Arthritis is one of the most common diseases on a global scale. According to Johns Hopkins, 46 million Americans suffer from this crippling disease…that’s one out of every five people or a whopping 20% of the population! Leslie Bonci, R.D., and director of Sports Nutrition in the Department of Orthopedic Surgery at the University of Pittsburgh, states that “Food isn’t a panacea but some foods can make your joints healthier” I, myself, have suffered with arthritis from the time I was in my 30’s, the result of playing contact sports in my youth. Now the arthritis has progressed into what they call ‘degenerative joint disease’ which, for all intents and purposes, means that there are some days that I can’t even get out of bed, literally. The good news is that, in addition to medication, while there are certain foods that can actually trigger inflammation, there are plenty of tasty anti-inflammatory foods that can ease the pain that comes with osteoarthritis in knees, hands, ankles, etc. and even some that can help symptoms of severe rheumatoid arthritis. Let’s take a closer look at some of these ‘anti-inflammation super foods’.
Extra-Virgin Olive Oil
Some folks think that extra-virgin olive oil is just for making salads. Well, if you haven't started cooking with EVOO up til now, it’s time. Besides being the least processed and purest (therefore the best possible oil for you) of all oils, extra-virgin olive oil is rich in oleic acid, an omega-9 fatty acid that fights inflammation. No other oil has the same properties of extra-virgin olive oil, so get rid of the vegetable oil for this much healthier option. Use extra virgin olive oil in cooking and on salads - It's good for your heart and your brain, too. Read more about olive oil HERE!
Eat Less Meat and More Fish
NOTE: If you're ever absolutely craving that steak, at least opt out for grass-fed beef which is higher in healthy omega acids.
Snack On Fresh Fruits & Nuts
Between meals, try nuts and fruits – or a nut/fruit blend! Walnuts, almonds, pistachios and hazelnuts are all great choices. So are an array of fruits like apples, blueberries, cherries, pineapple, raspberries, and strawberries all of which, in addition to helping control inflammation, are high anti-oxidant foods. For more information on nuts and fruits look HERE and HERE!
Let Them Eat…Garlic
Garlic. I use it in almost everything…and you’ll notice in my recipes there is almost always a healthy dose of this little warrior. Instead of cooking with salt, use garlic to flavor your food. You can sauté it, roast it (sweet & yummy!), serve it raw minced up in a dip or salad dressing. Anyway you like it…eat more garlic! Combine garlic with the herbs in the next section for some great flavor. And for Saturday night, chew on some mint leaves to freshen up your breath - It'll help fight inflammation as well…a win-win proposition!
NOTE: A special article dedicated solely to garlic is in the works, so stay tuned!
Fresh Herbs
A word of advice here: Always use fresh herbs whenever possible! Fresh is always best in anything and especially true in herbs…if you want the healing benefits that go along with good flavor. My daily herb list includes basil, oregano, parsley, rosemary, fennel, thyme and savory. You can also add red chili peppers, turmeric and ginger in recipes that can handle them. I also add an array of herbs and garlic to a combination of olive oil and balsamic vinegar for a tasty, all-purpose salad dressing / marinade. For this recipe look HERE!
Ready, Set…Go For Chocolate!
Good news for all you Chocoholics out there! Chocolate – yes, chocolate is great at fighting arthritis – but it has to be dark chocolate of at least 70% pure cocoa to be really beneficial.
Green Tea Time
Besides reducing the risk of heart disease and cancer, green tea works like a liquid roto-rooter as it wages an anti-inflammatory war inside your body. Hot or cold, add some lemon juice to perk up the tea's flavor and kick up the antioxidants. Of course, you’ll need some nice ice cold spring water to make your tea, hot or cold – just another natural joint lubricant.
There is no cure for arthritis (can you believe it?) but, coupled with other treatments, therapies and medications, a diet rich in omega acids and antioxidants could keep inflammation down so you can start living a life a bit more freer from the debilitating pain that goes along with the disease. We all should eat healthier, but when our food can help treat swelling and inflammation it only makes better sense to take advantage of it. So, when you’re making out your weekly shopping list, be sure to add these foods and remember – fresh is always best!
Eat healthy people!
