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The Huffington Post
Several studies have demonstrated that omega-3 fish oils can reduce
symptoms of arthritis. Omega-3 fatty acids decrease inflammation by
suppressing the production of enzymes that erode cartilage. But the body
doesnt produce omega-3s, so you need to be diligent about making sure
your diet contains them. Try eating fish at least twice a weekmore if
possible. Omega-3-rich fish include salmon (wild, fresh or canned), herring,
mackerel (not king), sardines, anchovies, tuna, and rainbow trout. And if you
dont like fish, take a fish-oil supplement, rather than relying on the omega-3s
in flaxseed and walnuts, says Larsen. The omega-3s in flaxseed and walnuts
are not the inflammation-lowering omega-3 fatty acids found in fish, she
explains.
Not only will a diet high in fruit and vegetables keep your weight in checkit
will also provide you with lots of carotenoids and flavonoids, powerful
antioxidants that reduce inflammation. The best-known carotenoid is beta
carotene (found in foods like spinach, cantaloupe, sweet potatoes, pumpkin,
carrots, kale and butternut squash), but another carotenoid, beta-
Fatty meats, such as red and processed meat, are high in saturated fat, which
may increase inflammation and cause arthritis pain to flare, says Larson. In a
study published in the Journal of Nutrition, Health & Aging, researchers
tracked the correlation between meat consumption and symptoms of
degenerative arthritis and soft tissue disorders (problems with the tissue and
structures surrounding joints) among the 96,000 participants of the Adventist
Health Study. The 22.6 percent of participants who exhibited symptoms of
arthritis and soft tissue disorders were much more likely to consume meat
regularly (more than once per week) compared to the participants who did
not. Researchers concluded that greater meat consumption is associated with
an increased prevalence of degenerative arthritis and soft tissue problems in
men and women.
Its difficult to resist sweet treats like desserts, donuts, chocolate bars, and
soda, but sugar and other high-carbohydrate foods are associated with
diabetes and have pro-inflammatory properties, says Robert Koval, M.D., a
rheumatologist at Texas Orthopedics in Austin who specializes in treating
autoimmune and inflammatory disorders. The American Journal of Clinical
Nutrition reported that processed sugars trigger the release of cytokines,
which are proteins that stimulate the movement of cells towards sites of
inflammation, infection, and trauma. These are normally increased in times of
infection or stress and are a natural response, says Dr. Koval. However,
increased levels of certain cytokines stimulated by diet (or something else
such as a bad infection) can lead to abnormally high signaling, triggering a
cascade of inflammation. So avoiding sugar, and simple carbohydrates that
convert to sugar in the body, could translate into less joint pain.
Remember, theres no magic bullet when it comes to food and arthritis pain
but there is hope. Caution should be made about drawing direct cause-andeffect relationships between diet and certain forms of arthritis and/or flares,
says Dr. Koval. However, many of these suggested dietary changes at least
provide the groundwork for a healthy lifestyle that 6
Naalost, ne postoji brzo popraviti kada je u pitanju smanjenje artritisa bol, ali
nedavna istraivanja pokazuju da je nakon zdravo, biljnu prehranu je i
dodavanje u odreene hrane moe pomoi. "Cilj prehrani bi trebao biti jesti
namirnice koje su pokazali da se smanji upala, to moe pomoi upravljati
simptome kao to su bol u zglobovima, oteklina i njenosti", kae registrirani
dijetetiar nutricionista Kim Larson, glasnogovornik Akademije prehrana i
dijetetiku.
Teko je odoljeti slatko tretira kao slastica, krafne, okoladica i soda, ali "eer
i drugih visokih ugljikohidrata su povezane s dijabetesom i imaju pro-upalni
svojstva", kae Robert Koval, MD, reumatologa na Texas ortopediju u Austin,
koji se specijalizirao u lijeenju autoimunih i upalnih poremeaja. American
Journal of Clinical Nutrition izvijestili da su obraeni eeri aktiviraju
otputanje citokina, koje su proteini koji stimuliraju kretanje stanica prema
mjestima upale, infekcije i traume. To su obino poveana u vrijeme infekcije
ili stresa i prirodni odgovor, kae dr Koval. Meutim, poveana razina
odreenih citokina potaknut dijeta (ili neto drugo, kao to su loe infekcija)
moe dovesti do neuobiajeno visoke signalizacije, pokree kaskadu upale.
Dakle, izbjegavanje eera i jednostavnih ugljikohidrata koji pretvaraju u
eer u tijelu, moe se prevesti na manje bolova u zglobovima.