Thursday 10 May 2012
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Arthritis food guide
What to eat, what not…
Are you aware that there are over 100 forms of arthritis with the two main forms of Rheumatoid Arthritis and Osteoarthritis affecting the majority of the population in the United States? Also, there are 206 bones in the body, with over 100 joints connecting them. With so many forms of Arthritis, there are many places a body can be inflicted with pain from the disease. Fortunately, if you are aware of the proper foods to eat and foods to avoid, you will help to prevent the disease and its flare ups.
What to eat with Arthritis
Food rich in iron: Among Arthritis sufferer’s tiredness is a common ailment and can easily lead to anemia. Eating foods rich in iron such as dark and red meats, green leafy vegetables, eggs, pulses, and oily fish will help to prevent this. Fortified foods are also sources of foods rich in iron such as breakfast cereals.
'Mediterranean' diet
Arthritis sufferers suffer with inflammation due to body chemicals. Eating a diet that contains modest lean meat portions, plenty of vegetables and mono-unsaturated fats will help to reduce and prevent inflammation experienced with the disease. It is recommended to eat at least four servings of fresh, frozen or canned vegetables each day and two servings or more of fruit each day. A portion can be measured as being equal to a few tablespoons or a handful. Vary your vegetables choosing them from different colors in order to have a wide range of plant nutrients which will help to reduce the inflammation experienced with the condition.
Fish
Fish, especially those with darker flesh are high in fish oils (omega-3 polyunsaturates) and should be eaten two or three times a week. Darker flesh colored fish include snapper, marlin, swordfish, salmon, tuna, herring, mackerel and sardines and will provide maximum health benefits.
Fruits & vegetables
Anti-oxidants are high among fruits and vegetables. Anti-oxidants help to fight disease in the body by seeking out and neutralizing damaging molecules that are responsible for inflammation. In a recent study the risk of developing inflammatory Arthritis was greater among those with a lower intake of fruits and vegetables.
What to avoid in arthritis?
Certain fats: The type of fats and oils that you put into your body influence the effects of your condition such as the levels of pain and inflammation you will experience. Saturated fats are known for increasing inflammation and pain in Arthritis sufferers. These are fats that are found in processed foods and full-fat dairy products. Oils and margarines that are made from sunflower and corn sources will also increase the levels of pain and inflammation experienced. These oils are high in omega-6 polyunsaturates which are also increase general inflammation.
The following is a list of common foods that all persons living with Arthritis should avoid to help prevent and relieve the symptoms of Arthritis:
High dose Vitamin C (1000 mg) fruits such as dried fruit, grapes and citrus which can worsen the symptoms of Rheumatoid Arthritis
Creamed vegetables, peppers, white potatoes, eggplant, corn
All products containing gluten, kamut, spelt, barley wheat corn
Pistachios, pine nuts, peanut butter, peanuts
Eggs, canned meats, sausage, frankfurters, pork, shellfish, beef
Dairy products, including yogurt
Mayonnaise, hydrogenated and processed oils, shortening, butter, margarine
Caffeinated beverages, alcoholic beverages, sodas and soft drinks
Barbeque sauce, soy sauce, chutney, mustard, ketchup, and other condiments
Chocolate
Corn syrup, maple syrup, honey, brown and white refined sugar and desserts made with these sweeteners
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Paul@AMPS
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ReplyDeleteArthritis is a disease that can be prevented through a natural lifestyle with the addition of exercising, eating a low fat – high protein diet and taking herbal supplements combined with the natural lifestyle is known to reduce the risk of developing the disease and to diminish the symptoms of Arthritis.
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Importance of exercise in arthritis
“Activity” in arthritis
Arthritis patients are less physically active. This is simply because of the factors involved with the disease. Many arthritis patients are under the misconception that exercise will cause further damage to their joints. However, this is not so, as exercising regularly helps to strengthen the muscles and to protect the joints. Appropriate exercise helps to ease pain, keep you mobile and to help control weight. Your chances of developing chronic diseases are increased when you are not physically active. Over half the adults living with heart disease or diabetes also have arthritis. Experts have revealed that lack of information on how to exercise properly, fear of worsening symptoms or damaging joints, fear of pain and pain prevent people living with arthritis from being physically active.
The good news!
Over 40 million persons live with arthritis and the good news for these 40 million people is that a regiment of moderate exercise can improve mobility and reduce pain. For those living with arthritis physical activities such as swimming, bicycling and walking have shown to improve physical function, reduce pain, and improve the quality of life. The risk of developing Osteoarthritis is reduced when weight control and injury prevention measures are taken. Weight loss and control is also helpful to reduce symptoms of patients that are suffering with knee Osteoarthritis.
The following tips will help you to understand how to effectively and safely enhance your physical activity in arthritis:
Rest: When our bodies rest or sleep, they are restoring energy. Balancing rest with exercise is effective to help reduce arthritis symptoms. Balance exercise with rest and pace yourself. However, it is important to remember, that too much rest can make your joints stiff.
Activity: Keep yourself active. Stronger muscles help to reduce fatigue. Good activities for arthritic patients include exercises and swimming in a heated pool.
Gentleness: Be gentle in your daily life. Start slow and gradually build doing a little more each day. Avoid contact sports and other high impact activities.
Convenience: When you are in the least amount of pain, tired or stiff, exercise. And, exercise during the time that your medication is most effective.
Variety: Motion exercises should be done at least once a day. When waking in the morning exercising first will help to ease the stiffness felt upon rising. Exercising prior to bedtime will help stop the stiffness from developing during your sleep. Only do a range of movement exercises when you experience a flare up. .
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People with arthritis can manage chronic conditions such as obesity, heart disease and diabetes by finding help to overcome the barriers that often limit their physical activity.
To effectively manage chronic conditions such as diabetes, heart disease, and obesity, people with arthritis need help finding ways to overcome arthritis-specific barriers to physical activity. Using natural anti-arthritis herbal supplements may significantly reduce swelling, stiffness and tenderness of the affected joints and provides the much-needed muscular boost to carry on healthy physical activity in people with arthritis.
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Paul@AMPS