While most types of arthritis can be very well managed with a combination of medications, additional tips for management include eating a well-balanced diet, adapting a healthy lifestyle, quitting smoking, limiting alcohol intake and engaging in regular physical exercise. These help in managing inflammation and boosting immunity.
Several studies have highlighted the benefits of a healthy diet in managing inflammation. For individuals with rheumatic diseases, certain foods can help manage symptoms by reducing inflammation and promoting overall health. The most evidence-backed approach is the Mediterranean diet, which emphasizes fruits, vegetables, whole grains, and healthy fats.
Fatty Fish rich in omega-3 fatty acids, like salmon, mackerel, and sardines can significantly reduce inflammation and may decrease joint pain and stiffness.
Fruits and Vegetables: These are packed with antioxidants and polyphenols, which help neutralize free radicals that cause inflammation.
Berries like blueberries, raspberries, and strawberries are high in anthocyanins with anti-inflammatory effects.
Leafy Greens like spinach and kale are good sources of antioxidants and vitamin K. Broccoli, carrots, and sweet potatoes also have anti-inflammatory effect.
Beans - Red beans, kidney beans, pinto beans etc. are great sources of antioxidants and help control inflammation and swelling in the joints. Thus, regular consumption of beans is extremely helpful.
Nuts And Seeds - While nuts and seeds are high-calorie foods, consuming them in a regulated quantity can boost energy and can fight inflammation by virtue of monounsaturated fats.
Spices like Garlic and Ginger, turmeric, rosemary, cinnamon, green tea - These have natural anti-inflammatory properties which can reduce arthritis pain and swelling.
Extra Virgin Olive Oil: Contains monounsaturated fats which has anti-inflammatory properties similar to ibuprofen.
Foods to avoid are fried foods, sugar, full fat dairy products and tobacco.
