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As National Nutrition Month comes to a close, YorkTest nutrition expert, Kerri Ferraioli, shares how 1 in 4 adults who suffer from arthritis can better manage their symptoms with a healthier diet.

I type a lot every day and i am always worries that when I get older I will develop Arthritis. As it stands there are estimated to be over 100 different types of arthritis and according to the CDC, around 1 in 4 US adults are diagnosed with the condition each year. While many people associate arthritis with the older population, the CDC shared half of the people who have been diagnosed are aged between 18-64. It can be the simplest thing that triggers a flare-up from weight gain or any added pressure on joints, whereas for rheumatoid arthritis being stressed can worsen the condition.

Living With Arthritis

Living with arthritis can be an exhausting experience because of the intense muscle pain, tiredness, and stiffness that sometimes occurs which can undermine the quality of life. Even though there isn’t a cure for arthritis, luckily being aware of food sensitivities can help stave off a flare-up, reduce inflammation and ease joint pain. As always alongside good foods, there are meals that aggravate inflammation and are best to be avoided.

YorkTest nutrition expert, Kerri Ferraioli, shares the importance of finding a balanced diet to aid with symptoms: “It can be tricky to feel in control of your body and not let the condition take over when dealing with arthritis. Sometimes it might be the simplest movement, yet the pain that follows is excruciating and unfortunately, that isn’t always in our control. However, the one good thing we can control is our diet. Consuming nutritious food alongside daily exercise, it may help ease the flare-ups and not trigger them as often. Knowing which foods to incorporate into your diet and what to remove maybe the best thing in the long run in order to manage this condition effectively.” Kerri has also shared her tips on foods to include to better manage your arthritis and foods to avoid. These are some top-notch foods that reduce inflammation. You can see more information here.

  • Foods that Reduce Inflammation

  • Fish

    Fish is full of omega 3 and is known to have an array of benefits to your bones. Studies show that eating fish or taking fish oil supplements can positively impact joint health, reduce swelling and stiffness.

     

  • Fruits

    Certain fruits such as blueberries and cherries are considered a superfood for a reason. Packed full of antioxidants, vitamins, and anti-inflammatory anthocyanins, implementing a handful of these a day can reduce the risk of flare-ups.

  • Dried Prunes

    Prunes are rich in antioxidants which are helpful as they reduce inflammation but also help ease joint stiffness. Try adding a handful to your morning breakfast.

  • Oatmeal

    Oatmeal has always been a healthy alternative and has been found to lower C-reactive protein (CRP) in the blood. CRP is a marker for inflammation and can be linked to heart disease, diabetes, and of course rheumatoid arthritis. Oatmeal has anti-inflammatory properties and can help with symptoms.

  • Foods that can Increase Inflammation

  • Fried Foods

    As good as it tastes, anything containing hydrogenated oils will not be an ally of inflammation. Fast food, fried breakfasts, donuts, should be eliminated from your diet as these types of foods have the potential to trigger systemic inflammation.

  • Sugar

    Sugar-sweetened beverages, desserts, sweets, or sugar of any kind can trigger an inflammatory response involving cytokines. People with certain types of arthritis may already have high levels of cytokines, so increasing the potential for inflammation may make them feel worse.

  • Gluten

    Our favorite pastries and bread often taste good in the moment, but gluten can cause flare-ups in those suffering from arthritis, in particular rheumatoid arthritis. Joint pains can be increased as gluten may contribute to a leaky gut and can be inflammatory.

  • Oils

    Seasoning a salad with mayonnaise or using a pinch of sunflower oil every now and then should be fine, but using oils that are high in omega-6 in excessive amounts will do you no good. Mayonnaise, peanut oil, and more may increase joint pain long-term leading to chronic inflammation.