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.

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Anorexia Nervosa Treatment, Beyond the Diet

The self-starvation that is a hallmark of anorexia nervosa is caused by a complex psychiatric disorder that afflicts mostly adolescent or young adult females. The cause of anorexia is unknown. Researchers believe that a combination of hormonal, social, and psychological factors are responsible. The disease often begins in adolescence, a time of tremendous hormonal and psychological change. The behavior is marked by obsessive or strict dieting and exercise, preoccupation with food, and self-induced vomiting or use of laxatives.

As the disease progresses, menstruation ceases and nutritional deficiencies develop. Physical indications of anorexia include fatigue, nervousness or hyperactivity, dry skin, hair loss, and intolerance to cold. More serious consequences include cardiac arrhythmias, loss of bone mass, kidney failure, and in about 5 to 10% of cases, death in the first 10 years of contracting the disease.

Anorexia often requires intensive long-term treatment, preferably by a team experienced with eating disorders: a doctor to treat starvation-induced medical problems, a psychiatrist, and a dietitian. Family members can also benefit from counseling.

The biggest hurdle for someone with anorexia is to overcome an abnormal fear of food and a distorted self-image of being fat. To that end, these are the steps to achieving a stable weight: Think small, then gradually increase food intake. In the beginning, small portions of nutritious and easily digestible foods are best. Portion sizes and the variety of foods are increased gradually to achieve a steady weight gain.

Replace lost nutrition. A doctor or a dietitian can help formulate a balanced, varied diet that provides adequate protein for rebuilding lost lean tissue, complex carbohydrates for energy, and a moderate amount of fat for extra calories. Good foods include eggs, milk and other dairy products, meat, fish, poultry, and whole grains. Extra calcium and multivitamins may also be given.

Monitor food intake closely. Relapses are common and close monitoring may be necessary to ensure that the person with anorexia is really eating. But avoid making food a constant source of attention and conflict.

Beyond the Diet
-Seek support. Talk therapy, such as cognitive behavioral therapy, group therapy, or family therapy can help. Support groups can also aid in treatment.
-Consider medication. Doctors may prescribe antidepressants, antipsychotics, and mood stabilizers as part of a treatment program.

QUICK TIP:
-Have a lemon drop before a meal
-Sour foods increase saliva flow, which helps stimulate appetite.

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Common Food Allergies Sources

True food allergies involve the body’s immune system, whereas food intolerance originates in the gastrointestinal system and is associated with an inability to digest or absorb certain substances. Doctors do not completely understand why so many people have allergies, although heredity appears to be a major factor. If both parents have allergies, their children will almost always have them as well, although the symptoms and allergens may be quite different. Food allergies in infants and children, however, tend to lessen as they grow, and the problem may disappear by adulthood. There is no doubt that breastfeeding and the delayed introduction of solid foods reduces a child’s chances of developing food allergies.

There are many symptoms of food allergies, including nausea, vomiting, diarrhea, constipation, indigestion, headaches, skin rashes or hives, itching, shortness of breath (including asthma attacks), and, in severe cases, widespread swelling of the skin and mucous membranes. Some people can tolerate small amounts of an offending food; others are so hypersensitive that they react to even a minute trace. Here is what you need to know to reduce the effect of food allergies:

Pinpoint allergens. Some allergens are easily identified because symptoms will develop immediately after eating the offending food. The most allergenic foods in infancy are eggs, milk, peanuts, wheat, and soy (about 85% of children lose their sensitivity within the first 3 to 5 years of life). In older children and adults tree nuts, peanuts, and seafood are the most likely to cause severe reactions. Many people have mild allergies to various fruits and vegetables. Cooking can often reduce the allergenic potential of foods, as proteins responsible for allergies are degraded by heat.

Keep a diary. If allergens are not readily identified, keep a carefully documented diary of the time and content of all meals and the appearance and timing of subsequent symptoms. After a week or two, a pattern may emerge. If so, eliminate the suspected food from the diet for at least a week, and then try it again. If symptoms develop, chances are you have identified the offending food.

