7 High-Protein Foods That Can Reduce Inflammation

From verywellhealth.com

Key Takeaways

• Some high-protein foods can also provide nutrients and compounds that may help reduce inflammation.
• A balanced anti-inflammatory diet can include both animal- and plant-based protein sources.
• Eating protein-rich, anti-inflammatory foods may support muscle repair, immune function, joint health, and exercise recovery.

Getting enough protein and eating anti-inflammatory foods are important for good nutrition. Chronic inflammation can lead to arthritis, inflammatory bowel syndrome (IBS), cancer, and Alzheimer’s disease. Protein plays a key role in blood clotting, immune response, and muscle repair.

The good news: You don’t have to pick one nutritional benefit over the other. Here are seven high-protein foods that also help reduce inflammation.

1. Tuna

Alexandr Kolesnikov / Getty Images

25.4 grams of protein per 3-oz serving

Tuna and other cold-water fatty fish are a great source of omega-3s. These fatty acids have anti-inflammatory properties that might help lower the risk of certain cancers, rheumatoid arthritis, and dry eye disease.

“Anti-inflammatory foods contain naturally occurring compounds such as fibre, antioxidants, and healthy fats that help to calm our immune systems and reduce cellular irritation,” Kristin Eis, MS, RDN, registered dietitian at Henry Ford Health in Detroit, told Verywell in an email.

Both fresh and canned tuna provide these anti-inflammatory benefits. Canned tuna is an affordable, shelf-stable, high-protein option that you can eat as a quick meal on the go.

2. Salmon

A serving of salmon typically has no carbohydrates to spike blood sugar.

HUIZENG HU / Getty Images

16.8 g protein per 3-oz serving

Like tuna, salmon is a nutritious fatty fish to include in your anti-inflammatory, protein-maxxed diet.

“Salmon is an excellent source of high-quality protein and is rich in omega-3 fatty acids that can help reduce inflammation throughout the body,” Eis said.

Inflammation contributes to heart disease risk, so heart health organizations recommend that people add more omega-3-rich foods, specifically fatty fish, to their diets. A 2021 study showed that eating a diet rich in salmon—two servings per week—lowers cardiovascular disease risk for people with prior heart problems.

3. Sunflower Seeds

Sorin Amanar / 500px / Getty Images

4.88 g protein per 1-oz serving

Sunflower seeds contain antioxidants that provide anti-inflammatory benefits. If you want to add these seeds to your diet, try mixing them into salads or eating a handful as a snack.

Eating healthy fats from seeds, nuts, and fatty fish along with fibre and polyphenols from plant foods creates a solid foundation for a healthy, anti-inflammatory eating pattern, according to Diana Guevara, MPH, RD, a nutritionist supervisor at UTHealth Houston.

4. Almonds

MixitIstock / Getty Images

6 g protein per 1-oz serving

Almonds are a crunchy, versatile nut you can enjoy as a snack or turn into butter for a protein-packed sandwich spread.

A recent study showed that people with obesity who ate 2 oz of almonds per day had improved inflammation markers after six weeks. A previous study showed that the same amount of almonds lowered intestinal inflammation after 12 weeks in people who started the study with elevated inflammation.

5. Black Beans

Nungning20 / Getty Images

7.5 g protein per 1/2 cup serving

U.S. Department of Agriculture FoodData Central. Beans, black, mature seeds, cooked, boiled, without salt.

Black beans offer significant anti-inflammatory and antioxidant effects. Use these or other beans in veggie burgers, chili, or tacos to add extra protein to these meals.

Legumes, like black beans, edamame, and lentils, are great for people who want plant-based protein sources that are also high in fibre and polyphenols, Guevara said.

6. Firm Tofu

HUIZENG HU / Getty Images

9.16 g protein per 3-oz serving

Tofu is another plant-based protein that works well in a variety of meals, like stir-fries and scrambles. You can also use silken tofu in desserts, but this variety contains less protein—only about 5g per 3oz serving.

“In addition to being a versatile, high-protein food, it contains compounds called isoflavones that can help lower harmful inflammatory chemicals in the body,” Eis said.

7. Guava

Murilo Gualda / Getty Images

2.8 g protein per two small guavas

Guava offers more protein than most fruits, and research shows that it has anti-inflammatory properties. You can eat guava raw, add it to smoothies, or cook with the sweet fruit.

