritis, there are certainly plenty of things we can do on a daily basis to manage the symptoms.
Following the advice from medical professionals is the most important, so if you have any concerns or questions about your health or your diet, consult your doctor or specialist.
Every day we are able to make positive choices to benefit our bones and joints, whether its exercising, keeping hydrated, moving our joints, using hot and cold packs, massages, medication… the list goes on.
But what about our favourite every day activity……eating!
More and more research is going into discovering that certain foods have properties that either increase or reduce inflammation.
So by simply incorporating the good foods and omitting the bad ones, we may be able to help reduce chronic pain caused by inflammation!
The DOs
An anti-inflammatory diet involves eating nutritious foods including antioxidants, vitamins A, C and E, fibre, and omega-3s. This means a diet rich in vegetables, whole fruit, whole grains, legumes, and fatty fish.
Here is an anti-inflammatory foods list:
Dark Green Vegetables
Dark green vegetables such as spinach, kale, and broccoli
Fatty Fish
Oily fish including salmon, tuna, sardines trout and anchovies
Colourful Fruits
Plentiful servings daily of fruits especially berries
Nuts
Including almonds, walnuts, macadamias and pistachios
Certain Oils
Especially extra virgin olive oil, walnut oil and avocado oil
Herbs & Spices
Ginger, garlic, and turmeric
Legumes
Red beans, red kidney beans, pinto beans, chickpeas and lentils
Whole Grains
Brown rice, quinoa, buckwheat, oats and spelt.
The DON'Ts
Here is an inflammatory food list to avoid:
Processed Meats
Minced meat, sausages, salami
Refined Sugars
Found in soda, cakes, lollies and icecream
Trans Fats
Such as in deep-fried foods, fast foods, and commercially baked goods
Refined Carbohydrates
White bread, white rice, pasta
Red Meat
Steak, minced beef
Certain Oils
Soybean oil and vegetable oil
Everyone is different
It is important to listen to your body. Everyone has different requirements, and some things trigger flare ups for some people that don’t in others.
I highly recommend keeping a food diary where you log the following in each day:
- What you ate
- How much water you drank
- Your pain throughout the day
- What you did physically
By doing this you may be able to narrow down what your triggers are, whether it’s something you eat or an activity you partake in.
Sources
All information provided on this page has been sourced from the following sites:
I am not a doctor or dietitian, please ensure you connect with your medical professional before making changes to your diet and lifestyle.
Hi! I’m Stephie
A long-time sufferer of arthritis, I cook foods using ingredients that can help control the symptoms, and aim to reduce joint inflammation.
This site is dedicated to sharing my recipes, with the hope of helping others 🙂
Follow me for a regular dose of anti-inflammatory recipes!
