| Inhibiting Inflammation |
| Monday, 23 May 2011 16:34 | |||
 Everywhere, May 2011—The most troubling symptoms of rheumatoid arthritis (RA) — pain, stiffness, and swelling stem from the same source: inflammation. Altering diet direction alone probably won’t reduce inflammation enough so that you don’t need other treatments to manage your RA. But experts at the American Dietetic Association say it can help reduce the amount of medication needed and the side effects of the medications. Although the compounds in many foods are alleged to improve RA symptoms, more research is needed to establish how much of the compounds in any particular food would have to be eaten to derive the benefit. Still, those at the ADA say that eating well has never been known to make any health condition worse. So they prepared a list of 10 for and 1 against list — ten foods that may help reduce RA symptoms and pain — and one that won’t. 1.The experts say that the strongest connection between reduced arthritis symptoms and a food has been shown in studies of omega-3 fatty acids. This is because omega-3s help reduce inflammation. Salmon, fresh or frozen, contains the highest naturally occurring levels of omega-3s of any food source. And where toxic amounts of mercury are concerned, you can forget about salmon being on that list. American Heart Association guidelines say it's safe to eat two 3.5-ounce servings of salmon a week. However, increasing your salmon and fish intake alone may not supply all the omega-3s you need to fight inflammation and reduce symptoms. A daily fish oil supplement can make up the difference, but because taking too much fish oil can be harmful, you should talk to your doctor first. 2.Citrus foods such as oranges, grapefruit, lemon, and limes are rich in vitamin C, and are good for you in a number of ways, including the reducing of inflammation. 3.Make one or more servings of fresh or frozen berries (blueberries, raspberries, strawberries, blackberries, or huckleberries) part of your daily diet. They’re number 3. 4. Tart or sweet cherries are a good source of anthocyanins, (powerful antioxidants) which may have a stronger anti-inflammatory effect than aspirin in easing pain. 5. Next come carrots, squash, and sweet potatoes. These foods should be added to your anti-arthritis shopping list, too. 6. A diet rich in whole grains has also been linked to better weight control, which can help reduce pain and symptoms of RA. So switch from white bread to 100-percent whole wheat, and from regular pasta to whole grain. And having oatmeal for breakfast and a bulgur salad at night works too. 7. Onions (and their cousins — garlic, leeks, and scallions) are another food that can help fight the inflammation and pain caused by RA. These pungent bulbs contain quercetin, a compound that blocks the chemical pathways that lead to inflammation in much the same way as aspirin or ibuprofen. If you sauté the onions in olive oil or cooking them with other foods, you’ll offset any possible gastrointestinal distress. 8. Ginger is next on the Top Ten list. Ginger contains compounds that function in much the same way as anti-inflammatory medications such as aspirin and ibuprofen. But not too much; overindulging can thin the blood. Check with your doctor first. 9. Olive oil — especially the green-hued extra-virgin olive oil — contains an inflammation-fighting compound known as oleocanthal, which functions in much the same way as COX-1 and COX-2 inhibitor might. However, olive oil is calorie dense; so don’t overdo. 10. Pineapple is rich in vitamin C and the enzyme bromelain, which has been linked to decreased pain and swelling in both osteoarthritis and rheumatoid arthritis. Tastes good too. And what to stay away from? Reduce the amount of animal fats you consume – like red meat, butter, sour cream. Like anything else, these foods all have a wonderful taste, smell and mouth feel when you put them in your mouth, but over-doing can increase the problems associated with RA. So moderation is the word. SOURCE: Healthy Aging (Visual courtesy foodinsight.org)
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