Guava and the other items on this list are great for anyone who wants to consume protein while lowering inflammation.

“Maintaining a diet rich in high-protein, anti-inflammatory foods helps your body build and repair muscle while also lowering harmful inflammation and swelling. These foods can also improve joint health, support immune function, and aid in recovery after exercise,” Eis said.

https://www.verywellhealth.com/high-protein-foods-that-can-reduce-inflammtion-12062766

How to future-proof your wrists

From bbc.co.uk

Modern life is ruining our wrists. We can all do something about it, but it helps to start early 

It began with a dull ache. Over the course of a summer, it rapidly progressed to an arm-juddering pain, radiating through my left hand every time I struck a tennis ball or even attempted to open a door.

I was 18 at that point, and playing competitive tennis was an important part of my life, but I'd just experienced an injury that would plague me for years. Now, nearly two decades later, it could increase my risk of developing wrist arthritis. Such problems are surprisingly common in mid to later life. 

Our wrists are remarkably adaptable. They have the strength to allow us to lift heavy objects (including the World Record of 2,422 kg (5339 lbs)), the flexibility to enable us to hit rogue balls during racquet sports, and the fine control to make tasks like painting possible.

From typing to holding a coffee cup, functional wrists are essential to normal everyday life. But they are easily damaged, and we all need to start thinking about them earlier in life than you’d expect. Here's how to protect yours, so you can continue taking them for granted for years to come.

(Image credit: Getty Images)

A fragile balance

We may think of the wrist as a single joint, but it is actually a complex, comprising multiple smaller joints. These are formed of eight small bones known as the carpal bones, the two long bones of the forearm, and the bases of the five metacarpal bones within the palm. 

"Every ligament and every bone in the wrist that connects it to your forearm bones are really in a very finely-tuned balance," says Andrew Abadeer, an assistant professor at the University of South Florida. "When that goes awry, that's when wrist arthritis starts to develop."

Injuries, combined with the effects of ageing, can disrupt this fragile equilibrium.

Simply avoiding arthritis is a major reason for maintaining your wrist health. There are many different kinds, but it typically takes one of three forms: rheumatoid arthritis, osteoarthritis, or post-traumatic arthritis. The latter two ailments occur when the cartilage cushioning the small bones within the wrist becomes damaged, or the bones become misaligned. Both are linked to the long-term effects of injuries to the ligaments and bones within the wrist, or lingering inflammation due to overuse through repetitive manual tasks. 

Sara Larsson, a researcher who studies wrist rehabilitation at Lund University, explains that this trauma may be as simple as a repetitive twisting movement or tripping and falling on an outstretched hand. "I see many people who had an injury when they were young, everything appeared to be fine again, and then 20 years later, they develop problems."

Arthritis of the wrist has been estimated to affect as many as one in seven Americans. It is not only highly painful, but makes it harder for people to dress themselves and cut their own food, with the psychological burden being linked to depression.

Abadeer describes the wrist as being a "sentinel joint" which can reflect early signs of declining health within the rest of the body. About half of all patients who develop rheumatoid arthritis first feel the effects the disease in their wrist before it progresses to other joints. Because the brain devotes a large region of the cortex, known as the cortical homunculus, to mapping the hands, wrist and fingers, grip strength can reflect brain structure and cognitive health.

But people who reach their sixties with their wrists in better shape – typically assessed in the form of grip strength – tend to have better health overall. Those people are not only less frail and less vulnerable to falls, bone fractures and osteoporosis – a condition that weakens bones. But they are less likely to lose their independence in older age.  

Setting yourself up

Before we get started, Jaehon Kim, an orthopaedic surgeon at the Ichan School of Medicine at Mount Sinai, New York, recommends considering your diet. Foods high in calcium and other minerals, such as small, bony fish (sardines work well for this) and dairy products can help to mitigate against the development of osteoporosis. In addition, while weight might not seem particularly related to wrist health, shedding excess body fat can improve the overall biomechanics of the wrist joint.

But overall, Larsson says that the best preventative measure is to do a few simple home-based workouts which can help make your wrist more resilient and stave off problems further down the line. For each of the below exercises, she recommends performing three sets of 10 repetitions (this means performing the exercise 10 times, resting, performing it again 10 times, resting, and doing it another 10 times), three or four times per week. 

