Omega-3 essential fatty acids have been getting a lot of attention in the last few years and that’s because they do amazing things for your body. In terms of arthritis symptoms, omega-3s actually reduce the body’s production of C-reactive protein (CRP) and interleukin-6 (IL-6) which are two inflammatory proteins. (3) You need at least one gram of omega-3s per day. You can get this through eating fish, walnuts, flaxseed, soy and pumpkin seeds. Jasmina Putnik/PhotoSpin
These vitamins work together to strengthen bones. They do this by increasing red blood cells which counter the inflammation caused by the body’s increased production of white blood cells. These vitamins may also interfere with certain medications, so talk to your doctor before starting any supplements. PS Productions/PhotoSpin
Olive oil adds a Mediterranean flavor to your meals. It’s also high in oleocanthal, which, like omega-3 fatty acids, acts as a natural anti-inflammatory by blocking the enzyme that triggers inflammation. In fact, the Monnell Chemical Senses Center in Philadelphia says that about three tablespoons of extra virgin olive oil acts like one-tenth of a dose of ibuprofen. In most cases, one tablespoon a day is enough to assist in drug-free relief. One tablespoon of extra virgin olive oil contains 119 calories. Svetlana Foote/PhotoSpin
Vitamin C helps protect the collagen content of the cartilage which acts as a cushion when joints move. A study in the American Journal of Clinical Nutrition reported that high blood levels of vitamin C were associated with a 45 percent reduced risk of inflammation, except in cases of osteoarthritis of the knee. (2) It’s still unclear from the research exactly how much is good, when, and for which people. So consult your doctor, who can help you determine the right amount for you, and can monitor any reactions to increases and decreases of the vitamin. Wolfe Larry/PhotoSpin
Onions are one of nature’s richest sources of flavonoids which are antioxidants that help rid your body of free radicals. Particularly, the flavonoid quercetin has been shown to inhibit inflammation. Onions contain the peptide GPCS (γ-glutamyl-propenyl-cysteine sulfoxide) which inhibits the breakdown of bone. This was shown in a study from the University of Berne, Switzerland, and published in the Journal of Agriculture and Food Chemistry. Oleg Begunenko/PhotoSpin
Foods such as apricots, strawberries, cherries, raspberries, tomatoes, eggplant, beans, carrots, squash, collard greens and bell peppers all contain powerful antioxidants such as anthocyanidins and beta-cryptoxanthin. These lower C-reactive protein (CRP) levels in the body. Higher CRP levels are associated with inflammation. A study from the Harvard School of Public Health found that higher strawberry intake was associated with lower CRP levels. Researchers in the U.K. have found that those who ate foods rich in beta-cryptoxanthin, which the body converts into Vitamin A, were better protected against arthritis. Sergey YAkovlev/PhotoSpin
Combining these food choices over the course of the day and week can help reduce inflammation symptoms by keeping bones and joints healthy and reducing the body’s production of inflammatory proteins. It doesn’t take much to make a few simple changes and you’ll be amazed at the difference it will make in your body overall. Sources: 1) What is Rheumatoid Arthritis? WebMD. Web. Accessed: Jan 25, 2015. http://www.webmd.com/rheumatoid-arthritis/guide/rheumatoid-arthritis-basics 2) Arthritis Remedies: 10 Foods that Help and Hurt. By Foltz-Fray, Dorothy. Lifescript.com. Web. Accessed: Jan 25, 2015. http://www.lifescript.com/health/centers/osteoarthritis/articles/fight_arthritis_10_foods_that_help_and_hurt.aspx 3) Is there an RA Diet? Arthritis Foundation. Web. Accessed: Jan 25, 2015. http://www.arthritistoday.org/tools-and-resources/slideshows/anti-inflammatory-diet-2.php Tags: onions, vitamin C, calcium, antioxidants, olive oil, omega-3, carotenoids, rheumatoid arthritis, RA Review February 3, 2015 by Michele Blacksberg RN Edited by Jody Smith Todd Arena/PhotoSpin