Arthritis is the swelling and tenderness of one or more joints. The main symptoms of arthritis are joint pain and stiffness, which typically worsen with age. The most common types of arthritis are osteoarthritis and rheumatoid arthritis.
Osteoarthritis causes cartilage — the hard, slippery tissue that covers the ends of bones where they form a joint — to break down. Rheumatoid arthritis is a disease in which the immune system attacks the joints, beginning with the lining of joints.
Uric acid crystals, which form when there’s too much uric acid in your blood, can cause gout. Infections or underlying disease, such as psoriasis or lupus, can cause other types of arthritis.
- Ankylosing spondylitis
- Juvenile idiopathic arthritis
- Psoriatic arthritis
- Reactive arthritis
- Rheumatoid arthritis
- Septic arthritis
- Thumb arthritis
The two main types of arthritis — osteoarthritis and rheumatoid arthritis — damage joints in different ways.
The most common type of arthritis, osteoarthritis involves wear-and-tear damage to a joint’s cartilage — the hard, slick coating on the ends of bones where they form a joint. Cartilage cushions the ends of the bones and allows nearly frictionless joint motion, but enough damage can result in bone grinding directly on bone, which causes pain and restricted movement. This wear and tear can occur over many years, or it can be hastened by a joint injury or infection.
Osteoarthritis also causes changes in the bones and deterioration of the connective tissues that attach muscle to bone and hold the joint together. If cartilage in a joint is severely damaged, the joint lining may become inflamed and swollen.
In rheumatoid arthritis, the body’s immune system attacks the lining of the joint capsule, a tough membrane that encloses all the joint parts. This lining (synovial membrane) becomes inflamed and swollen. The disease process can eventually destroy cartilage and bone within the joint
1. Fatty Fish: Fatty fish varieties such as salmon, mackerel, sardines and trout are high in omega-3 fatty acids, which have been shown to have potent anti-inflammatory effects.Fish is also a good source of vitamin D, which can help prevent deficiency. Multiple studies have found that rheumatoid arthritis may be associated with low levels of vitamin D, which could contribute to symptoms
2. Garlic: Garlic has been shown to have an anti-inflammatory effect that may help decrease symptoms of arthritis.In one study, researchers analyzed the diets of 1,082 twins. They found that those who ate more garlic had a reduced risk of hip osteoarthritis, likely thanks to garlic’s strong anti-inflammatory properties Another test-tube study showed that a specific component in garlic could decrease some of the inflammatory markers associated with arthritis Adding garlic to your diet could benefit both arthritis symptoms and overall health.
3. Ginger: Consuming ginger in fresh, powdered or dried form may reduce inflammation and aid in reducing symptoms of arthritis.
4. Broccoli: Broccoli contains important components that could help reduce symptoms of arthritis.For example, sulforaphane is a compound found in broccoli. Test-tube studies have shown that it blocks the formation of a type of cell involved in rheumatoid arthritis development.
5. Walnuts: Walnuts are nutrient-dense and loaded with compounds that may help reduce the inflammation associated with joint disease.Walnuts are especially high in omega-3 fatty acids, which have been shown to decrease the symptoms of arthritis.However, most existing research focuses on the effects of omega-3 fatty acids in general on arthritis.
6. Berries: Tons of antioxidants, vitamins and minerals are crammed into each serving of berries, which may partially account for their unique ability to decrease inflammation.Additionally, berries are rich in quercetin and rutin, two plant compounds that boast a huge number of benefits for your health.In one test-tube study, quercetin was found to block some of the inflammatory processes associated with arthritis.Another study gave rats quercetin and rutin supplements, both of which decreased arthritis-related inflammation. Fortunately, if you want to take advantage of these impressive health benefits, there’s a wide variety of berries to choose from. Strawberries, blackberries and blueberries are just a few options that can satisfy your sweet tooth and provide plenty of arthritis-fighting nutrients.
7. Spinach:Leafy greens like spinach are full of nutrients, and some of their components may actually be able to help decrease inflammation caused by arthritis.Spinach is especially high in the antioxidant kaempferol, which has been shown to decrease the effects of the inflammatory agents associated with rheumatoid arthritis.A 2017 test-tube study treated arthritic cartilage cells with kaempferol, and found it reduced inflammation and prevented the progression of osteoarthritis
8. Grapes:Grapes are nutrient-dense, high in antioxidants and possess anti-inflammatory properties. Grapes contain several compounds that have been shown to be beneficial in the treatment of arthritis. For example, resveratrol is an antioxidant present in the skin of grapes.In one test-tube study, resveratrol showed potential for helping prevent the thickening of the joints associated with arthritis by blocking the formation of rheumatoid arthritis cells .Grapes also contain a plant compound called proanthocyanidin, which may have promising effects on arthritis.
9. Olive Oil: Well-known for its anti-inflammatory properties, olive oil may have a favorable effect on arthritis symptoms.In one study, mice were fed extra-virgin olive oil for six weeks. This helped stop the development of arthritis, reduce joint swelling, slow cartilage destruction and decrease inflammation.
