Over 37 million Americans suffer from some form of arthritis, causing severe pain and affecting life quality. Arthritis and inflammation impact all areas of life, and your diet, lifestyle, and stress levels can influence this disease. While there is no cure for arthritis, studies show that symptoms can be managed and reduced through adopting an anti-inflammatory lifestyle, a healthy diet, regular exercise, targeted supplements, and stress relief practices.
Anti-Inflammatory Lifestyle
The Standard American Diet (SAD) is full of processed foods, sugars, trans fats, fried foods, refined grains, and chemical ingredients, which are all extremely pro-inflammatory. Chronic inflammation, caused by SAD and lack of exercise, leads to fibrosis and contributes to arthritis, heart disease, cancer, diabetes, dementia, and obesity.
To keep inflammation in check, opt for an anti-inflammatory diet, regular exercise, targeted supplements and healthy stress relief.
Food as Medicine
An anti-inflammatory diet involves avoiding or eliminating foods such as refined grains, sugars, hydrogenated fats and trans-fats, fried foods, table salts, preservatives, artificial ingredients, and alcohol. Dairy products and gluten may also be pro-inflammatory for some people.
Incorporate fresh produce into your diet, particularly green leafy vegetables and colorful fruits. Phytonutrients in tomatoes, blueberries, peppers and other plant foods help combat inflammation and provide immune support. Cruciferous vegetables, such as broccoli and kale, contain sulfur compounds that can reduce inflammation and aid in joint and tissue repair.
Ginger and turmeric are excellent anti-inflammatory herbs that have been shown to alleviate arthritis pain.
Include healthy fats from hemp and flax oils, olive oil, coconut oil, and raw nuts, which help reduce inflammation and lubricate joints and tissues.
Protein from plant-based sources, and small amounts of free-range meats or cold-water fish like salmon, help reduce inflammation and repair tissues.
Switch from coffee to green or black tea, which contains powerful anti-inflammatory compounds. Drink at least 64 ounces of water daily to flush inflammatory proteins and hydrated tissues.
Supplements
Modified citrus pectin (MCP) is an effective supplement for inflammation, as it binds to the pro-inflammatory protein galectin-3, promoting fibrosis in joints, tissues, and organs. MCP also detoxifies harmful heavy metals, modulates immunity, and fights cancer, heart disease, and other pro-inflammatory conditions.
Curcumin from turmeric is another useful supplement. It reduces inflammation by modulating inflammatory pathways, such as NF-kB, and promoting the anti-inflammatory benefits of the compound resveratrol.
Glucosamine supplements support joint cartilage, while sulfur-based supplements such as MSM may help rebuild joint tissues. Vitamin D3 supports bone health and reduces chronic inflammation.
Mindfulness and Movement
Regular, gentle exercises, such as walking, yoga, and swimming, can increase circulation and reduce inflammation. Physical activity and stress-relief practices, like mindfulness meditation, can reduce inflammation and improve pain response to arthritis.
Overall, these practices can form the foundation not only for joint health but for overall wellness and vitality.
