The title I chose for this Blog is related to our Southern Ancestors, who knew which roots and herbs to use to cure folk remedies. They used to say Artha got ya! Arthritis is prevalent today, in all its forms, rheumatoid arthritis, osteoarthritis, psoriatic arthritis, and gout. Osteoarthritis is the most common condition that develops as we age.
Some foods increase inflammation, which increases arthritic symptoms. Eating foods like whole grains, beans, and fatty fish reduces inflammation and arthritis symptoms.
Red meats are higher in fat, especially saturated fat, than white meat or plant-based proteins. Saturated fat increases inflammation, causing joint swelling and pain with activity. Whole grain foods, beans, and fatty fish may reduce inflammation and arthritis symptoms.
Depending on the amount of sugar and fat a product has, milk, yogurt, and other dairy products may increase inflammation and symptoms of arthritis. Try to avoid full-fat dairy foods like cheese, whole milk, ice cream, sour cream, and butter. Kefir and yogurt are dairy products that contain probiotics (good bacteria), which decrease arthritic symptoms.
Because our bodies do not produce Omega-3 or Omega-6 fatty acids, we have to get them from the food we eat. Both are essential for brain and bone health. But don’t overdo it! Too much Omega-6s causes increased inflammation and pain from arthritis. Omega-6 is found in meats, soybeans, safflower, canola, sunflower, and corn oils. Be careful not to let Omega-6 exceed Omega-3. Omega-6 is found mainly in red meat; cut back on that and eat more Omega-3 foods. Examples of Omega-3’s are salmon, mackerel, sardines, anchovies, and other fatty fish. As well coo vk with olive oil, a monounsaturated fat.
If you have high blood pressure, you should already know the importance of reducing your salt intake. Of course, what you know and what you do are two different things; life is all about choices. High salt intake leads to inflammation and can lead to rheumatoid arthritis. Stay away from canned foods, which are full of salt, used as a preservative. Other foods that have high sodium content are processed meats, like deli meat, bacon, sausage, and salami. Oh yeah! You fast food eaters, pizza, tacos, burritos, burgers, and French fries also contain a lot of salt. Don’t forget the snack crackers, chips, and popcorn. You may not consider those quick pouch rice and pasta mixes to have a lot of salt, but they do. Flavor your food with low or no-added-salt products. My preference is to use ground black pepper, cumin, oregano, minced garlic or garlic powder, and onion powder.
Many of us have an addiction, and that is to the almighty sugar! Candy, desserts, ice cream, (Handel’s, thank you), canned fruit, and those sugar-laden cereals. Don’t forget the ketchup and Barbecue sauces. Hold up, what’s your fave Pepsi or Coke? Soda or pop (depending on where you live), sweet tea, fruit juices, coffee, and energy drinks contain a lot of sugar. READ THE LABEL! Try to limit your sugar intake to 9 teaspoons of sugar per day. You may have some work to do, a 12-ounce can of pop has 36 grams of sugar, more than 8 teaspoons. Look for fruit canned in water or choose fresh fruits. Also, don’t forget hidden sugar, listed as fructose, and sucrose.
The foods addressed above are a small sample of foods that lead to inflammation, but what about foods that don’t? The following is a list of foods that decrease inflammation.
- salmon, trout, mackerel, tuna, and sardines
- almonds, walnuts, pistachios, peanuts
- bananas, berries, grapes, apples, oranges, peaches, cherries, plums
- kale and spinach
- tomatoes
- pinto and kidney beans
- oats, brown rice, quinoa
- olive oil
- grains and onions
No one changes their diet overnight; however, making little changes slowly will lead to a healthier you. Commit to making a change twice a month, and be proud of the healthy you!
Until next time
Peace, Love, and Blessings ❤️