10. Tart Cherry Juice: Tart cherry juice is an increasingly popular beverage derived from the fruit of the Prunus cerasus tree.This potent juice offers a wide array of nutrients and health benefits, and may even help reduce the symptoms of arthritis.In combination with a healthy diet and other arthritis-fighting foods, a serving of unsweetened tart cherry juice per day may help decrease some of the symptoms of arthritis.
1. Added sugars: You should limit your sugar intake no matter what, but especially if you have arthritis. Added sugars are found in candy, soda, ice cream, and numerous other foods, including less obvious items like barbecue sauce.
2. Processed and red meats: Some research links red and processed meat to inflammation, which may increase arthritis symptoms.For example, diets heavy in processed and red meats demonstrate high levels of inflammatory markers like interleukin-6 (IL-6), C-reactive protein (CRP), and homocysteine Conversely, plant-based diets that exclude red meat have been shown to improve arthritis symptoms.
3. Gluten-containing foods:Gluten is a group of proteins in wheat, barley, rye, and triticale (a cross between wheat and rye). Although these findings are promising, more research is needed to confirm whether a gluten-free diet alone benefits people with arthritis.
4. Highly processed foods:Ultra-processed items like fast food, breakfast cereal, and baked goods are typically high in refined grains, added sugar, preservatives, and other potentially inflammatory ingredients, all of which may worsen arthritis symptomsAs such, processed foods may worsen your overall health and increase your risk of other diseases.
5. Alcohol : As alcohol may worsen arthritis symptoms, anyone with inflammatory arthritis should restrict or avoid it.Moreover, chronic alcohol consumption is associated with an increased risk of osteoarthritis.
6. Certain vegetable oils:Diets high in omega-6 fats and low in omega-3 fats may worsen symptoms of osteoarthritis and rheumatoid arthritis.These fats are necessary for health. However, the imbalanced ratio of omega-6s to omega-3s in most Western diets may increase inflammation.Reducing your intake of foods high in omega-6 fats, such as vegetable oils, while increasing your intake of omega-3-rich foods like fatty fish may improve arthritis symptoms
7. Foods high in salt: Cutting back on salt may be a good choice for people with arthritis. Foods high in salt include shrimp, canned soup, pizza, certain cheeses, processed meats, and numerous other processed items.
8. Foods high in AGEs: Advanced glycation end products (AGEs) are molecules created through reactions between sugars and proteins or fats.High protein, high fat animal foods that are fried, roasted, grilled, seared, or broiled are among the richest dietary sources of AGEs. These include bacon, pan-fried or grilled steak, roasted or fried chicken, and broiled hot dogs.French fries, American cheese, margarine, and mayonnaise are also rich in AGEs. When AGEs accumulate in high amounts in your body, oxidative stress and inflammation may occur. Oxidative stress and AGE formation are tied to disease progression in people with arthritis.Replacing high AGE foods with nutritious, whole foods like vegetables, fruits, legumes, and fish may reduce the total AGE load in your body
1. Manage your weight:Your weight can have a big impact on arthritis symptoms. Extra weight puts more pressure on your joints, especially your knees, hips, and feet.
2. Get enough exercise:If you have arthritis, exercise can help you:
Manage your weight
Keep your joints flexible
Strengthen muscles around your joints, which offers more support.
3. Use hot and cold therapy:Heat and cold treatments can help relieve arthritis pain and inflammation.
Heat treatments can include taking a long, warm shower or bath in the morning to help ease stiffness and using an electric blanket or moist heating pad to reduce discomfort overnight.
Cold treatments can help relieve joint pain, swelling, and inflammation. Wrap a gel ice pack or a bag of frozen vegetables in a towel and apply it to painful joints for quick relief. Never apply ice directly to the skin.
4. Try acupuncture:Acupuncture is an ancient Chinese medical treatment that involves inserting thin needles into specific points on your body. Practitioners say it works by rerouting energies and restoring balance in your body.
5. Use meditation to cope with pain:Meditation and relaxation techniques may help reduce the pain of arthritis by lowering stress and enabling you to cope with it better. Reducing stress may also help lower inflammation and pain.
6. Follow a healthy diet:A diet that’s rich in fresh fruits, vegetables, and whole foods can help boost your immune system and your overall health. There’s some evidence that dietary choices can affect people with both RA and OA.A plant-based diet provides antioxidants, which can help reduce inflammation by eliminating free radicals from the body.On the other hand, a diet rich in red meat, processed foods, saturated fat, and added sugar and salt may aggravate inflammation, which is a characteristic of arthritis.
7. Add turmeric to dishes:Turmeric, the yellow spice common in Indian dishes, contains a chemical called curcumin. It has antioxidant and anti-inflammatory properties. Research suggests it may help reduce arthritis pain and inflammation.
8. Get a massage:Massage can provide an overall sense of well-being. It may also help manage joint pain and discomfort
9. Consider herbal supplements:Many herbal supplements may reduce joint pain, although scientific research hasn’t confirmed that any specific herb or supplement can treat arthritis.Some of these herbs include:boswellia , bromelain , devil’s claw , ginkgo , stinging nettle , thunder god vin.