Walnuts to flaxseeds: 10 superfoods to prevent risk of arthritis

Arthritis is a degenerative joint disease that can be extremely uncomfortable and painful as we age. The food that we put into our body plays a big role in its prevention and management. And so, it is important that your diet includes specific foods to prevent arthritis. Not only will these foods help elevate your overall nutrition levels, but they also help to reduce inflammation and joint pain. Another major cause of joint pain is excessive weight, and maintaining the right kind of diet can help you shed excess weight as well. Read on to know what to include in your diet to prevent arthritis.

What is arthritis?

Arthritis is a broad term that encompasses over 100 different types of joint disorders, all of which involve inflammation of one or more joints. “The most common types include osteoarthritis and rheumatoid arthritis. Osteoarthritis is typically a result of wear and tear on the joints, leading to cartilage breakdown. Rheumatoid arthritis, on the other hand, is an autoimmune condition where the immune system mistakenly attacks the joint lining, causing inflammation and joint damage,” explains dietician Suvarna Sawant.

Symptoms of arthritis include joint pain, stiffness, swelling, and a decreased range of motion. Over time, arthritis can lead to chronic pain, joint deformity, and a significant reduction in quality of life. Check out the causes of arthritis as well as the treatment here.

What is the connection between healthy eating and arthritis?

Healthy eating plays a vital role in the management and prevention of arthritis. “A diet rich in anti-inflammatory foods can help reduce the chronic inflammation associated with arthritis, thereby alleviating symptoms and potentially slowing disease progression,” says Sawant. For instance, foods high in omega-3 fatty acids, such as fish and flaxseed, have been shown to reduce inflammation and joint pain in people with arthritis.

Antioxidants found in fruits and vegetables can also combat oxidative stress, which contributes to joint inflammation. Additionally, a diet that avoids processed foods, which are often high in sugars and unhealthy fats, can prevent the exacerbation of inflammation and joint damage. The Arthritis Foundation lists processed food ingredients such as the trans fats found in fast foods that trigger inflammation. Check out this guide to an anti-inflammatory diet to help you catch your inflammation trigger.

What is the connection between healthy weight and arthritis?

Maintaining a healthy weight is crucial for managing and preventing arthritis, particularly osteoarthritis. “Excess body weight increases the mechanical load on weight-bearing joints such as the knees, hips, and spine. This added stress can accelerate the breakdown of cartilage, leading to increased pain and stiffness,” says Sawant. A study published in Arthritis and Rheumatism states that for every pound of body weight lost, there is a reduction of about 4 pounds of pressure on the knee joint, which can significantly alleviate arthritis symptoms. Besides this, fat tissue produces pro-inflammatory cytokines, which can worsen joint inflammation. Therefore, weight management through a balanced diet and regular physical activity is essential for reducing arthritis symptoms and improving joint health.

10 foods to prevent arthritis

Including some of the following foods into your diet may help in prevention of arthritis and joint-related issues:

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1. Walnuts

Walnuts are rich in omega-3 fatty acids and help reduce inflammation, a key contributor to arthritis. They also provide antioxidants that protect joint tissues from damage. It was seen in a study, published in Nutrients, that the daily consumption of walnuts for two years reduced several inflammatory biomarkers in healthy adult participants.

2. Flaxseed

Another excellent source of omega-3 fatty acids, flaxseed helps lower inflammation levels in the body, promoting healthier joints. Consuming flaxseeds for weight loss is also effective, and this can go a long way in preventing arthritis.

3. Chia seeds

Chia seeds are high in omega-3s, fibre, and antioxidants. Chia seeds also contribute to reduced inflammation and support overall joint health. Chia seeds are good for heart health and bone health as well. Check out the benefits of chia seeds and how to incorporate them into your diet.

4. Cod liver oil

Cod liver oil contains vitamin D and omega-3 fatty acids, both of which are crucial for maintaining joint health and reducing the risk of arthritis progression. A study, published in Advances in Therapy, observed that when one gram of cod liver oil was consumed for three months, by rheumatoid arthritis patients, their pain levels, morning stiffness and swollen joints were reduced.

5. Whole grains

Whole grains like brown rice, oats, and quinoa are rich in fibre, which helps lower inflammation markers in the body and supports healthy digestion. The Arthritis Foundation lists whole grains such as Amaranth, barley, brown rice, buckwheat, rye as well as millet as part of an effective arthritis diet.

6. Millets

Millets are rich in magnesium, which plays a role in maintaining healthy cartilage and bones. Their fibre content also helps reduce inflammation. Check out this guide to mixing millets in your diet.

7. Pulses

Pules such as beans, lentils and peas are high in protein and fibre. Pulses have anti-inflammatory properties and are a good plant-based protein source that supports muscle and joint health. Consuming pulses for weight loss is also effective and can help prevent obesity, which in turn helps prevent arthritis.

8. Green vegetables

Green vegetables such as spinach, kale, and broccoli are packed with vitamins, minerals, and antioxidants. Green vegetables help reduce inflammation and provide nutrients essential for joint health. Check out the other ways to reduce inflammation.

9. Fruits

Fruits such as berries and oranges are high in vitamin C and antioxidants, which can help reduce inflammation and protect joint tissues from damage.

10. Fish

Fatty fish such as salmon, and mackerel are rich in omega-3 fatty acids, known for their potent anti-inflammatory effects, making them particularly beneficial for individuals with arthritis. Here are the other benefits of omega-3 fatty acids.

Other diet tips to keep arthritis at bay

In addition to focusing on anti-inflammatory foods, take care of the following points in your quest to prevent arthritis:

• Maintain a balanced diet that includes a variety of nutrients from all food groups.
• Regular exercise is essential for maintaining joint mobility and muscle strength, which can help reduce the burden on the joints.
• Physical activity, such as swimming or low-impact exercises, is particularly beneficial as it improves flexibility and reduces stiffness without putting too much strain on the joints.
• Limiting the intake of processed foods is crucial, as these foods are often high in Trans fats, sugars, and salt, which can exacerbate inflammation and contribute to joint pain.
• Reducing salt intake is particularly important, as excessive salt can lead to water retention, increasing the pressure on the joints.
• Staying hydrated is important for maintaining joint lubrication and overall joint health.

Summary

Mindful of food sensitivities or allergies that might exacerbate arthritis symptoms. Some individuals with arthritis may find that certain foods, such as nightshade vegetables (for example, tomatoes and eggplants), can trigger symptoms, so it may be helpful to keep a food diary to identify and eliminate any potential triggers. Consulting with a healthcare provider or nutritionist can provide personalized dietary advice tailored to individual needs and health conditions.