Arthritis Aches and Pains? These Foods Might Help

Oct 19, 2020 | Arthritis, Gluten Free, Sugar

Arthritis Aches and Pains? These Foods Might Help

Arthritis, which is a disease that causes chronic inflammation in the joints, affects nearly 54.4 million adults in the United States annually, according to the CDC. Even though people of all ages can be diagnosed, arthritis is most common in adults over the age of 65. There are nearly 200 different types of arthritis, however, the two most common are osteoarthritis (OA) and rheumatoid arthritis (RA). Osteoarthritis occurs naturally over time when your joints become fatigued from doing everyday activities. Rheumatoid arthritis is an autoimmune disorder where the body’s immune system attacks joint tissue. Even though there are not any known cures for arthritis yet, there are some lifestyle changes you can make to help decrease inflammation. Eating a healthy diet full of antioxidant-rich foods, avoiding inflammatory foods, and exercising on a regular basis can all help reduce pain and discomfort associated with arthritis. The list below should give you an idea of what foods you should include and avoid on a day to day basis to keep your joints healthy.

Fatty Fish

Wild-caught salmon and sardines are full of omega-3 fatty acids which have been found to help reduce joint inflammation. These fish are also rich in vitamin D. Studies have linked vitamin D deficiency to rheumatoid arthritis. Try adding sardines to a salad for lunch or cooking a salmon dinner once or twice a week. If you can’t tolerate fish, olive oil is another great source of omega-3’s.

Broccoli

One of the healthiest (and most delicious) vegetables widely available is broccoli. It contains a special compound called sulforaphane, which in studies has been shown to block cells that form rheumatoid arthritis. You can eat broccoli raw, cooked, or even add broccoli as a side to your salmon dinner.

Spinach

Dark leafy greens such as spinach are rich in antioxidants which help alleviate inflammation. Spinach is high in kaempferol, which has been shown to decrease osteoarthritis and rheumatoid arthritis inflammation. Just like broccoli, you can eat spinach raw or cooked by making a salad or sauteing the greens as a side dish.

Avoid:

Added Sugars

As delicious as they taste, added sugars should be avoided when dealing with an inflammatory disease such as arthritis. It can be hard to part ways with the soda, ice cream, candy, etc., but consuming these foods has been found to worsen rheumatoid arthritis symptoms. Try to reach for antioxidant-rich fruits such as berries instead of candy when you have a sweet tooth.

Gluten

Gluten is a protein found in bread products that has been known to trigger an inflammatory response in the body. A few studies have shown that people who suffer from celiac disease may be at greater risk of developing rheumatoid arthritis and vice versa. Therefore, it is encouraged to steer clear of gluten to avoid an arthritis flare-up, especially for those with a gluten sensitivity/intolerance.

Vegetable Oils

Vegetable oils that are high in omega-6 fatty acids, such as canola, safflower, and sunflower oil can worsen arthritis symptoms. Consuming these oils in excess can alter the omega-6 and omega-3 ratios in your body which increases inflammation. Try cooking with healthier oils such as olive oil or avocado oil to keep your omega-3 levels up and your omega-6 levels low.

Sources:

Arthritis Foundation: 12 Best Foods For Arthritis. Retrieved from https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/12-best-foods-for-arthritis

Johnson, J. (2019, June 20). Gluten and rheumatoid arthritis: Foods to eat and avoid. Retrieved from https://www.medicalnewstoday.com/articles/325522

Kubala, J. (2020, September 24). 8 Foods and Beverages to Avoid with Arthritis. Retrieved from https://www.healthline.com/nutrition/foods-to-avoid-arthritis

Link, R. (2017, October 04). The 10 Best Foods to Eat If You Have Arthritis. Retrieved from https://www.healthline.com/nutrition/10-foods-for-arthritis

Macon, B. (2020, August 26). Arthritis: Causes, Signs, and Diagnosis. Retrieved from https://www.healthline.com/health/arthritis

Nichols, H. (2017, November 14). Arthritis: Causes, types, and treatments. Retrieved from https://www.medicalnewstoday.com/articles/7621

Why You Should Avoid Gluten & Dairy

Jul 15, 2020 | Dairy, Gluten Free, healthy eating, Sugar

Why You Should Avoid Gluten & Dairy

I know what you’re thinking: no bread or ice cream? The horror. Gluten and dairy are two of the most inflammatory food groups, which is why so many people are cutting these foods out of their diets. But what exactly is so bad about gluten and dairy? Gluten is a protein found in wheat, barley, and rye when eaten develops an inflammatory response in the intestinal tract. Some people are more sensitive to gluten than others, such as those with celiac disease or a wheat allergy.

As for dairy, cow’s milk contains a carbohydrate called lactose, which is a milk sugar made of glucose and galactose. As infants, our bodies were able to break down lactose from our mother’s milk. yet adults lack the digestive enzymes needed to consume dairy. This is why nearly 75% of the world’s population is unable to break down lactose, also known as lactose intolerance.

Even if you don’t suffer from gluten sensitivity, studies have shown that following a gluten-free diet reduces symptoms related to numerous health conditions and may even help prevent certain diseases. Certain autoimmune diseases share common genes and immune pathways with celiac disease; therefore, gluten can induce or worsen autoimmune disease symptoms. Gluten has also been linked to bowel ailments, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). To top it all off, gluten has been shown to alter gut bacteria, and we should all know from my previous post how important gut health is. There’re so many gluten-free options out there nowadays, it’s easier than ever to follow a gluten-free diet. However, make sure to check the ingredients list before purchasing a gluten-free product, as sometimes the gluten-free alternative is worse than the gluten itself.

The purpose of cow’s milk is to nourish a calf in order to triple in size within a few months. Isn’t it odd that humans are the only species who drink another animal’s milk? Dairy isn’t necessary for optimal health, yet people continue to drink cow’s milk on a regular basis because they believe it’s healthy. Milk can be nutritious since it’s rich in calcium and vitamin D, but it’s also high in sugar. Over consuming sugar is linked to numerous health conditions, as I’ve covered in a previous blog post, and there are numerous plant-based sources that offer the same nutrition. Cow’s milk also contains excess hormones which can cause insulin issues linked to acne, sugar cravings, and poor blood sugar control. All dairy contains IG1, an insulin-growth factor that raises our insulin levels, which results in blood sugar swings. Again, there’s an abundance of dairy alternatives out there, so there’s no excuse not to ditch the dairy.

Sources:

Berry, J. (2019, September 6). Dairy: Is it good or bad for you? Retrieved from https://www.medicalnewstoday.com/articles/326269

Gunnars, K. (2018, November 15). “Is Dairy Bad for You, or Good? The Milky, Cheesy Truth.” Retrieved from www.healthline.com/nutrition/is-dairy-bad-or-good Kubala, J. (2019, March 6). Is Gluten Bad for You? A Critical Look. Retrieved from https://www.healthline.com/nutrition/is-gluten-bad