COMMON ALLERGENS MAJOR SOURCES HIDDEN SOURCES

Milk and milk products
Dairy products, such as milk, cheeses, yogurt, cream, ice cream, cream soups, and certain baked goods and desserts Deli meats cut on same slicer as cheese, some canned tuna, nondairy products, and prepared meats

Eggs (especially egg whites)
Cakes, mousses, ice cream, sherbets, and other desserts; mayonnaise, salad dressings, French toast, waffles, and pancakes Toppings on specialty desserts, some egg substitutes, processed cooked pasta, some soups

Soy and soy products
Soy, soybeans, tofu, textured vegetable protein, hydrolyzed protein, miso, soy sauce, tamari, tempeh, natural and artificial flavors, vegetable broth, and vegetable starch Major ingredient in processed foods

Wheat and wheat products
Cereals, bread or bread products, dry soup mixes, cakes, pasta, gravies, dumplings, products containing flour, beer and ale Some hot dogs, ice cream, imitation crab, and imitation meats

Peanuts
Peanuts and peanut oil, peanut butter, peanut flour, baked goods and candy with nuts, natural flavoring Many candies, and African, Chinese, Mexican, Thai, and Vietnamese foods

Tree nuts
Candy and baked goods with pecans, walnuts, almonds, cashews, hazelnuts, and pistachios; oils from nuts Natural and artificial flavors, barbecue sauce, some cereals, crackers, and ice cream

Fish Fresh, canned, smoked, or pickled fish, fish-liver oils, caviar, foods containing fish, such as bisques, broths, and stews Caesar salad dressings and imitation crab

Shellfish
Crustaceans, such as shrimp, crab, lobster, and crayfish; mollusks (clams, oysters, and scallops); and seafood dishes Caesar salad dressings and imitation crab

Go for testing.
In more complicated cases, allergy tests may be required. The most common is a skin test, but your doctor may also try RAST (radioallergosorbent test) blood study or a medically supervised elimination diet and challenge tests.

Look for hidden triggers.
Once allergens have been identified, eliminating those foods from the diet should solve the problem. But this can be more complicated than it sounds. Some of the most common food allergens are hidden ingredients in many processed foods. Also, many foods are chemically related; thus, a person allergic to lemons may also be allergic to oranges and other citrus fruits. In some cases, the real culprit may be a contaminant or an accidental additive in food. For example, some people who are allergic to orange juice may actually be able to tolerate the peeled fruit, since it is limonene (the oil in citrus peels) that produces the allergic reaction.

WHAT IS ANAPHYLACTIC SHOCK?
Severe allergic reactions to foods can result in anaphylactic shock, a life-threatening collapse of the respiratory and circulatory system. If you have had, or believe you may be susceptible to an anaphylactic reaction, you should wear medical identification, and carry emergency medical information in your wallet. Your doctor may also recommend that you carry an epinephrine self-injector (EpiPen).

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Foods for Anemia, Beyond the Diet

Anemia is the umbrella term for a variety of disorders characterized by the inability of red blood cells to carry sufficient oxygen. This may be due to an abnormality of a low level of hemoglobin, the iron-and protein-based red pigment in blood that carries oxygen from the lungs to all body cells. Symptoms of anemia, therefore, reflect oxygen starvation. In mild anemia, this may include general weakness, pallor, fatigue, and brittle nails. Severe cases are marked by shortness of breath, fainting, and cardiac arrhythmias.

In North America, the most common type of anemia is due to iron deficiency, which is usually caused by blood loss of some type. Other types of anemia exist. Hemolytic anemia occurs when red blood cells are destroyed more rapidly than normal. Pernicious, or megaloblastic, anemia is caused by a deficiency of vitamin B12, which is necessary to make red blood cells. Relatively rare types of anemia include thalassemia, an inherited disorder, and aplastic anemia, which may be caused by infection, exposure to toxic chemicals or radiation, or a genetic disorder.

-The human body recycles iron to make new red blood cells. Because the body absorbs only a small percentage of dietary iron, the Recommended Dietary Allowance (RDA) calls for consuming more iron than the amount lost: 8 mg per day for men and postmenopausal women, 18 mg for women under 50, and 27 mg for pregnant women. Here are some general dietary recommendations to boost iron levels.

-Consume as much iron from foods as possible. The best sources of iron are animal products—meat, fish, poultry, and egg yolks. The body absorbs much more of the heme iron found in these foods than the nonheme iron from plant sources, such as green leafy vegetables, dried fruits, soy and other legumes, and iron-enriched breads and cereals.

