Arthritis is the breakdown of joint tissues, which can happen at any age based on genetics, health history and risk factors. Osteoarthritis and rheumatoid arthritis differ greatly but cause similar symptoms including swelling, pain and stiffness.
what is arthritis?
AGE OF ONSET: Symptoms generally appear in adults older than 50, although it can impact those much younger.
Osteoarthritis
AGE OF ONSET: Symptoms can begin at any age; onset is most common among adults in their 60s.
Rheumatoid
Arthritis
VS
Diet-Inflammation Connection
Although arthritis has no cure, maintaining a healthy body weight, being physically active, and managing inflammation through diet can lead to symptom reduction.
TRIGGER FOODS
Avoid foods with high amounts of added sugar, saturated fats, trans fats and refined carbohydrates, among others, which can cause inflammation. Read food labels to regulate the amounts you are consuming.
BENEFICIAL FOODS
The good news: Researchers have identified foods that may not only help control inflammation but also lower blood pressure, protect against chronic conditions and lead to weight loss. Some compounds in these foods can reduce the enzymes that damage cartilage. Try to swap in anti-inflammatory foods, seasonings and healthy oils, one or two at a time, then monitor symptom improvement.
Add these anti-inflammatory
items to the menu
How much: One clove per day
Why: Garlic’s diallyl disulfide is an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines and may reduce the enzymes that damage cartilage.
garlic
How much: 1 oz. to 1 ½ oz. per day
Why: Monounsaturated fats fight inflammation. One study showed that people who consumed the most nuts over a 15-year period had a 51% lower risk of dying from an inflammatory disease.
walnuts
How much: ½ cup per day
Why: Research suggests foods higher in beta-cryptoxanthin can reduce the risk of rheumatoid arthritis.
red peppers
How much: 500 mg to 1,000 mg per day
Why: Trials have shown that the curcumin in turmeric can suppress inflammation when consumed with black pepper.
turmeric
How much: 2 to 3 Tbsp. per day
Why: Olive oil’s oleocanthal and lignan are linked to a reduction in joint damage. Mechanically pressed extra virgin olive oil helps ensure a temperature fluctuation-free creation process.
olive oil
How much: 3 to 6 oz., two to four times a week
Why: Clinical studies suggest omega-3 fatty acids may have an effect on swollen and tender joints.
salmon
Research does not prove nightshade vegetables (e.g., red peppers, tomatoes, etc.) worsen arthritis. Those with inflammation or nightshade food sensitivities should avoid them.
Discuss any major dietary changes with your doctor.
Maple-Cinnamon
Trail Mix
Honey Walnut-Crusted Salmon
and Broccolini
View Recipe
View Recipe
CAUSES: Immune system attacks the synovial membrane (membrane that encloses the joint).
EFFECTS: Can eventually destroy cartilage and bone, and affect lungs, heart and eyes.
RISK FACTORS: Family history, obesity, age, gender (women are more likely to develop rheumatoid arthritis), smoking.
CAUSES: Wear and tear.
EFFECTS: Articular cartilage (cushions at bone ends of joints) begins to break down, causing inflammation, pain and often a grinding sensation.
RISK FACTORS: Age, obesity, previous injury, genetic factors such as low bone density or musculoskeletal abnormalities.
THE NIGHTSHADE MYTH
Foods That Alleviate
Learn the science behind arthritis, and discover the foods that can help keep symptoms in check.
PHOTO Puwadol Jaturawutthichai/Shutterstock (X-ray)
Sources
Osteoarthritis
Rheumatoid-Arthritis
The Ultimate Arthritis Diet
Best Spices for Arthritis
Best Fish for Arthritis
Curcumin: A Review of Its’ Effects on Human Health