Arthritis is a painful inflammatory disease in which the joints become stiff and swollen. Although it primarily affects seniors, it can affect people of all genders, ages, and backgrounds.
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Treatment of arthritis generally includes rest, occupational or physical therapy, exercise, drugs, and sometimes surgery to correct joint damage. While just changing your diet won’t provide a cure, there are some foods that have proven anti-inflammatory properties which can help ease your symptoms.
- Garlic
Garlic is full of healthy properties! Research has shown that it can help reduce inflammation and cartilage damage caused by arthritis. Try finding recipes that utilize garlic – just make sure to brush your teeth afterwards!
- Beans
Beans are great for adding fiber and protein to your diet. They can also help with heart and immune system health. According to the Arthritis Foundation, along with other health benefits, beans can help reduce inflammation and pain associated with arthritis.
- Green Tea
Green tea is full of antioxidants called polyphenols which help reduce inflammation and slow cartilage damage. Be careful with the amount of green tea you drink, though – while it provides a lot of health benefits, drinking excessive amounts may cause stomach irritation or a raised heart rate.
- Broccoli
This green vegetable is full of vitamins and calcium! Along with anti-inflammatory properties, broccoli can help with keeping your bones healthy and strong.
- Cherries
Cherries contain anthocyanins, a class of compounds with antioxidant effects. Research has shown that they help reduce inflammation among other health benefits.
- Fatty Fish
Fish like salmon, tuna, herring, and mackerel are high in omega-3 fatty acids which are proven to reduce inflammation. Experts recommend at least 3-4 ounces of fish twice a week.
Recipes for Arthritis
Breakfast: Cherry, Almond, and Coconut Smoothie
Ingredients:
8 oz cherry juice6 oz coconut water
½ avocado
1 cup blueberries
1 tbsp almond butter
Directions:
- Combine all ingredients in a blender and blend until smooth. Serve immediately.
(Recipe found here)
Lunch: Kale Caesar Salad with Grilled Chicken Wrap
Ingredients:
8 ounces grilled chicken, thinly sliced6 cups curly kale, cut into bite sized pieces
1 cup cherry tomatoes, quartered
¾ cup finely shredded Parmesan cheese
½ coddled egg (cooked about 1 minute)
1 clove garlic, minced
½ teaspoon Dijon mustard
1 teaspoon honey or agave
1/8 cup fresh lemon juice
1/8 cup olive oil
Kosher salt and freshly ground black pepper
2 Lavash flat breads or two large tortillas
Directions:
- In a bowl, mix together the half of a coddled egg, minced garlic, mustard, honey, lemon juice and olive oil. Whisk until you have formed a dressing. Season to taste with salt and pepper.
- Add the kale, chicken and cherry tomatoes and toss to coat with the dressing and ¼ cup of the shredded parmesan.
- Spread out the two lavash flatbreads. Evenly distribute the salad over the two wraps and sprinkle each with ¼ cup of parmesan.
- Roll up the wraps and slice in half. Eat immediately
(Recipe found here)
Dinner: Lemon Herb Salmon and Zucchini
Ingredients:
4 zucchinis, chopped2 tablespoons olive oil
Kosher salt and freshly ground black pepper, to taste
For the Salmon:
2 tablespoons brown sugar, packed
2 tablespoons freshly squeezed lemon juice
1 tablespoon Dijon mustard
2 cloves garlic, minced
1/2 teaspoon dried dill
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
1/4 teaspoon dried rosemary
Kosher salt and freshly ground black pepper, to taste
4 (5-ounce) salmon fillets
2 tablespoons chopped fresh parsley leaves
Directions:
- Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
- In a small bowl, whisk together brown sugar, lemon juice, Dijon, garlic, dill, oregano, thyme and rosemary; season with salt and pepper, to taste. Set aside.
- Place zucchini in a single layer onto the prepared baking sheet. Drizzle with olive oil and season with salt and pepper, to taste. Add salmon in a single layer and brush each salmon filet with herb mixture.
- Place into oven and cook until the fish flakes easily with a fork, about 16-18 minutes.
- Serve immediately, garnished with parsley, if desired.
(Recipe found here)
If you have arthritis and are seeking treatment for pain, schedule an appointment with one of our physicians today!
