A friend of mine is going to a conference in NYC to learn about being an Ambassador for the Arthritis Foundation and asked that people support their favorite organizations to help find a cure for this painful condition. I said I would help with some nutrition advice.
Healthy eating habits can help the body in its efforts to heal itself, and in some cases, particular foods can lessen symptoms. To address the pain and inflammation commonly associated with arthritis, try the following:
· Decrease animal proteins toward 10 percent of daily caloric intake. Replace animal protein as much as possible with plant protein (whole grains, nuts, seeds, rice, beans and tofu and other soy products).
· Eliminate milk and milk products, substituting other calcium sources (soy milk and leafy green vegetables like kale, spinach, escarole, and broccoli).
· Eliminate polyunsaturated vegetable oils, margarine, vegetable shortening, all partially hydrogenated oils, and all foods that might contain trans-fatty acids (such as deep-fried foods). Use extra-virgin olive oil as your main fat.
· Increase intake of omega-3 fatty acids (eat walnuts, wild caught salmon, mackerel, sardines and flax).
· Eat ginger and turmeric regularly, both of which are natural anti-inflammatory spices.
· Reduce your consumption of foods made with wheat flour and sugar, especially bread and most packaged snack foods (including chips and pretzels). Actually, most packaged and/or processed foods contain ingredients that can exacerbate inflammatory conditions. READ THE LABELS!
· Eat more whole grains (not whole wheat flour products), beans, winter squashes, and sweet potatoes.
· Cook pasta al dente and eat it in moderation. (Half a cup serving size)
· Avoid products made with high fructose corn syrup and MSG-style additives
Add regular exercise to these tips and you should reduce the inflammation of arthritis.
Wishing you a pain free holiday season—Jamie Risedorph
