By NATALIE BEN EZRA
Dear Natalie,
I am 40 years old and have recently been diagnosed with rheumatoid arthritis. I understand that diet can play a significant part in reducing or even eliminating many of the symptoms. Can you help guide me as to what foods I should be eating and those I should be avoiding?
With many thanks,
Leah
Kiryat Motzkin
I am 40 years old and have recently been diagnosed with rheumatoid arthritis. I understand that diet can play a significant part in reducing or even eliminating many of the symptoms. Can you help guide me as to what foods I should be eating and those I should be avoiding?
With many thanks,
Leah
Kiryat Motzkin
Dear Leah,
You are absolutely right that the correct nutrition (and maintaining it) makes a huge positive impact when it comes to rheumatoid arthritis. As an autoimmune inflammatory disease, eating the right foods will help keep inflammation down and therefore keep RA in check. I usually begin my clients who have inflammatory, immune-related diseases on an “eliminating white” diet. This means no white sugars, flours or rice. Instead, replace them with whole grains, fibre and naturally sweet fruits. Also, wherever possible, cut out processed foods and try to pay attention to your symptoms after eating gluten. I tend to notice a pattern among my clients that gluten is one of the proteins that trigger inflammation and therefore may cause symptoms to worsen. Substitute lentils, beans, quinoa and potatoes for gluten.
You are absolutely right that the correct nutrition (and maintaining it) makes a huge positive impact when it comes to rheumatoid arthritis. As an autoimmune inflammatory disease, eating the right foods will help keep inflammation down and therefore keep RA in check. I usually begin my clients who have inflammatory, immune-related diseases on an “eliminating white” diet. This means no white sugars, flours or rice. Instead, replace them with whole grains, fibre and naturally sweet fruits. Also, wherever possible, cut out processed foods and try to pay attention to your symptoms after eating gluten. I tend to notice a pattern among my clients that gluten is one of the proteins that trigger inflammation and therefore may cause symptoms to worsen. Substitute lentils, beans, quinoa and potatoes for gluten.
The same goes for dairy. If you consume a lot, try replacing your milk products with almond or coconut milk, which are packed with goodness and are also anti-inflammatory. There is no need to cut out dairy and gluten completely, just be mindful of how they might affect your symptoms specifically. As I mentioned, in my clinical experience there tends to be a link, however, some are less sensitive than others.
COW’S MILK can be replaced with almond or coconut milk. (photo credit: WIKIPEDIA)
I also want to highlight the importance of fibre. The Arthritis Foundation states that high-fibre foods can reduce the level of C-reactive protein (CRP) in your blood. CRP is one of the best indicators of the level of inflammation in our bodies. The good news is that strawberries can reduce CRP levels. Other good sources of fibre include chia seeds (a big spoonful a day), oatmeal, broccoli, eggplant, almonds, split peas and lima beans. Make sure you stock up on your anti-inflammatory foods too. An absolute must is Turmeric. I recommend taking turmeric supplements on a daily basis. For anti-inflammatory impact you should take 500 to 1,000 milligrams per day.
Don’t underestimate healthy fatty acids! Omega-3 is so important in your quest to overcome the symptoms of rheumatoid arthritis. Think of the oil as a lubricant to your joints. Enough omega-3 can really improve your joint pain and protect you from further inflammation. Fish oil is an excellent source of omega-3 fatty acids (including EPA and DHA). Among the long list of benefits, fish oils are able to block inflammatory cytokines and prostaglandins. The body then converts them into powerful anti-inflammatory chemicals known as resolvins. Good options for fish high in omega-3 fatty acids include trout, anchovies, herring, salmon, tuna and mackerel.
If you don’t enjoy fish, try to include more raw nuts into your diet, especially almonds and walnuts, and start using flax seed oil, as it’s wonderfully rich in omega oils. As recommended earlier, chia seeds are not only a brilliant source of fibre but also a great source of omega-3. It is usually difficult to get enough of a therapeutic dose of fish oil from eating fish alone, so I usually always recommend taking fish oil capsules daily to treat arthritis-related conditions. Make sure you look for the kind with at least 30% EPA/DHA as the active ingredients.
Don’t underestimate healthy fatty acids! Omega-3 is so important in your quest to overcome the symptoms of rheumatoid arthritis. Think of the oil as a lubricant to your joints. Enough omega-3 can really improve your joint pain and protect you from further inflammation. Fish oil is an excellent source of omega-3 fatty acids (including EPA and DHA). Among the long list of benefits, fish oils are able to block inflammatory cytokines and prostaglandins. The body then converts them into powerful anti-inflammatory chemicals known as resolvins. Good options for fish high in omega-3 fatty acids include trout, anchovies, herring, salmon, tuna and mackerel.
If you don’t enjoy fish, try to include more raw nuts into your diet, especially almonds and walnuts, and start using flax seed oil, as it’s wonderfully rich in omega oils. As recommended earlier, chia seeds are not only a brilliant source of fibre but also a great source of omega-3. It is usually difficult to get enough of a therapeutic dose of fish oil from eating fish alone, so I usually always recommend taking fish oil capsules daily to treat arthritis-related conditions. Make sure you look for the kind with at least 30% EPA/DHA as the active ingredients.
One of the best quality Omega 3 supplements are made by Omega3Galil. They are leading experts in improving the potency of fish oils. Find them online at omega3galil.com, or call them at 04-999-9524.
My final recommendations to add to your diet are antioxidants. Antioxidants protect our cells from the effects of free radicals and thereby can significantly reduce inflammation in the body. Foods with a rich source of antioxidants include beetroot, green tea, garlic, ginger, olive oil, seaweed, onions and spinach.
My final recommendations to add to your diet are antioxidants. Antioxidants protect our cells from the effects of free radicals and thereby can significantly reduce inflammation in the body. Foods with a rich source of antioxidants include beetroot, green tea, garlic, ginger, olive oil, seaweed, onions and spinach.
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