Sie sind auf Seite 1von 7

EDITION

US
The Huffington Post

INFORM INSPIRE ENTERTAIN EMPOWER


NEWS
POLITICS
ENTERTAINMENT
WELLNESS
WHATS WORKING
VOICES
VIDEO
ALL SECTIONS
AdChoices
TRENDING
A Perfect Parody For All The Parents Who Gave In And Got A Minivan
Maine Governor Uses Homophobic Slur While Challenging Lawmaker To Prove
Hes A Racist
Hillary Clinton Is Winning The Ad War And Americans Have Noticed
Grandparents.com
6 Food Rules To Soothe Arthritis Pain
Soothe and even prevent arthritis aches and pains by adjusting what
you eat.
08/26/2016 07:17 am ET
110

Marisa Sandora Grandparents.com

Unfortunately, theres no quick fix when it comes to reducing arthritis pain,


but recent research suggests that following a healthy, plant-based diet and
adding in certain foods could help. The goal of your diet should be to eat
foods that have been shown to reduce inflammation, which can help manage
symptoms like joint pain, swelling, and tenderness, says registered dietitian
nutritionist Kim Larson, spokesperson for the Academy of Nutrition &
Dietetics.

Its also important to stay at a healthy weight in order to reduce stress on


joints, says Larson, and every pound counts. Research has shown that for
each pound of body weight lost, theres a 4-pound reduction in knee joint
stress, so even modest weight loss can significantly lighten the load on your
joints. Want to know exactly which foods should fill your plate? Read on to
discover the six rules you should follow to help ease arthritis pain.

1. Eat more fatty fish.

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.

2. Load up on fruits and vegetables.

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-

cryptoxanthin, may also reduce the risk of developing inflammation-related


disorders, including rheumatoid arthritis. Great foods for beta cryptoxanthin
include corn, winter squash, apricots, pumpkin, persimmons, papaya,
tangerines, red peppers, and oranges. Rich sources of flavonoids are
blackberries, blueberries, raspberries, strawberries, cranberries and cherries.
Aim for up to 10 servings of fruit and vegetables a day, suggests Larson.

3. Cut back on red meat.

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.

4. Avoid sugar and simple carbohydrates.

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.

5. Have a glass of red wine.

Red wine, common in Mediterranean diets, has been shown to lower


inflammation and cardiovascular risk when used in moderation, says Dr.
Koval. A study published in 2014 in Nucleic Acids Research found resveratrol,
a compound in red wine, stops the formation of inflammatory factors involved
with cancer, cardiovascular and chronic inflammatory diseases. However,
excessive drinking appears to increase the production of pro-inflammatory
cytokines, according to University of North Carolina at Chapel Hill
researchers. The bottom line? Drink red wine in moderation, which means no
more than one drink per day for women and no more than two drinks per day
for men, according to the Dietary Guidelines for Americans. And check with
your doctor to make sure alcohol doesnt interact with your arthritis
medication.

6. Add turmeric and ginger.

Turmeric and ginger have been associated with anti-inflammatory properties


in various small studies, and several controlled trials are underway, says Dr.
Koval. The herbs, used for centuries for both cooking and medicinal purposes,
are available in capsule form, or you can make a tea by brewing a piece of
each herb in boiling water for 15 to 30 minutes. Remove the herbs and add
honey or stevia to sweeten before drinking. One caveat? High doses of
turmeric can act as a blood thinner, so avoid if you take prescription blood
thinners, are about to have surgery, are pregnant or have gallbladder
disease.

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

Hrana Pravila umiriti artritisa bol


Smiruju - pa ak i sprijeiti - artritis bol i bol
podeavanjem to jesti.

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.

Takoer je vano da ostane na tjelesnu teinu, kako bi se smanjilo


optereenje na zglobove, kae Larson, a svaki funta broji. Istraivanja su
pokazala da je za svaki kilogramu tjelesne teine izgubljene, tu je smanjenje
4 funte u zgloba koljena stres, pa ak i skroman gubitak teine moe znaajno
smanjio optereenje na zglobove. elite li znati tono koje namirnice treba
ispuniti svoj tanjur? itajte na da otkrijete est pravila koje treba slijediti kako
bi se olakala artritis bol.

1. Jedite vie masne ribe.

Nekoliko istraivanja je pokazalo da je omega-3 riblje ulje smanjuje simptome


artritisa. Omega-3 masne kiseline smanjuju upalu suzbijanju proizvodnju
enzima koji erodiraju hrskavice. Ali tijelo ne proizvodi omega-3, tako da
morate biti vrijedan oko pazei vaa dijeta ih sadri. Pokuajte jesti ribu
barem dva puta tjedno-vie, ako je mogue. Omega-3 bogata riba su losos
(divlje, svjee ili konzervirana), haringe, skue (ne kralja), srdele, inuni, tune,
i kalifornijska pastrva. A ako ne volite ribu, uzmite dodatak ribljeg ulja, a ne
oslanjajui se na omega-3 u lanenom i orasima, kae Larsen. "Omega-3
masne kiseline u lanenom i orasima nisu upala sniavanje omega-3 masne
kiseline iz ribe", objanjava ona.