-Boost iron absorption by eating vitamin C–rich foods, especially if you’re vegetarian. Plant sources of iron are poorly absorbed by the body. Adding a vitamin C–rich food, such as citrus fruits, broccoli, or red pepper, to a plant-based meal can enhance absorption of nonheme iron.

- If you’re over 50, get your B12. Up to one-third of older adults produce inadequate amounts of stomach acid and can no longer properly absorb B12 from food. People over 50 may have to meet their needs by consuming foods rich in B12, such as meats and egg yolks, or by taking a supplement containing B12.

-Avoid drinking tea during meals. Tea contains natural compounds called tannins, which bind with iron and make it unavailable for absorption. Drink tea between meals to enjoy its health benefits.

-Watch for foods that prevent absorption of iron. Oxalates found in spinach, rhubarb, Swiss chard, and chocolate as well as phytates in nuts and bran cereal can prevent the body from using iron.

-Avoid iron supplements, unless directed by a physician. Unless you have had a blood test that confirms iron deficiency, excess iron can be dangerous.

Beyond the Diet
In addition to dietary measures, you can add iron to your diet by cooking with iron pots. Ironware may discolor food, but taste is unaffected.

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How to Stop Drinking, Beyond the Diet

Alcoholism is defined as chronic drinking that interferes with one’s personal, familial, or professional life. While an occasional drink is not likely to be harmful, it’s important to recognize that alcohol is easily abused.

Various factors can foster alcoholism. Genetic predisposition, learned behavior, and childhood experiences, including abuse, are all thought to foster alcoholism. Progression of the disease varies from one person to another. For some, it develops as soon as they begin to drink. For most people, it progresses slowly from periodic social drinking to more frequent indulgence until the person is addicted.

Chronic overuse of alcohol takes a heavy psychological and physical toll. Alcoholics often do not appear to be intoxicated, but their ability to work and go about daily activities becomes increasingly impaired. On average, alcoholism shortens life expectancy; it raises the risk of other life-threatening diseases, including cancer of the pancreas, liver, and esophagus. Women who drink heavily while pregnant may have a baby with fetal alcohol syndrome or birth defects.

Alcoholism can lead to malnutrition, not only because chronic drinkers tend to have poor diets, but also because alcohol alters the digestion and metabolism of most nutrients. There is no one diet for all recovering alcoholics, so these guidelines focus on overall well-being:

Eat a healthy, balanced diet. Take small steps to include colorful fruits and vegetables, whole grains such as oats, brown rice, and whole wheat bread, and lean protein such as fish and skinless chicken breast.

Ask doctors about supplementation. Supplements can be prescribed to treat certain nutritional deficiencies. Common deficiencies among alcoholics include thiamine, which is marked by muscle cramps, nausea, appetite loss, nerve disorders, and depression. Deficiencies of folate, riboflavin, vitamin B6, and selenium are also common. Also, legumes, whole grain or fortified and enriched grain products, lean meat and poultry, nuts, mushrooms, and cruciferous vegetables like broccoli and cabbage are good sources of these vitamins and minerals.

Add calcium. Many alcoholics are at risk of bone fractures and osteoporosis because they suffer from deficient levels of vitamin D, which helps the body absorb calcium. Dairy and dark leafy greens such as spinach and kale are good sources of calcium.

Beyond the Diet

-Recovering from alcohol dependency is difficult, but these measures help take the edge off:
-Exercise regularly. It helps decrease stress and releases endorphins, which helps boost your mood and outlook on life.
- Cope with stress in healthier ways. Dependence on alcohol may start as an emotional crutch for handling stress. Meditation, yoga, or other breathing or relaxation techniques are encouraged.
-Lean on support networks. Having friends and family who will listen and support you contributes to the recovery process.

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The Diet factor in ADHD

In a 2012 paper in Pediatrics, researchers at Children’s Memorial Hospital in Chicago studied the diet factor in ADHD. They concluded that some children with ADHD do respond to strict elimination diets such as the Feingold diet, which removes many foods with salicylates from the diet. But these diets are time-consuming and disruptive to the entire family—and they’re hard to implement, especially as kids get older. For most kids, simply avoiding junk food and processed foods is enough to ease ADHD symptoms; instead, focus on a diet rich in whole grains, plenty of fruits and vegetables, and lean proteins, especially fish.

