Earlier this week we overviewed some of the best lifestyle changes you can make to alleviate arthritis symptoms, including maintaining a healthy weight and investing in some basic mobility aids. Today, we’ll talk about the importance of several key factors in your diet to reduce the severity of your arthritis symptoms.
In addition to boosting your overall health, cultivating a balanced diet can help you to ease your arthritis symptoms. Simple changes can make a world of difference.
Healthy Fats
In order to bolster your joint resilience, a diet rich in healthy fats (or, those foods that are high in monounsaturated fats) can be vital. These foods also tend to carry anti-inflammatory properties. It’s best to avoid foods containing saturated or trans fats, and to focus instead on whole foods like nuts, grains, seeds, and legumes, which all contain the “healthy” fats that will help you to feel your best.
Fruits and Veggies
Eating plenty of fruits and veggies is essential (the latest advice for those with arthritis is around nine servings of both combined per day). Not only are these food groups loaded with vitamins, minerals, and antioxidants that act as boosters to your immune system, there is also evidence to suggest that many fruits and veggies have anti-inflammatory qualities. Try to eat a variety of fruits and veggies each day, and give yourself a “rainbow plate” when possible -- as produce from all over the color spectrum have different benefits to offer.
Olive Oil
As a staple of the Mediterranean diet often touted for its healing and disease-preventing qualities, olive oil is loaded with healthy fats and contains oleocanthal, a natural anti-inflammatory with similar properties to Ibuprofen. Alternatives include avocado and walnut oil, which boasts 10 times the omega-3’s of olive oil.
Beans
Beans are a great source of protein, an important factor in maintaining strong muscles and reducing joint pain in turn. They also contain some of the best antioxidant and anti-inflammatory compounds you can find. The best sources are small red beans, red kidney beans, and pinto beans, all of which are ranked in the top four of the US Department of Agriculture’s list of antioxidant rich foods.
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