2. Napunite se na voe i povre.

Ne samo da e prehrana bogata voem i povrem zadrati svoju teinu pod


kontrolom-takoer e vam pruiti puno karotenoida i flavonoida, snanih
antioksidansa koji smanjuju upalu. Najpoznatiji karotenoid je beta karoten
(nai u hrani kao to je pinat, dinja, slatki krumpir, bundeva, mrkva, kelj i
bundevu), ali jo jedan karotenoid, beta-cryptoxanthin, takoer moe smanjiti

rizik od razvoja poremeaja povezanih s upalom, ukljuujui reumatoidni


artritis. Velika hrana za beta cryptoxanthin ukljuuju kukuruz, zimski squash,
marelice, bundeve, kaki, papaja, mandarina, crvena paprika i narane. Bogati
izvori flavonoida su kupina, borovnice, maline, jagode, brusnice i trenje. Cilj
za do 10 porcija voa i povra dnevno, sugerira Larson.

3. Smanjite crvenog mesa.

Masnih jela, kao to su crvena i preraenog mesa, su visoke u zasiene


masnoe, to moe poveati upale i uzrokovati artritis bol na flare, kae
Larson. U studiji objavljenoj u asopisu Journal of Nutrition, Health & Aging,
istraivai su pratili korelaciju izmeu konzumacije mesa i simptoma
degenerativnih artritisa i bolesti mekih tkiva (problemi s tkiva i strukture
okolnih zglobova) meu 96.000 sudionika Adventistike Health Study. 22,6
posto sudionika koji su pokazali simptome artritisa i bolesti mekih tkiva bili su
mnogo vie vjerojatno da konzumiraju meso redovito (vie od jednom tjedno)
u odnosu na sudionike koji nisu. Istraivai su zakljuili da vei potronja
mesa povezana je s poveanim uestalosti degenerativnog artritisa i mekih
tkiva probleme u mukaraca i ena.

4. Izbjegavajte eer i jednostavne ugljikohidrate.

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.

5. Popijte au crnog vina.

"Crno vino, est u mediteranske prehrane, pokazala je da nii upala i


kardiovaskularni rizik kada se koristi u umjerenim koliinama", kae dr Koval.
Istraivanje objavljeno u 2014. godini u Nucleic istraivanje pokazalo je

resveratrol, spoj u crnom vinu, zaustavlja nastajanje upalnih imbenika koji su


ukljueni u raka, kardiovaskularnih i kroninih upalnih bolesti. Meutim,
prekomjerno pijenje ini se da se povea proizvodnja pro-upalnih citokina, u
skladu s University of North Carolina u Chapel Hillu istraivaa. Donja linija?
Piti crno vino u umjerenim koliinama, to znai da nema vie od jednog pia
dnevno za ene i ne vie od dva pia dnevno za mukarce, u skladu sa
smjernicama Dietary za Amerikance. I provjerite sa svojim lijenikom kako bi
bili sigurni da alkohol nije u interakciji sa svojim artritis lijekova.

6. Dodajte kurkuma i umbir.

"Kurkuma i umbir su povezane s protuupalnim svojstvima u razliitim mala


studija, te nekoliko kontroliranih pokusa su u tijeku", kae dr Koval. Biljke koje
se koriste ve stoljeima, kako za kuhanje i ljekovite svrhe, dostupni su u
obliku kapsula, ili moete napraviti aj od piva komad svake biljke u kipuu
vodu 15 do 30 minuta. Uklonite bilje i dodati med ili stevia zasladiti prije
pijenja. Jedno upozorenje? Visoke doze kurkuma moe djelovati kao
razrjeiva krvi, pa izbjegavajte ako se uzme recept zgruavanja krvi, o na
operaciju, trudni ili imaju bolest unog mjehura.

Zapamtite, ne postoji arobni metak kada je u pitanju hrana i artritisa bol-ali


postoji nada. "Oprez treba o crteu izravne uzrono-posljedine veze izmeu
prehrane i odreenih oblika artritisa i / ili bljeskovi", kae dr Koval. "Meutim,
mnogi od tih predloenih promjena u prehrani barem osigurati temelje za
zdrav stil ivota koji mogu pruiti prednosti i izvan artritis problema."

Das könnte Ihnen auch gefallen