Here’s how:

Nix simple carbs. Candy and fruit drinks, soft drinks, and foods sweetened with corn syrup, honey, and sugar can raise blood sugar levels and may contribute to attention problems.

Eat complex carbs. Especially later in the day, offering kids a complex carb–rich snack can promote relaxation and sleep. Good choices include whole-grain breads and cereals. Focus on protein. Choose foods like beans, eggs, low-fat cheese, fish, and lean meat for breakfast and for after-school snacks. Protein foods may improve concentration.

Avoid foods that contain salicylates. Some children with ADHD may be sensitive to salicylates, chemicals that occur naturally in many fruits and vegetables (especially dried fruits) as well as in processed foods, foods containing dyes, and many medications and household products. If you think certain foods affect your child’s behavior, eliminate them over time to see if symptoms approve.

Beyond the Diet

-Your doctor will likely suggest behavioral strategies to help your child manage his or her attention problems. Beyond following that advice, try these tactics.
-Stick to a medication schedule. If your doctor prescribes medication for your child, makes sure it is taken as directed and at the same time every day.
-Limit TV and electronic games at night. These can overstimulate children before bed and make it harder for them to get the 7 to 8 hours of sleep they need.
-Play, preferably outdoors. Encourage your kids to be active for at least 20 to 30 minutes most days of the week.
-Do some deep breathing. Teach your kids to stop what they’re doing and take slow deep breaths for a few minutes, whenever they feel angry or stressed.

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Foods That Prevent Acne, Beyond The Diet

Clear, glowing skin reflects overall good health. A healthy, balanced diet that follows these guidelines can help prevent acne and boost overall skin quality. Limit dairy products and high-glycemic foods. Cut down on your consumption of milk if you suspect that it’s causing acne flare-ups. Cut down on sugary soft drinks and foods made with white flour, or avoid them altogether.

Eat vitamin A-and C-rich foods. They help build and maintain healthy skin. Sebum, fat, and epithelial cells in the oily secretion of the sebaceous gland contribute to acne. Beta-carotene, which is converted by the body into vitamin A, may reduce the production of those cells. Vitamin C is a powerful antioxidant and may help stimulate the growth of new skin cells.The best dietary sources of beta-carotene are brightly colored fruits and dark green vegetables. Citrus fruits, berries, kiwi, melons, peppers, broccoli, and cabbage are especially rich in vitamin C.

Eat foods rich in vitamin B6. It’s found in meat, fish, poultry, whole grains, beans, lentils, avocados, nuts, potatoes, bananas, and leafy greens. Vitamin B6 may reduce acne by helping to regulate hormones implicated in the development of acne lesions.

Eat foods rich in zinc. Some studies link this mineral to skin health and claim it may help to improve acne. Zinc promotes healthy hormone levels and advances healing. Seafood—especially oysters—red meat, poultry, and whole grains are rich in zinc. Eat foods rich in omega-3s. Omega-3 fatty acids can help ward off the inflammation of acne. Fish and flaxseed are rich in these healthy fats.

 Do not attempt to self-treat acne with supplements. In most cases, it’s best to obtain nutrients through food, and taking high doses of vitamins and minerals might worsen the condition. Some studies show that high doses of vitamins B6 and B12 can aggravate acne, and high doses of vitamin A can cause dry, flaking skin and hair loss. Excessive intake of vitamin A has also been linked with the risk of osteoporosis.

Beyond the Diet

-Good nutrition is the first line of defense, but these other measures can help.
-Exercise. Regular exercise improves circulation and helps the skin look its best.
-Avoid smoking. Nicotine causes narrowing of the blood vessels, which hinders blood flow to the skin.
-Try over-the-counter medications. Most persistent mild to moderate acne can be controlled with proper skin care, good nutrition, and nonprescription drugs, such as 2.5 to 10% strength benzoyl peroxide gel, lotion, or ointment.
-See a dermatologist. A dermatologist may prescribe tretinoin, a topical medication derived from vitamin A. Isotretinoin (Accutane), a potent oral drug, is reserved for severe cystic acne. For severe cases of hormonal acne, a dermatologist may prescribe spironolactone, an anti-androgen.

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