Arthritis is a general term used to describe conditions that cause pain and stiffness in the joints. Pain is the result of swelling and inflammation of the joints.
Types of arthritis include osteoarthritis, rheumatoid arthritis, ankylosing spondylitis, juvenile arthritis, gout, systemic lupus erythematosus (lupus), and scleroderma.
Common symptoms include: pain, stiffness, or reduced joint movement, swelling, redness, and warmth in the joints. Less specific symptoms include fatigue, weight loss, or feeling unwell.
Osteoarthritis is one of the leading causes of pain and reduced mobility in adults, especially the elderly. While medical treatments play an important role, diet can also be effective in reducing inflammation and relieving symptoms.
Foods That Help Prevent Inflammation and Reduce Symptoms of Osteoarthritis
Adding anti-inflammatory foods to your daily diet can not only help reduce symptoms of osteoarthritis but also improve overall health. Here are 10 foods that have been scientifically proven to have positive effects on bone and joint health, including:
1. Flaxseeds help fight inflammation
Flaxseeds are rich in omega-3 fatty acids, which are known for their powerful anti-inflammatory properties. Preliminary research suggests that flaxseeds not only help reduce arthritis inflammation but also reduce the risk of heart disease, diabetes and some cancers. Adding ground flaxseeds to salads, cereals or smoothies is a simple way to reap the benefits of this seed.
2. Fatty Fish Helps Reduce Swelling, Pain and Stiffness
Salmon, mackerel, herring and sardines are rich sources of omega-3s and vitamin D. Omega-3s help reduce swelling, pain and stiffness in joints. Eating fish at least twice a week not only helps control inflammation, but also protects heart health.
3. Turmeric is a powerful anti-inflammatory
Curcumin, the main compound in turmeric, works to stop inflammation from happening in the first place. Research shows that turmeric helps reduce pain and improve mobility in people with arthritis. Using turmeric in cooking or as a supplement has benefits.
4. Extra Virgin Olive Oil for Pain Relief and Inflammation
Olive oil contains oleocanthal and omega-3s, which help soothe inflammation and reduce joint pain. It also supports heart health and helps reduce the risk of osteoporosis. Use extra virgin olive oil instead of butter or other less healthy oils.
5. Garlic for Immunity Boost and Anti-Inflammation
Garlic contains diallyl disulfide, a compound that helps limit inflammatory cytokines. In addition, garlic also has antibacterial, antifungal and immune-boosting properties, making it a great addition to your daily diet to reduce arthritis symptoms.
6. Antioxidant Green Tea
Green tea is rich in EGCG, a powerful antioxidant that helps slow the progression of arthritis and reduce tissue damage. Regular consumption of green tea not only supports bones and joints but also provides many benefits for overall health.
7. Broccoli helps protect cartilage
Broccoli contains sulforaphane, a compound that helps reduce inflammation and protect cartilage from damage. Broccoli is also rich in vitamins C, K and calcium, which help strengthen bones and limit the progression of osteoarthritis.
8. Onions help prevent inflammation
Onions are a natural source of quercetin, which inhibits inflammatory mediators. In addition, onions also have the effect of protecting bones and reducing the risk of cardiovascular disease. Onions can be used in many dishes to add flavor and health benefits.
9. Ginger helps relieve pain and stiffness
Ginger has anti-inflammatory properties thanks to natural compounds such as gingerol. It effectively relieves pain and stiffness in joints, while also supporting digestive health and boosting immunity. Ginger can be used in cooking, making tea, or as a supplement.
10. Avocado helps relieve pain and protect cartilage
Avocados are rich in vitamins E, C, K, monounsaturated fatty acids, and antioxidants. These components help reduce inflammation, protect cartilage, and relieve joint pain. Avocados can be used in salads, sandwiches, or simply eaten directly.
