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Managing arthritis involves not just medication and exercise, but also making smart dietary choices. Here are five dietary changes that can help you manage arthritis better.
Increase Omega-3 Fatty Acids
Omega-3 fatty acids are anti-inflammatory, which can help alleviate joint discomfort and stiffness. These beneficial lipids are present in fatty fish including salmon, mackerel, and sardines. If you’re not a fan of fish, flaxseeds, chia seeds, and walnuts are good plant-based sources. Including omega-3-rich items in your diet can help you control arthritis-related inflammation.
Eat More Fruits and Vegetables
Fruits and vegetables are packed with antioxidants, vitamins, and minerals that support overall health and can reduce inflammation. Berries, such as strawberries, blueberries, and cherries, are particularly high in antioxidants. Leafy greens like spinach, kale, and broccoli are also beneficial. Aim to fill half your plate with a variety of colorful fruits and vegetables at each meal.
Choose Whole Grains
Refined carbohydrates, such white bread and spaghetti, can exacerbate inflammation. Instead, opt for whole grains like brown rice, quinoa, oats, and whole wheat. Whole grains are higher in fiber, which helps reduce inflammation and keeps you feeling full longer. They also provide essential nutrients that support joint health
Limit Sugar and Processed Foods
High sugar intake and processed foods can trigger inflammation and worsen arthritis symptoms. Try to limit sugary snacks, sodas, and processed foods like fast food, packaged snacks, and baked goods. Instead, choose natural sweeteners like honey or maple syrup in moderation, and focus on whole, unprocessed foods.
Include Healthy Fats
Not all fats are bad. Olive oil, avocados, and nuts include healthy fats that can help reduce inflammation. Olive oil, in particular, contains oleocanthal, which has properties similar to non-steroidal anti-inflammatory drugs (NSAIDs). Replacing saturated fats found in red meat and fried foods with these healthier options can improve arthritis symptoms.
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