{"id":2417,"date":"2019-05-23T03:30:59","date_gmt":"2019-05-23T03:30:59","guid":{"rendered":"http:\/\/www.kg-testsite.com\/?p=2417"},"modified":"2019-05-25T00:11:08","modified_gmt":"2019-05-25T00:11:08","slug":"osteoarthritis-diet-inflammation-fighting-foods-and-the-ultimate-arthritis-diet","status":"publish","type":"post","link":"https:\/\/www.kg-testsite.com\/rosecity\/osteoarthritis-diet-inflammation-fighting-foods-and-the-ultimate-arthritis-diet\/","title":{"rendered":"Osteoarthritis & Diet: Inflammation Fighting Foods and the Ultimate Arthritis Diet"},"content":{"rendered":"

May is National Arthritis Month and Rose City Physical Therapy would like to spread the word about joint health, prevention, and treatment. Arthritis is one of the most widespread health conditions in the United States affecting one in four adults \u2013 over 54 million men and women. We\u2019ve selected a few articles that highlight the important relationship between arthritis and your diet \u2013 including which diets can reduce arthritis inflammation and what foods to avoid.<\/p>\n

If you are one of the 30 million in the U.S. who suffer from OA, or osteoarthritis, you probably spend a fair amount of time looking for ways to help reduce your joint pain and stiffness.\u00a0 Of course, an individualized rehabilitation exercise program that includes specific stretching and strengthening exercises can go a long way to help increase your mobility and improve function.\u00a0 You might be surprised to learn, however, that you can find some healthy solutions in your cupboard as well.\u00a0 In this post, we will outline some healthy dietary tips that may be able to help you with your achy joints by introducing inflammation-fighting foods into your diet.<\/p>\n

\"The<\/p>\n

The Vicious Cycle of Low Nutritional Value Food<\/h3>\n

The human body requires a wide variety of vitamins and minerals, along with key components such as quality proteins and healthy fats in order to function most effectively.\u00a0 In many cases, however, people rely on foods that offer little in the way of good nutritional value, thereby depriving their body of the fundamental building blocks it needs.\u00a0 For those with diets that rely heavily on refined carbohydrates such as crackers, potato chips, and white bread, along with a continual dose of sugar found in most beverages, snacks, and candies, it means their body is receiving little in the way of proper nutritional support.\u00a0 In fact,\u00a0many\u00a0seemingly innocuous foods like tomato sauce, canned beans, fruit juices, and condiments such as ketchup and relish, might not \u201cseem that bad\u201d, but looking at the label shows that sugar lurks within their ingredients.<\/p>\n

Without a conscious effort and continual diligence to maintain a healthy diet, many people continue with the cycle of trying to feed their hunger with low nutritional value foods.\u00a0 Their body is not getting what it truly needs to function well, so it calls out for more food, leading individuals to reach for the first available food, thus continuing the cycle.\u00a0 Is it any wonder then that many Americans struggle with obesity, thus putting even more stress and pressure on their joints?<\/p>\n

How to Break the Cycle<\/h3>\n

Feeding your body what it truly needs can help break the cycle of hunger, poor food choices, and weight gain, followed by increasingly achy joints.\u00a0 To start, read the labels of all the foods you are putting in your body.\u00a0 Pay particular attention to any added sugar, along with high levels of carbohydrates and\/or saturated fat.\u00a0 You might be surprised at some of the \u201chealthy\u201d foods you were eating are loaded with things that offer little in the way of properly fueling your body.\u00a0 Focus on eating unprocessed, whole foods such as avocado or broccoli from the produce area and use spices or a little garlic to add taste appeal.\u00a0 If you aren\u2019t sure what spices will make your food taste good, read the labels of some spice mixes.\u00a0 If they don\u2019t add any salt, then buy the mix.\u00a0 Otherwise, make note of the spices they include in their mix and buy them individually.\u00a0 Then make your own spice mix without salt.<\/p>\n

\"Supporting<\/p>\n

Supporting Joints Through Diet<\/h3>\n

Foods that offer inflammation dampening properties are of high value for osteoarthritis sufferers.\u00a0 Bone health is also important for individuals with OA, so a diet high in Vitamin D and calcium sources such as quality dairy choices is desirable as well.\u00a0 This includes no or low-fat cottage cheese and Greek yogurts, along with reduced or no fat cheeses and milk, all of which will help provide sufficient amounts of calcium and Vitamin D.\u00a0 Dark, leafy greens such as broccoli, chard, kale, collard greens, and spinach can help provide joints with important nutrients such as Vitamin C, Vitamin K, Vitamin D and Vitamin A.\u00a0 All of these foods have wonderful inflammation reducing properties.<\/p>\n

In addition, try to reduce the amount of red meat in your diet which is loaded with saturated fat.\u00a0 Instead, focus more on including oily fish choices such as tuna, mackerel, salmon and sardines.\u00a0 If you just cannot bring yourself to try fish, then at least supplement your diet with krill or fish oil pills or flaxseed oil.\u00a0 For snacks, reach for nuts instead of crackers.\u00a0 They are loaded with nutrients and will actually feed your body, making it less likely you will continue to crave more food.\u00a0 Green tea is a great choice for a beverage.\u00a0 Instead of adding sugar for sweetness, add a little stevia instead.<\/p>\n

The Ultimate Arthritis Diet<\/h3>\n

One of the most common questions people with any form of arthritis have is, “Is there an arthritis diet?” Or more to the point, \u201cWhat can I eat to help my joints?\u201d<\/p>\n

The answer, fortunately, is that many foods can help. Following a diet low in processed foods and saturated fat and rich in fruits, vegetables, fish, nuts and beans is great for your body. If this advice looks\u00a0familiar, it\u2019s because these are the principles of the so-called Mediterranean diet, which is frequently touted for its anti-aging, disease-fighting powers.<\/p>\n

Studies confirm eating these foods can do the following:<\/p>\n