If you have any pre-existing conditions or injuries, it's important to seek medical advice before starting a new exercise regime. And if you feel pain at any point, stop and seek medical help. 

1. Build your shoulder muscle strength

The main muscles in your shoulders are known as the deltoids. While they may appear unrelated to wrists, Larsson says that strengthening the muscle groups across the whole arm can greatly benefit your wrist as they work together like a chain.

"You don't just use your hand, you use the whole arm," says Larsson. "And if you're weak in your shoulders, then you put more load on the wrist. But if you are strong, then you can protect and unload the wrist."

One easy method of training your shoulder muscles is simply to stand with your arms out to the sides, with your arms either straight or slightly bent. Slowly raise your arms up to the ceiling and then bring them down again slowly. Repeat this ten times.

2. Strengthen your grip

Grip strengthening exercises can improve wrist stability by conditioning groups of forearm muscles known as flexors and extensors, which attach to your fingers across the wrist joint, allowing you to grip objects. Studies have previously shown that this can also help people with existing wrist pain. 

"All your forearm muscles connect into your hand on both sides of your wrist in a pulley system," says Abadeer.

To work these muscles, you ideally want a hand therapy ball or therapeutic putty – a silicone-based material which you can squeeze in your hand – but a tennis ball will do.

Even healed wrist injuries can lead to problems decades later (Credit: Getty Images)

Hold the ball or putty in the palm of your hand and squeeze it as hard as you can for five to 10 seconds. Release the grip and relax your hand for another five seconds and then squeeze again. Repeat ten times in each hand. (Read more from the BBC about how grip strength can predict your chances of living to 100.)

3. Gently load and flex the wrist

According to Kim, another key means of reducing the stress on the wrist joints and tendons is exercises that flex and extend the wrist, using some form of mild weight or resistance as a load.

This can also strengthen bones in the wrist, which could have longer-term health benefits, particularly when it comes to preventing a type of osteoporosis known as disuse osteopenia. "When they're loaded, these bones strengthen and start to remodel, adding more strength to the wall of that bone," says Abadeer.

To do this, start by sitting and resting your forearm on a table with your hand hanging off the edge and holding a small weight, between 3 and 7kg (5 and 15lb). For a flexion exercise, have your palm facing upwards and curl your wrist up toward your body before lowering it back down again. For an extension exercise, have your palm facing downwards while holding the weight, and lift your hand up towards the ceiling before lowering it down again. 

If you don't have weights, Larsson suggests using a resistance band instead. Fix one end of the band under a table leg and hold the other end across your wrist so you're experiencing some resistance while carrying out the exercises.

Repeat both flexion and extension ten times. "I think this can go a long way in terms of helping the joints in your wrist, especially if you're typing and writing a lot," says Kim.

4. Supinate and pronate 

Lastly, there are supination and pronation movements. These can improve the range of motion of your wrist and its overall functionality. Like the flexion and extension exercises, they can be carried out over a table with a small weight or resistance band.

Begin with your hand over the edge of the table with your thumb pointing up. Then slowly turn your wrist so your palm faces down, then return to the starting position, and rotate the other way so your palm faces up. Repeat this ten times.

Abadeer says that such exercises are becoming increasingly important as we now live in what he describes as "a pronated world", where our hands spend many hours of the day in a fixed position, either due to typing on a laptop or a phone. 

As with all our joints, strong, flexible wrists are something that we often take for granted. But as I found myself when my wrist was out of action for many months, it's only when you lose something that you realise its true importance.

* All content within this article is provided for general information only, and should not be treated as a substitute for the medical advice of health care professionals.

https://www.bbc.co.uk/future/article/20260904-how-to-future-proof-your-wrists

What doctors want patients to know about osteoarthritis

From ama-assn.org

Joint pain and stiffness may signal osteoarthritis. Learn more about the symptoms of osteoarthritis, risk factors and treatments that can help 

AT A GLANCE: Osteoarthritis is the most common form of arthritis, causing joint pain, stiffness and reduced mobility as cartilage gradually tears down over time. Here are four key things you will learn about osteoarthritis from Alexey Fomin, MD, PhD, a rheumatologist with Hattiesburg Clinic:

Osteoarthritis is the most common form of arthritis and is caused by the gradual breakdown of cartilage that cushions the joints. 

With osteoarthritis, knees, hips, hands and spine are most often affected and can lead to pain, stiffness, swelling and reduced range of motion. 

