Osteoarthritis and Rheumatoid Arthritis Diet

Inflammation in one or more joints is known as arthritis. There are two main types—osteoarthritis and rheumatoid arthritis. Medications for the two types of arthritis are different but diet and lifestyle treatments are similar. Osteoarthritis causes your joints to gradually lose their cartilage—the smooth, gel-like, shock-absorbing material that prevents adjacent bones from touching. Most commonly affected are the fingers, knees, hips, neck, and spine. (Carpal tunnel syndrome, a common condition of median nerve connecting the wrist and fingers to the forearm, may be caused by osteoarthritis, as well as by repetitive motions such as typing.)

As cartilage loss continues, the friction of bone rubbing against bone can cause pain and joint instability. It’s a degenerative disease, meaning that symptoms will continue to get worse over time. Osteoarthritis may be the result of decades of joint wear and tear, though genetic factors, excess weight, and impairments in the body’s ability to repair cartilage may also play a role. Some cases are linked to a specific cause, such as a previous injury to a joint; the overuse of a joint occupationally or athletically; or a congenital defect in joint structure.

 Rheumatoid arthritis (RA) develops when an overactive immune system attacks connective tissue in the joints and other organs, causing inflammation and pain. The cause is believed to be the result of both genetic and environmental factors. Symptoms vary, but can range from stiffness, inflammation, tenderness and warmth around the joints to severe pain, decreased range of motion, deformed joints, fever, fatigue and weight loss. Rheumatoid arthritis may be diagnosed through blood tests or x-rays. There is no cure for RA, but medications, therapies and surgery can help with pain management, minimize joint damage, and slow the progression of the disease.

Nutrition Connection
There are certain nutrients that may help reduce inflammation in the joints and pain. Here’s your guide to easing osteoarthritis with diet:
Pump up antioxidants. Eating more foods that are rich in antioxidant powerhouses like vitamins C, E, and beta-carotene can benefit people with arthritis by helping to manufacture collagen, reduce inflammation, and slow the progression of this debilitating disease. The best food sources of these vitamins include citrus fruits, berries, kiwi, melons, pumpkin, broccoli, peppers, potatoes, sweet potatoes, and cabbage.

QUICK TIP:
-Eat a fish a day
-The human body uses omega-3 fatty acids to manufacture prostaglandins, chemicals that play a role in many processes, including inflammation and other functions of the immune system. Several studies have found that a diet that includes fish oil equivalent to the amount in an 8 oz (227 g) daily serving of fish may help relieve the painful symptoms of arthritis.
-Add vitamin D and calcium. Additionally, vitamin D and calcium may reduce your risk of arthritis and fortify weight-bearing joints that have deteriorated as a result of the disease. To get more vitamin D and calcium, incorporate salmon, mackerel, herring, sardines, dairy, egg yolks, collard greens, rhubarb, and spinach into your diet.
-Look for omega-3s. Research suggests that omega-3 fatty acids can help reduce inflammation and minimize pain and swelling. Enjoy fish like sardines, anchovies, and trout, as well as flaxseed, chia seed, and walnuts. Fresh or powdered ginger adds a pleasant bite to many foods.
- Incorporate more bromelain in your diet. The bromelain enzyme in pineapple may also help cut down on swelling, so go for fresh, frozen, or canned pineapple without added sugar.
-Find phytoestrogens. Phytoestrogens may lower the risk of osteoarthritis and stave off the negative influence of estrogen on osteoarthritis-affected joints. The two major classes of phytoestrogens are isoflavones and lignans. Food sources include beans and soy.
-Steer clear of saturated fats, omega-6 fats, trans fats, and refined carbs. Saturated and omega-6 fats found in red meat and egg yolks, as well as trans fats found in processed foods, may exacerbate inflammation. Together with refined carbs such as sugar and white flour, they also lead to excess weight, which puts more pressure on your joints.

QUICK TIP:
-Distract yourself from pain
-When arthritis pain flares, avoid dwelling on it by keeping yourself occupied. Any engaging activity such as reading, working a puzzle, watching TV, visiting friends, working on a craft, or going to an artistic performance can help. If you’re stuck with nothing to do, try mind games such as counting backward from 100, listing the 50 states, or remembering the names of all your primary school teachers.

Beyond the Diet
-Both osteoarthritis and rheumatoid arthritis can be treated with medications (including nonsteroidal anti-inflammatory drugs or, for rheumatoid arthritis, steroids, disease-modifying anti-rheumatic drugs, and tumor necrosis factor-alpha inhibitors) or surgery, if severe.
-Engage in regular, gentle exercise. Easy-on-the-body exercises such as tai chi, yoga, and swimming can help manage symptoms of arthritis.
-Drop some pounds. Even a little extra weight, strains the knees and hips. Following a healthy diet, losing weight and increasing exercise often improves symptoms.
-Apply ice or heat. Ice is one of nature’s painkillers and helps reduce inflammation. Use ice for acute, occasional pain and apply heat for more chronic aches.
-Seek physical therapy. Working with a physical therapist can help you learn how to maintain flexibility in your joints.
-Look into alternative interventions. Some people with arthritis find pain relief from acupuncture, tai chi, yoga and nutritional supplements like glucosamine sulfate.
-Walk barefoot. Going shoeless reduces the load on knee joints, minimizing pain and disability from osteoarthritis by 12% compared to walking with shoes. That’s the finding from a study conducted by researchers at Rush University Medical Center in Chicago.