Arthritis affects one in every five Australians and there are two forms of this common condition..
The first is rheumatoid arthritis (RA) – an autoimmune disease that affects the entire body – and while this particular form can develop at any age, it’s most common in people aged 35 to 64.
The second form is osteoarthritis (OA) – a degenerative condition that flares up as the cartilage in your joints breaks down and becomes inflamed. This condition often worsens as people age, and is most prevalent in people 65 and over.
Not surprisingly, this inflammation can also cause extreme discomfort and pain and while there is currently no cure, there are foods that can help fight the inflammation. And better yet? You probably already have these simple ingredients stashed in your fridge and pantry right now!
1. Fatty fish.
Oily fish like salmon, mackerel and sardines are great for treating inflammation in the body. This is because they’re packed with omega-3 fatty acids, which help to reduce swelling and joint pain. While taking fish oil tablets is also an option, studies have shown that our bodies don’t always absorb these acids as well from supplements as they do from whole foods. Sounds like a great excuse to try our Anti-Inflammatory Coconut Fish Curry!
2. Garlic and onions.
Both garlic and onions contain organosulfur and quercetin, compounds which have been proven to help kick inflammation to the curb! They work by inhibiting the agents which increase inflammation in the body.
3. Walnuts.
You’d be nuts not to eat these babies. While all nuts are packed full of healthy fats, walnuts are particularly high in anti-inflammatory omega-3 fatty acids. Not only do these compounds help fight inflammation, but they can also lower your risk of developing osteoarthritis as the fatty acids help to lubricate joints. If you’re in need of a nourishing treat, our Chocolate + Walnut Brownies are perfect!
4. Berries.
These low-fructose fruits pack a punch, boasting high levels of anti-inflammatory antioxidants and flavonoids. In fact, in a recent study, RA sufferers counted blueberries as the top food that improved arthritis related symptoms.
5. Dark leafy greens.
Greens are chock-full of antioxidants, which help protect cells from free-radicals. And, as free-radicals damage cells and have been linked to the development of RA, why not make like Popeye and try our Pastry-less Spanakopita which is bursting with green goodness?!
6. Olive oil.
Bursting with antioxidants and heart-healthy fats, olive oil is the perfect antidote to inflammation. It also contains a compound called oleocanthal, which helps to reduce the body’s inflammatory process, easing pain. That’s a win-win in our books!
7. Ginger and turmeric.
It’s no secret these spices boast anti-inflammatory properties! And both ginger and turmeric are regularly used in traditional medicines to treat arthritis as they effectively block the inflammatory pathways within the body. Our Anti-inflammatory Turmeric Tea packs a punch of turmeric goodness, or try our Lime + Ginger Stir-Fry for a ginger hit.
What to avoid.
1. Sugar.
If you suffer from arthritis, it’s extremely important to steer clear of the sweet stuff. When you consume sugar, it sends your blood sugar on a rollercoaster of highs and lows and when your blood sugar eventually crashes, the body creates chemicals called cytokines, which promote inflammation.
2. Fried + processed foods.
While we always recommend you avoid foods that are overly processed anyway, if you’re suffering with arthritis this warning is even more important. Studies have shown that cutting out processed and fried foods can both reduce inflammation and help to restore the body’s natural defenses.
3. Salt.
While salt is great to season food, it’s a no-no for those suffering from arthritis. This is because salt can exacerbate inflammation, causing blood vessels to expand. As a result, it can put your joints under stress and cause even more pain. Try to aim for a low-salt diet and be sure to read packaging labels so you can gauge the amount of added sodium.
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