Age, prior joint injuries, repetitive stress, excess weight and genetics can all increase the risk of developing osteoarthritis. 

Treatment of osteoarthritis focuses on managing symptoms and preserving mobility, often through exercise, weight management, physical therapy and pain relief options.

Before joint pain and stiffness begin to interfere with daily activities, osteoarthritis often develops gradually over time. As the most common form of arthritis, osteoarthritis affects millions of people and occurs when the protective cartilage that cushions joints wears down, making movement more difficult and sometimes painful. While there is no cure, early diagnosis, lifestyle changes and treatment can help people manage symptoms, stay active and maintain their quality of life. 

Osteoarthritis is a common disease

“What I usually explain to my patients is that osteoarthritis is pretty common,” Dr. Fomin said, noting that “one in seven adults in the United States actually has osteoarthritis. It is a common disease and it’s one of the leading causes of disability.”

With osteoarthritis, “we are talking about the regular wear and tear changes in the joints. These changes most often affect weight-bearing joints such as the lower back, hips, knees and feet. The joints in the hands are also frequently affected because we rely on them for daily activities,” Dr. Fomin said.

“We predominantly see women rather than men with osteoarthritis, and it is one of the most common diseases after 45 years old,” he said.

Symptoms of osteoarthritis start with pain

With osteoarthritis, a main symptom is “pain at the beginning of the day. That’s what we call starting pain,” Dr. Fomin said. “When you wake up, you may notice pain and stiffness in the joint. As you begin moving and using the joint, it tends to loosen up and feel better.”

“In the morning and at the start of activity, there is pain,” he said. “But as the day goes on and you continue using the joint, the pain often returns. The more stress you put on the joint, the more discomfort you may experience.”

“Morning stiffness associated with osteoarthritis typically does not last long,” Dr. Fomin said. “It’s usually about 15 to 30 minutes, but it can still be quite painful.”

“Other symptoms may include a reduced range of motion, as well as grinding, clicking or popping sensations in the joint. Some people find that a hot shower or warm water helps loosen up stiff joints and improves movement,” he added.

Genetics can play a role in osteoarthritis

Osteoarthritis “is not just mechanical damage and degeneration. Sometimes osteoarthritis appears as early as age 40, while some women in their 70s or 80s have no issues and their joints still look great,” Dr. Fomin said. “So, it’s not simply a matter of age or getting older. Rather, it results from a combination of different factors.”

For example, “osteoarthritis is influenced in part by genetics,” he said. “If you have strong cartilage and a favourable genetic makeup, your joints are more likely to stay healthy. But if there is a family history of early osteoarthritis, your risk of developing the condition is higher.”

Your risk for osteoarthritis also depends on use of joints

“Osteoarthritis also depends on how much you use your joints. If your job is not physically demanding and you spend most of your time working in an office, you may be less likely to develop significant arthritis,” Dr. Fomin said. “But in physically demanding jobs, such as construction or factory work, we sometimes see younger people who use their hands extensively and experience joint degeneration.”

“So, osteoarthritis is influenced by how much you use your joints, as well as genetics and other factors,” he said. “Some people who eat a healthy diet and stay physically active have relatively few joint problems, while others who pay less attention to diet and exercise may experience more issues. 

“This is especially true for weight-bearing joints—the more weight those joints have to support, the greater the stress and wear on them,” Dr. Fomin added. 

Erosive osteoarthritis is bad joint destruction

“There is one type of osteoarthritis that behaves differently,” Dr. Fomin said. “It is called erosive osteoarthritis, and it primarily affects the hands, causing significant joint damage.”

“On X-rays, we often see severe cartilage loss and extensive bone erosion,” he explained. “It can resemble autoimmune arthritis, but it is actually a degenerative condition.” 

“Unlike standard wear-and-tear osteoarthritis, it features an inflammatory component that actively breaks down cartilage and leads to central bone erosion. It mainly affects the finger joints,” Dr. Fomin said.

Osteoarthritis requires a clinical diagnosis

“Osteoarthritis is often a clinical diagnosis, which means blood tests and X-rays are not always necessary,” Dr. Fomin said. “In many cases, the diagnosis can be made by listening to the patient’s symptoms and performing a physical examination. Bloodwork may then be used to help rule out other types of arthritis.”

