When I was younger, my dad’s hands were steady and sure. He was good with carpentry, had chemistry with a basketball, and changed the oil on his truck, but now he can barely grip the oil filter to get it off. I see his hands now, more swollen than ever before. Just sitting down, he’ll watch TV and complain when he’s not even moving them.
Arthritis runs in the family.
It’s likely an inevitable reality for me in the future.
Watching my dad adapt to his arthritis made me realize how common and debilitating it can be. It’s not just the morning aches or the stiffness that lingers after using his hands; it’s the way it creeps into simple things like turning a doorknob, carrying a plate, or even holding a book to read. Arthritis builds itself into our lives, one reminder at a time. Yet, we can’t turn back the clock. We can influence how our bodies respond to the inflammation that the disease causes in all of our joints and ligaments.
While it will not cure us, a simple choice about how we eat can play a surprisingly powerful role in easing the daily tension that resides in our bodies. Please be aware that every person is different, and these suggested foods might not be right for someone in one way or another. Please seek your primary care physician to help build a plan that is right for you.
Here are some examples of how foods can fight inflammation in your body.
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Berries
- Fruits like Strawberries, blackberries, and blueberries are packed with antioxidants called anthocyanins. They help lower levels of C-reactive proteins, a marker of inflammation in the blood.
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Fatty Fish
- Salomon, sardines, and tuna are rich in omega-3 fatty acids, which help reduce the production of inflammatory compounds in the body. Regularly eating fish can lessen joint stiffness and tenderness.
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Leafy Greens
- Spinach, kale, broccoli, and Brussels sprouts contain high levels of vitamins A, C, and K—nutrients that protect the body from oxidative stress. They also include sulforaphane, a compound that’s been shown to block the inflammatory process at the cellular level.
Now, instead of what foods you can add to your diet, think about what you can be taking in that causes inflammation.
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Processed and fried foods
- The fast food you buy, the French fries and fried chicken are often loaded with refined oils and trans fats that trigger the body’s inflammatory response and can worsen the already swollen joints.
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Refined Carbohydrates and Added Sugars
- White bread, pastries, soda, and sweetened snacks cause rapid spikes in blood sugar, which lead to an increase in pro-inflammatory cytokines. Over time, this constant “sugar inflammation” can contribute to joint stiffness and fatigue.
There are many ways someone can take action against the already-inflamed joints caused by arthritis. Again, it will not be a cure-all for it, but if taking away soda and fried foods helps lessen the pain, then it’s a great step to take for the betterment of your health!
The annual observance of Bone and Joint Health National Action Week was from October 12–20. It highlights the importance of maintaining strong bones and joints. The skeleton is the framework of our body, and when any part of it is compromised, everyday tasks can become painful challenges. Arthritis is one of these pains.
If you are more curious about ways to help your bones and joints, or want to change your diet, please ask your primary care physician for help in building a plan that works for you!
