By Jacquie Eubanks BSN, RN
More than 50 million Americans have been diagnosed with some form of arthritis, making it the most common cause of disability in the USA. The term arthritis, meaning joint inflammation, is used to describe more than 100 rheumatic diseases and conditions that affect joints, surrounding joint tissue and connective tissue. Arthritis affects people of all ages, races and ethnic groups. The most common types of arthritis are osteoarthritis and rheumatoid arthritis. These two types of arthritis have different causes, risk factors and effects but share the common symptoms of varying levels of pain, redness, warmth, swelling and joint stiffness.
Arthritis can be a result of aging, injury, metabolic abnormalities, hereditary factors, bacterial and viral infections and a misguided immune system.
- Osteoarthritis frequently affects the hips, knees, hands, fingers, and the spine. Often caused by a breakdown of the cartilage that protects and cushions the joints, it is commonly known as degenerative arthritis. Bony spurs can develop on the unprotected bones resulting in pain and swelling. Osteoarthritis begins slowly and in some cases may be attributed to prior injury. There is no cure for osteoarthritis and symptoms generally worsen over time. However, moderate low impact exercise, physical therapy, dietary changes, supplements, and weight management may help slow the progression of the disease.
- Rheumatoid arthritis commonly affects the hands, wrists, feet, and cervical joints but can affect larger joints and other parts of the body as well. Rheumatoid arthritis is an autoimmune disease in which the body's own immune system attacks joints, organs and other body tissues causing widespread pain and destruction. Rheumatoid arthritis is a chronic systemic inflammatory disorder that causes damage to the joint linings, cartilage and bones that can lead to deformity and loss of joint function and mobility. Rheumatoid arthritis can cause nodules to form on the skin and internal organs, inflammation of the lining of the lungs and heart, and damage to the glands of the eyes and mouth. Although there may be occasional periods of remissions and flares, rheumatoid arthritis is a progressive debilitating and painful disease that can last a lifetime.
- The antioxidants found in fruits and vegetables help to defuse free radicals, reducing cell damage and curbing inflammation which benefits your heart as well as your joints. Research has shown that increasing your balance of omega 3 fatty acids such as those found in fruits, berries, vegetables and fish, helps mitigate chronic disease including rheumatoid arthritis by fighting inflammation, reducing joint pain and swelling, and lessening the duration of morning stiffness. Aim for a 3 - 4 ounce serving of fish at least twice weekly and 9 or more servings of fruits and veggies daily.
- Nuts and seeds such as walnuts, pine nuts, pistachios and almonds contain inflammation fighting monosaturated fats plus protein and fiber. Try for 1.5 ounces daily.
- Olive oil is a healthy monosaturated fat that's anti-inflammatory and heart healthy. Olives contain polyphenols that inhibit activity of COX enzymes to fight inflammation and reduce pain sensitivity. It's best to consume 2- 3 tablespoons daily of extra virgin olive oil as it is less refined thereby retaining more nutrient value.
- Beans contain fiber, antioxidants and anti-inflammatory compounds and are a great source of protein. Beans provide sustained energy, have a low glycemic impact and contain immune boosting minerals such as magnesium, iron, zinc and potassium. Red beans, kidney beans and pinto beans rank among the top antioxidant foods according to the U.S. Department of Agriculture. Inclusion of one cup of beans is suggested several times weekly.
- Red wine consumed in moderate amounts is considered beneficial as it contains flavonoids with powerful antioxidant properties.
- Limit saturated fats, trans fats, sodium and sugar.