“An X-ray mainly helps us assess the extent of joint damage,” he said. “Patients often report having joint pain for a long time that may have started intermittently, like at the beginning of the day, but gradually became more constant.”

“During the physical exam, the joint may appear enlarged because of bone spur growth, which can cause some deformity,” Dr. Fomin said. “You may also notice a decreased range of motion. By combining the patient’s history with the physical findings, you can often make the diagnosis.”

Treatment of osteoarthritis is mainly supportive

“Unfortunately, we do not currently have highly effective medications to treat osteoarthritis, so treatment is primarily supportive,” Dr. Fomin said. “By supportive, I mean that there is no medication available that can slow the progression of the disease or reverse the damage that has already occurred. Our focus is on managing symptoms.”

“For patients with osteoarthritis affecting weight-bearing joints, lifestyle changes are often an important part of treatment,” he said. “We encourage patients to lose weight through physical activity and healthy eating because the more weight a joint has to support, the more damage is likely to occur.”

As a first-line treatment, “we typically start with a pain medication such as acetaminophen,” Dr. Fomin said. “It is available over the counter and patients may use up to 4,000 milligrams per day.”

“If that doesn’t work, we can use nonsteroidal anti-inflammatory medications,” he said. “These medications can help reduce joint pain and stiffness. Unfortunately, they can also cause side effects, including stomach irritation, kidney problems and increased blood pressure.”

Dr. Fomin also noted that many supplements marketed for joint health such as glucosamine, chondroitin, turmeric and omega-3 fatty acids, remain popular among patients. 

“Some patients tell us these supplements help and make their joints feel much better,” he said. “But scientifically speaking, multiple studies have not shown strong evidence that they provide significant benefit.”

“Steroid injections into the joint can sometimes help relieve pain as well,” Dr. Fomin said. “We also strongly recommend physical therapy to strengthen the muscles surrounding the joint. Surgery is generally considered a last resort for treating osteoarthritis.”

You can live a normal life with osteoarthritis

“If you compare osteoarthritis with inflammatory arthritis, such as rheumatoid arthritis, which can cause severe joint deformities and significantly impair joint function, osteoarthritis is generally less severe,” Dr. Fomin said. “Although it can cause joint problems and discomfort, it tends to progress very slowly, making it easier for many people to live with.”

“Osteoarthritis usually does not cause the same degree of functional impairment seen with other forms of arthritis, so the overall prognosis is often better,” he said. “At the same time, because we do not have treatments that can stop or reverse the disease, it can sometimes lead to permanent disability.”

Prevent osteoarthritis with lifestyle changes

Preventing osteoarthritis “is all about your lifestyle,” Dr. Fomin said. That includes “eating a healthy diet and exercising regularly.”

“But if osteoarthritis runs in your family, it can be more difficult to prevent it from developing,” he said. Even so, it is important to “exercise regularly, eat healthy and maintain a healthy body weight.”

With osteoarthritis, listen to your body

“First of all, it’s important to understand what is causing your joint symptoms. If you don’t know what is behind the pain, it can create anxiety,” Dr. Fomin said. “Some patients come into our office worried that they are going to become completely disabled. We have to reassure them that osteoarthritis is a slow-moving process and, for most people, it is not going to have that level of impact.”

“The second thing is that it all comes down to lifestyle,” he said. “Try to stay active, but at the same time avoid overusing your joints. For example, if you have knee pain or hand pain, it may not be a good idea to move heavy furniture or take on physically demanding projects such as home renovations.”

“Sometimes patients tell us their joints are feeling better, so they start running or doing other high-impact activities,” Dr. Fomin said. “But that may not help in the long run. You have to listen to your body. If your pain is increasing, it is probably a sign that you need to rest the joint.”

Visit your doctor if osteoarthritis is interfering with your daily routine

“If osteoarthritis has started to interfere with your daily routine and you’re no longer able to do the things you normally do, it’s a good idea to see your doctor,” Dr. Fomin said. “If it affects your work or your ability to carry out activities at home, you should definitely talk to your doctor about it.”

“Joint swelling is not typically associated with osteoarthritis and may be a sign of inflammatory arthritis, so it should be evaluated by a doctor,” he said. “You should also seek medical attention if you begin experiencing joint pain at night.”

https://www.ama-assn.org/public-health/chronic-diseases/what-doctors-want-patients-know-about-osteoarthritis