The Arthritis diet is a well-balanced and healthy diet. Dates in Arthritis diet is a Mediterranean-sort of diet. This diet will provide all the nutrients, vitamins, and minerals your body needs. It is also rich in antioxidants. The diet for arthritis is low in processed foods and saturated fat. Moreover, it will aid in managing your weight. In fact, your body weight affects arthritis. If you are overweight, there will be more stress on your knees and lower back. Losing the extra weight lowers this stress and pain. Plus, you will move around more easily.
The arthritis diet will help you in so many ways.
Eating foods part of the Mediterranean diet helps lower blood pressure, reduces inflammation, and benefits your joints. It is also a heart-healthy diet. This diet also helps to manage weight gain and protects against fracture risk.
Lower blood pressure
Hypertension is more common in people with rheumatoid arthritis. Salt has an impact on blood pressure. But other than reducing your salt intake, you need to watch your overall food intake. Many foods like fruits, vegetables, beans, nuts, and whole grains have a positive effect on blood pressure. The Mediterranean-type diets including the previously mentioned foods lower blood pressure.
Arthritis causes inflammation and pain in and around your joints. The Mediterranean diet regulates inflammation. It focuses on anti-inflammatory foods like fish and olive oil. This diet also excludes or limits pro-inflammatory foods like red meat and sugar. This way of eating will improve joint pain. In fact, this diet is rich in fiber, beta carotene, and omega 3s. All three reduce inflammatory markers in our bodies.
Improved joint function
When you suffer from arthritis, your joints get affected – there will be inflammation or breakdown of your joints. The Mediterranean diet improves the range of motion of your joints. Plus, it lowers rates of fractures and arthritis-related pain.
Researchers show that the more you follow this diet, the less likely you will develop joint issues.
Better heart health
Inflammation is considered a risk factor for heart diseases. Moreover, people with arthritis have a higher risk for cardiovascular disease.
Also, almost half of the adults with heart diseases have arthritis. Thus, it’s very important to manage your heart health and arthritis simultaneously. A Mediterranean-style diet helps to prevent heart diseases and stroke.
Healthy weight loss
For overweight or obese people, weight loss relieves arthritis pain. Research shows that overweight patients have higher rates of osteoarthritis compared to people who are not. Therefore, losing weight helps your joints feel better and prevents further damage. When the Mediterranean diet is followed in conjunction with calorie restriction, it supports weight loss. Losing weight relieves pressure on suffering joints. Since fat cells produce inflammatory markers, inflammation also declines.
Lower fracture risk
Arthritis is associated with a higher risk of fractures. Science shows that adhering to a Mediterranean diet maintains your bone mass and prevents bone fracture risk.
WHAT TO EAT:
The best diet for arthritis encourages the consumption of the following:
- Healthy fats like olive oil and avocados
- Nuts and seeds
- Fish and seafood like salmon, sardines, and tuna – all of them are rich in omega-3 and are beneficial in inflammatory arthritis. Also, oily fish is rich in vitamin D, which is recommended for patients with arthritis
- Whole grains
- Fruits like dates and vegetables
- Beans and legumes
- Red wine (one glass daily for women and one to two glasses daily for men)
Other food options are known to help alleviate arthritis symptoms. Let’s discover them.
- Green tea – It is rich in antioxidants. Studies show that it reduces the severity of rheumatoid arthritis.
- Ginger and turmeric – They both have anti-inflammatory characteristics. You can add them to your food or drinks.
- Salsa – Adding salsa to your diet increases your vitamin C and antioxidant intake. Instead of other higher caloric dressings, you can use it as a healthy dip.
- Garlic and onions – They both have anti-inflammatory properties. They are also shown to relieve arthritis pain sometimes.
- Fenugreek and turmeric – They both have anti-inflammatory and antiarthritic activities.
DATES IN ARTHRITIS DIET:
Dates are the perfect addition to this diet. This is because they have antioxidant and anti-inflammatory properties. In fact, date fruits are rich in polyphenols that are natural antioxidants. Moreover, research shows that date seeds are a good source of polyphenols as well. In this way, they can quench free radicals against oxidative damage.
WHAT TO AVOID:
You need to reduce or avoid some foods and drinks when you have arthritis. Let’s see them below:
- Red meats – they are high in saturated fats which can lead to inflammation and higher cholesterol levels
- Full-fat dairy products – they contain saturated fats
- Butter and poultry skin – they are high in saturated fats
- Junk food and fried foods – they are high in trans fat
- Sweets and refined carbohydrates – they play a significant role in inflammation
- Alcohol – Having too much alcohol can increase inflammation in the body
- Omega-6 fatty acids found in corn, sunflower, and peanuts – They can trigger inflammation when consumed in big amounts
- Salt – Excess amounts can cause joint inflammation
- Foods that worsen symptoms of gout: purine-rich foods like red wine, meats, and seafood
The Arthritis diet when appropriately followed will help you to manage your symptoms. It will ease pain and inflammation. This diet will also improve your joint function. Include various foods in your diet such as healthy fats, whole grains, seafood, fruits, vegetables, and beans. The Mediterranean-style diet is your answer to better health and management of arthritis.