What to Eat to Alleviate Rheumatism
Cold, humidity, and temperature changes affect joint mobility, increase the risk of inflammation, and intensify pain, which is especially felt in the spine, hips, and knees. Diet is one of the factors that can worsen arthritis symptoms, and it is important for sufferers to know what to avoid, explains Dr. Daniela Stan, family physician.
Signs of inflammation include redness, swelling of the joints, a feeling of heat, stiffness, and joint pain. Other symptoms may include fatigue, fever, headaches, and loss of appetite. Chronic inflammation can lead to loss of joint mobility and function.
Specific markers of inflammation can be detected through blood tests. C-reactive protein is one of the most important markers. These indicators of inflammation also help predict the risk of developing certain types of diseases, the doctor adds.
Stress, a diet high in sugars, pastries, juices, or meals with an imbalance between omega-3 and omega-6 fatty acids, as well as lack of restful sleep, contribute to chronic inflammation.
Anti-inflammatory Foods
- Fatty fish (salmon, sardines, mackerel) rich in omega-3 fatty acids, which reduce inflammation.
- Extra virgin olive oil contains oleocanthal, a compound with anti-inflammatory effects similar to ibuprofen.
- Berries (blueberries, strawberries, blackberries) full of antioxidants and flavonoids that combat inflammation.
- Nuts and seeds (walnuts, almonds, flaxseeds, chia seeds) good sources of omega-3 and vitamin E.
- Leafy greens (spinach, kale, arugula) rich in anti-inflammatory vitamins and minerals.
- Turmeric and ginger contain compounds that reduce inflammation and pain.
- Legumes (lentils, chickpeas, beans) contain fiber and proteins with anti-inflammatory effects.
Here are some foods to avoid:
- Dairy products: These contain proteins that can irritate the tissues around the joints, worsening arthritis symptoms. As an alternative, you can consume beans, spinach, or soybeans.
- Red meat: Although it is a source of iron and protein, it contains omega-6 fatty acids, which can intensify joint pain and inflammation.
- Nightshade vegetables: White potatoes, tomatoes, eggplants, red peppers, and hot peppers are healthy foods but are not recommended for people with arthritis, as they can cause additional inflammation.
- Fried foods: The oils used for frying, including vegetable oils, are high in omega-6, which can worsen arthritis symptoms. Olive oil is a better option, having a lower omega-6 content.
- Sweet beverages: Natural fruit juices, even those containing natural sugars, can contribute to inflammation. Replace them with plain water or herbal teas and consume diluted juices, except for orange juice.
