Live Better Health Tip RHEUMATOID ARTHRITIS: what to do naturally!
CLARK’S NUTRITION & NATURAL FOODS MARKET
There are over 80 inflammatory ailments and some people have multiple symptoms across the spectrum making it very difficult to pinpoint which ailment is which and who has what. While over 75% of inflammation ailments are diagnosed in women, a diagnosis and plan to treat rheumatoid arthritis by a doctor does not mean there is not much we can do to improve our situation. Exercising five times weekly in addition to following a sensible diet, in this article
I will be expounding on the Mediterranean diet, can vastly improve outcomes and everyday quality of life.
The information we know about how healthy the Mediterranean diet is came in the early 1950s from southern Italy and France, some parts of Morocco, parts of Greece and the islands; in particular, and island called Crete. The Mediterranean diet includes large amounts of fruits and vegetables, whole grains, nuts, seeds, olive oil, fish, wild game, rest, relaxation, and exercise. One thing most people do not realize is that the reason the Cretans ate this food was because the war had just finished and they did not have access to red meat, milk, butter, rich foods, gravies, sauces, alcohol other than wine and grape juices. The diet came about as much from tradition as it did from circumstance.
So while we may eat a variety of foods to keep us healthy, exercising and avoiding overeating allows us to enjoy a large selection of foods. “People with RA have higher levels of substances called cytokines that ramp up inflammation in the body. Polyunsaturated fats—especially omega-3 fatty acids—help suppress cytokines and other inflammatory chemicals”. All fish have some omega-3s. The fish with the highest amounts are salmon, herring, sardines, and anchovies. Salmon has the most, with up to 2 grams of omega-3s per 3-ounce serving.
Go lightly with the heat; overcooking can destroy more than half of the omega-3s, so baking fish is recommended. Get omega-3 rich fish at least three times a week.
Fruits and veggies high in these antioxidants include blueberries, blackberries, squash, sweet potatoes, carrots, tomatoes, peppers, oranges, broccoli, and melons. A study published in The American Journal of Clinical Nutrition found that people who ate more whole grains such as oatmeal, brown rice, and barley lowered their levels of C-reactive protein (CRP), one of the most important biomarkers of inflammation in the body. Whole-wheat pasta and breads—hallmarks of the Mediterranean Diet—also contain selenium, an inflammation-fighting antioxidant. Some people with rheumatoid arthritis have lower levels of selenium levels in their blood.
Another advantage of eating whole grains instead of refined carbohydrates—such as white bread and white rice—is that whole grains have extra fiber. Fiber keeps us regular and helps feed good bacteria in our colon and can actually starve bad bacteria (inflammation causing bacteria) because these types of bacteria prefer simple sugars and whole grains are complex sugars and have the extra fiber we need. Chicken and turkey are excellent protein sources as well as tofu products. Like anything, variety and balance is the key to getting nutrients that help reduce inflammation. Those nutrients are vitamin D, calcium, Omega-3s, vitamin A, the B vitamins and vitamin C. Try getting all these nutrients form food but if you feel you are falling short, take a daily one-a-day multi with an extra 1,000 I.U.s of D and a fish oil supplement.