DIET AND NUTRITIONAL SUPPLEMENTS
If you thought that all you could do to combat arthritis was to pop pain-killers and suffer, you have not been talking to the right people. There are enough good studies to show that diet therapy may improve symptoms in some cases.
• Corn, wheat, cow’s milk, pork, oranges, oats, eggs, coffee, cheese, grapefruit, lemon, tomato, groundnuts and soya are the foods most likely to cause arthritis. Makes sense to avoid them, doesn’t it?
Note: Animal products such as meat and dairy products contain a fatty acid called Arachidonic acid that greatly contributes to the inflammation of joints.
• Diet should be planned on alkaline lines so as to rid the system of its toxicity. A diet predominated by raw salad, sprouts and cooked vegetables is effective in this regard. At least one meal a day should be exclusively comprised of raw salad, sprouts and fruits. Excess salt should be avoided as salt will cause more water to be retained in the body and joint pains will increase.
• A weekly fast for a day or two, or at least a juice fast for a couple of days, is extremely beneficial. Constipation should be avoided since any increase in toxicity only irritates the joints and causes further inflammation.
• Make it a point to include cabbage, carrot, cucumber, lettuce, onion, radish, beet root, cauliflower, banana, and green leafy vegetables in your salad or in your vegetable menu. Eat enough garlic as it is very effective in removing toxins and stimulating blood circulation. Above all, avoid all refined foods, flesh foods, eggs, milk and milk products and fried and spicy foods.
• Tomatoes, white potatoes, bringals and green bell peppers are members of the Night Shade Vegetable Family. These vegetables contain a chemical called Soltanine that may aggravate arthritis sufferers. Elimination of these vegetables for one week and the reintroduction of one of these at a time, may determine any possible allergic reaction.
• Omega-3 polyunsaturated fatty acids (PUFAs) could help prevent and treat a wide range of diseases, including arthritis. The daily requirement is probably around a teaspoon of essential fatty acids a day. Fish is a rich source of Omega-3 PUF and also of eicosapentaenoic acid (EPA). EPA greatly reduces inflammation and contributing allergic responses. If you are a vegetarian, use Flax Seed Oil (Omega 3 oil) or canola oil (high in a plant form of omega-3 alpha linoleic fatty acid).
• Take in plenty of berries (cherries, blueberries). These are rich in flavonoids that inhibit histaminic release and reduces the inflammatory response.
• Take enough of vitamin C daily. This vitamin assists in decreasing histaminic levels and inflammation while providing anti-oxidant effects. Vitamin C is a marker for fruits and vegetables rich in other healing compounds. Therefore, stick with foods high in vitamin C rather than supplements. Myrobalan (Amla) is one of the best known sources of vitamin C.
• Enzymes especially Trypsin, Bromelain and Quercetin along with Vitamin C and Flavanoids, have been found to provide a wider use for individuals with Rheumatoid Arthritis than nonsteroidal drugs such as aspirin.
• Acidophillus provides friendly bacteria to balance abnormal intestinal flora common with Rheumatoid Arthritis sufferers.
• Because RA follows a pattern of flare ups, it’s natural to suspect you are allergic to what you have just eaten. Keep a daily chart of your diet and your reactions; this will help you eliminate the food type to which you are allergic.
FAT INTAKE & ARTHRITIS
According to Prevention, the immune substances that inflame your joints are made from the kind of fat you eat. Linoleic acid— the predominant polyunsaturated fat in most vegetable oils such as soybean, corn oil, safflower and sunflower, generate some of the most inflammatory immune substances. Therefore change your fatty-acid profile to a less inflammatory one. Canola oil is preferable. It will also help keep your cholesterol profile in check. A low-fat diet (keep fat at 20 percent of total calories) has been found to decrease morning stiffness by 50 percent and improve walking time by 30 percent.
SUGGESTED CALCIUM & VITAMIN-D INTAKE
Based on the most current information available, optimal calcium intake is estimated to be 400 mg/day (birth to 6 months) to 600 mg/day (6 to 12 months) in infants; 800 mg/day in young children (1 to 5 years) and 800 to l,200 mg/day for older children (6 to 10 years); 1,200 to 1,500 mg/day for adolescents and young adults (11 to 24 years); 1,000 mg/day for women between 25 and 50 years; 1,200 to 1,500 mg/day for pregnant or lactating women; and 1,000 mg/day for postmenopausal women on estrogen replacement therapy and 1,500 mg/day for postmenopausal women not on estrogen therapy. Recommended daily intake for men is 1,000 mg/day (25 to 65 years). For all women and men over 65, daily intake is recommended to be 1,500 mg/day, although further research is needed in this age group. These guidelines are based upon calcium from the diet plus any calcium taken in supplemental form.
Also, remember that adequate vitamin D is essential for optimal calcium absorption. More so in osteoarthritis which breaks down cartilage in a joint, causing the underlying bone to be subjected to greater stress. Low levels of vitamin D may impair the ability of bones to respond to this increased wear and tear. Take multivitamin with at least 4000 IU of vitamin D.
• Phosphorus is an element which takes out excess of calcium from body. So, make sure its proper bone should be consumed.
• If there is RA or any related disorder, diet should be suggested by a qualified nutritional therapist.