Foods That Fight Inflammation

By Dottie Drake, RN, CPFT, Owner of Miracles Fitness
Exercise is crucial for those with arthritis, increasing strength and flexibility, reducing joint pain and helping to fight fatigue. But many who have arthritis experience pain and inflammation, making it hard to exercise. There is hope, as research suggests that what you eat may decrease these side effects. Read on to see what anti-inflammatory properties can help get you moving, and in what foods you can find them!
Omega 3 Fatty Acids – Fatty fish (salmon and sardines), certain nuts and seeds (walnuts, flax seeds and pumpkin seeds) and certain oils (extra virgin olive oil and coconut oil). Eat at least one gram a day by adding any of these foods, or any other omega 3 foods, to your meals.
Vitamin C – Broccoli, cauliflower, sweet peppers and citrus foods. Our bodies should get 500 milligrams of vitamin C a day, and we can get that from foods that are high in vitamin C – not just supplements. Vitamin C protects collagen, which is a major component of cartilage.
Selenium – Brazil nuts (there are 272 milligrams in just three nuts!) and tuna (65 milligrams in three ounces). Low selenium levels are attributed to rheumatoid arthritis. Selenium helps antioxidants remove the free radicals which cause cell damage, aids regulation of the thyroid gland and may prevent cancer. We need 55 to 220 milligrams a day.
Quercetin – Onions, leeks, apples, kale and cherry tomatoes. Quercetin inhibits inflammatory chemicals just like Motrin and Advil, but with no side effects. A half a cup of these foods daily should decrease inflammation.
Anthocyanins – Tart cherries, grapes, black raspberries and eggplant. According to a study by the University of Michigan and the Baylor Scott & White Research Institute in Dallas, a diet plump with tart cherries can decrease inflammation by 50 percent. Eat a half a cup a day of fresh, frozen or dried!
Epigallocatechin-3 Gallate (EGCG) – Green tea. This antioxidant chemical lowers inflammatory chemicals which cause joint damage, and lessens the incidence and severity of arthritis. Drink three to four cups a day. Beware: Decaf will remove some of the nutrients!
Magnesium – Lack of magnesium can results in leg cramps, muscle spasms and loss of appetite, and can even escalate to personality changes, blurred vision, irregular heart rhythms, numbness, tingling, frequent bladder, skin, gum and vaginal yeast infections, seizures, coronary spasms, muscle and joint pain, insomnia and low energy. The best way to supplement magnesium is through the skin since it is not easily absorbed through the gastrointestinal tract. Make sure it is pure magnesium oil!
What to Avoid and Where it’s Found
Purine – Shellfish (clams, oysters and mussels), fatty meats, high fat dairy, beer, anchovies, herring, mackerel, liver, brain, kidney and sweetbreads. Purine breaks down into uric acid, which can build up in the blood and cause gouty arthritis.
Omega 6 Fatty Acids – Bad oils (sunflower, safflower, corn, vegetable, soybean and canola). Omega 6 fatty acids increase inflammation. Most U.S. baked goods have these oils in them, so try to avoid them. Swap bad oils out for extra virgin olive oil in a dark glass bottle or cold pressed organic coconut oil.
Sugar – There are countless amounts of food out there that are high in sugar, which is the number one cause of inflammation. Additionally, sugar is high in calories and can cause weight gain, which adds pressure to your joints. Avoid all artificial sweeteners. Consider Stevia, and swap your sugary treats with fruit to get your sweetness.
When you’re ready to get moving, stop by Miracles Fitness in Rio Grande, where staff members are ready to help you get back on your feet. For more information, call (609) 886-7070 or visit www.MiraclesFitness.com.