Since arthritis is such a serious issue of national health, there is plenty of nutritional and dietary advice in magazines, books, on television and the internet. All of it can get too expensive or too complicated to fit into your daily routine. Often, however, same results can be achieved, making simpler, doable adjustments in your eating habits.
As a simple rule of thumb, the food you take should not exasperate pain, increase inflammation or add needless pounds to your overall bodyweight. Here are eight simple nutritional and dietary tips that will help minimize the influence of arthritis in your daily life.
1. Reduce Fat
A healthy diet should include small amounts of unsaturated fat and even lower amounts of saturated or trans-fats. Limited intake of fat helps maintain a healthy bodyweight and reduces the risk of inflammation. Avoid corn or sunflower oil; instead use canola or olive oil. Also when you shop for groceries look for zero trans-fat products; many food products you buy have zero trans-fat alternatives these days.
2. Reduce Sugar
Sugar- in all forms- has little nutritional value. If you typically use one tablespoon in your coffee reduce it to half or avoid it altogether. In cereals or other intakes, instead of sugar or artificial sweeteners, use dry fruits like raisins or dates whenever you see fit. They provide minerals, vitamins and fiber.
3. Reduce Phosphorus Rich Foods
Excess phosphorus results in the loss of calcium in your body and increases the risk of arthritis pain and inflammation. Avoid or markedly reduce phosphorus rich foods like red meat, red flesh fish, organ meat like kidney, liver, processed meat, and soft drinks. Also avoid alcohol consumption.
4. Reduce Oxalic Acid
The Canadian School of Natural Nutrition [CSNN] suggests you also limit the intake of foods high on oxalic acid to avoid the risk of pain and inflammation. It isn’t possible to fully eliminate oxalic acid from any form of diet. Rhubarb, cranberry, plum, chard, beet greens, cocoa, coffee, tea and spinach are high on oxalic acid.
5. Increase Sulphur Rich Foods
Sulphur in food increases calcium absorption and helps repair the bone cartilage. Eat foods including onions, garlic, eggs and asparagus which are high on sulphur. Alfalfa, nettle and turmeric also help in strengthening the bone and reducing inflammation.
6. Increase Fiber
The CSNN advises you to increase the overall intake of fiber. Oat bran, ground flaxseeds walnuts, almonds, linseeds, pumpkin seeds, pulses, beans, whole grains lentils, brown and unpolished rice are recommended.
7. Increase Omega 3 Rich Foods
Increase the consumption of fish like salmon, mackerel, herring, and tuna or fish oil supplements. Flaxseed also contains Omega 3 essential fatty acids good for you.
8. Increase Vegetables and Fruits
Try having at least one vegetable or fruit at every meal. Apples, bananas or any fruits high on vitamin C are recommended. They are also high on fiber and help balance overall nutrition and develop a healthy cartilage.
The aim is to retain a functional life style; minimize arthritis from intervening with your capacity to live a normal life. Modest and doctor advised exercise routine and medical treatment are important. But making doable alterations to your daily diet can also help manage arthritis