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If you struggle with arthritis, you know the frustration and pain that comes from having swollen joints. But it’s the inflammation—what’s making your joints swell and ache—that’s key to controlling symptoms.
When inflammation becomes a long-term process, it can become widespread in the body and lead to several diseases and conditions, including arthritis. Research shows there’s a link between inflammation in the body and our diet. We know that certain foods can help contribute to or exacerbate inflammation, while others can help reduce or prevent inflammation. By avoiding certain foods, along with medicine or other treatment your doctor recommends, you can help reduce the level of inflammation in your body and ease your aching joints.
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1Cheese and High-Fat Dairy Products
Many dairy products, such as butter, milk and cheese, contain high levels of saturated fats that cause inflammation and can worsen arthritis symptoms. People with arthritis are also more at risk for developing heart disease, so sticking to a low-fat diet can help you lower your cholesterol levels as well. Try substituting whole milk, cheeses and yogurt with skim or low-fat varieties, and use butter in moderation, or replace with a healthy oil like olive oil. You can also switch to soy or almond milk, but check the nutrition label to be sure you are getting the nutrients your doctor recommends.
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2Processed and Fried Foods
Most processed and fried foods also tend to be high in unhealthy fats (including saturated and trans fats), contributing to inflammation in the body. These include processed cereals, pastries, white rice, white potatoes, and other refined carbohydrates. Canned and jarred foods also tend to be high in sugar and sodium, which also lead to inflammation, so try to replace these items with fresh alternatives as much as possible. A Mediterranean (or anti-inflammatory) diet, rich in fresh fruits and vegetables, whole grains, and freshwater fish, is often recommended for people with arthritis.
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3Pre-packaged Cookies and Cakes
Sugar is everywhere in the American diet, not just in baked goods, candy and ice cream, but in most pre-packaged products, sauces and condiments. This constant flow of sugar causes low-grade inflammation which can lead to arthritis and other serious health problems. To keep symptoms at bay, you don’t have to avoid sweets and treats altogether, but it’s best to keep them to a minimum. Treat yourself to a limited number of sweets per week, or try baking your own cakes, cookies or muffins, choosing low-sugar recipes or cutting the sugar content in half.
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4Red Meat
Red meat is also pro-inflammatory, thanks to the omega-6 fatty acids commonly found in such meats as beef and pork. Processed meats are also high in sodium, sugar and preservatives, which also contribute to inflammation. For a healthier choice, opt for chicken or turkey, or better yet—wild salmon and other freshwater fish, which contain omega-3s and help reduce inflammation. And when you do indulge in your favorite red meat, stick with leaner cuts, such as sirloin, flank or tenderloin.
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5White Bread
Most refined white breads, pasta, and rice are not only stripped of key nutrients, they also contain added sugars and sodium, which can aggravate your arthritis symptoms. Stick to whole grain breads, which have the added benefits of curbing hunger, controlling weight and reducing the risk of heart disease. You can also add more grains to your diet by eating barley, bulgar or quinoa, which offer more nutrients and fiber than a typical side of white rice.
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6Alcohol
Though moderate alcohol consumption, such as a glass of wine a day, has been shown to have anti-inflammatory effects, most drinks contain high levels of purines, which cause the body to build up uric acid and can bring on an arthritis attack. Many arthritis medicines also don’t mix well with alcohol, so if you enjoy having a beer or cocktail on a regular basis, talk with your doctor. In general, sticking to one drink a day is best for your arthritis symptoms, as well as your overall health.