The two most common types of arthritis is osteoarthritis, a painful condition in which joint cartilage gradually breaks down, and rheumatoid arthritis, a systemic disease that can cause severe pain and crippling. Both of these disorders have similar symptoms ad respond to the same treatments.
Doctors do not understand why some individuals develop arthritis and others don't, but a combination of factors play a role. People with osteoarthritis may have inherently defective cartilage that makes it vulnerable to normal wear and tear. Rheumatoid arthritis develops when an overactive immune system attacks connective tissue in the joints and perhaps other organs, causing inflammation and pain.
Until recently, doctors generally dismissed dietary treatments for arthritis as quachery; new research shows, however, that for many patients, diet can make a big difference.
Altough evidence is sketchy, some studies indicate that beef, other types of red meat, and fatty foods and vegetable oils high in omega-6 polyunsaturated fatty acids can worsen arthritis inflammation in some patients.
BENEFICIAL OILS
At least 2 kinds of oil help fight inflammation: omega-3 fatty acids, found in sardines, salmon, halibat, and other cold-water fish; and gamma linolenic acid (GLA), derived from evening primrose, borage, and black currant and hemp seeds. Medical researchers have reported marked reduction in joint swelling, pain and redness when rheumatoid arthritis patients take these oils. They also help in other types of inflammatory arthritis, including lupus.
Doctors advise getting omega-3 fatty acids from 2 or 3 servings of fatty fish a week rather than from fish oil supplements. excessive omega-3 increases the risk of bleeding problems, which can be hazardous for patients taking arthritis drugs that interfere with normal blood clotting.
GLA can be taken in capsule form; the recommended daily dosage is about 500mg. Improvement usually occurs after 6 to 8 weeks.
HELPFUL FOODS
- Salmon and other oily fish to supply omega-3 fatty acids. Eat 3 or more times a week.
- Fresh green and yellow vegetables to provide beta carotene, vitamin C, and other antioxidants to reduce cell damage. Eat at least 2 servings a day.
- Grapefruit and other fresh fruits for citrus flavonoids, substances that are thought to increase the antioxidant effects of vitamin C; may have an anti-nflammatory effect. Eat daily.
- Peas and other legumes for zinc, a mineral essential for proper immune system function. Other good sources include oysters, wheat germs and whole-wheat products, and milk. Have at least one high-zinc food each day.
- Ginger to benefit its anti-inflammatory effects. Eat one or two pieces of candied ginger or use 5g in cooking every 2 to 3 days.