According to health statistics, about 1 in 4 adults (23.7%)  in the United States have doctor-diagnosed arthritis. This equates to approximately 58.5 million who live with achy, swollen, and painful joints. Although more prevalent among women, arthritis is considered a fairly common disease, affecting all ages, genders, and ethnicities. While some cases are mild, others can be debilitating and result in life-altering chronic pain.

Did you know? Most people with arthritis fall between the ages of 45 and 64.

Since arthritis can significantly affect your quality of life, you’ll naturally want to look for ways to ease the discomfort and pain associated with the condition. Many people turn to prescription drugs, surgeries, or long-term medical treatments to help, but there are some natural treatments that you can try first.

Foods That Help With Inflammation

As is often the case, our diet can dramatically affect our health, which is undoubtedly true with arthritis. Here are ten anti-inflammatory foods that may help: 

1. Garlic

Garlic is a bit of a natural wonder drug, as it is used to lower the risk of heart disease and alleviate early signs of dementia. Garlic also has potent anti-cancer and anti-inflammatory properties and has been found to reduce inflammatory markers related to arthritis. It’s also easy to add garlic to everyday dishes, making it an excellent dietary supplement to take for overall health. (Garlic recipe ideas)

2. Ginger

Many people rediscovered ginger during the pandemic, and it is a culinary go-to for many. Asian cultures know Ginger as a health powerhouse, rich in antioxidants and anti-cancer compounds. Ginger also offers anti-inflammatory properties that can function similarly to COX-2 inhibitors.

In a research study exploring ginger and its effects on osteoarthritis, those patients who added ginger extracts to their diet experienced a notable decrease in knee inflammation. Ginger root can be fresh, powdered, or dried, allowing it to be easily added to recipes. (Ginger recipe ideas)

3. Fatty Fish

According to numerous studies, taking omega-3 fatty acid capsules or tablets as a supplement can reduce pain and stiffness and hopefully eliminate the need for OTC medication for rheumatoid arthritis. But eating whole foods is always a better option, and fatty fish are the best source of this nutrient. Salmon, sardines, trout, and mackerel are rich in Vitamin D and omega-3 fatty acids, which fight inflammation. 

4. Soybeans

Vegans or vegetarians that can’t eat fish for omega-3 fatty acids can get the same benefit from soybeans. Unless you have a thyroid condition look for ways to integrate tofu or edamame into your diet. These foods are high in protein, low in fat, rich in fiber, and effective against arthritis pain and stiffness. (Tofu recipe ideas)

5. Extra Virgin Olive Oil

Extra virgin olive oil (EVOO) is another great natural source of omega-3 fatty acids and alternative healthy fats. EVOO also contains oleocanthal which lessens inflammation without steroids. It is an excellent source of omega-3 fatty acids when combined with fish oil.

6. Green Tea

Hot green tea is a daily morning staple in most Asian countries for a good reason. It is rich in antioxidants and polyphenols, protecting cartilage and fighting inflammation. Green tea also contains epigallocatechin-3-gallate (EGCG), which slows the joint degradation process inherent in arthritis.

7. Broccoli and Spinach 

Leafy greens like spinach are nutrient-dense and provide kaempferol; an antioxidant many believe eases arthritis inflammation. Broccoli is a natural source of sulforaphane, which has been found to mitigate inflammation and delay cartilage damage in lab rats. While more research needs to be done on humans, eating broccoli and leafy greens is always a great option when seeking holistic nutrition.

8. Grapes

Grapes are an easy and delicious addition to any diet. The polyphenols in grapes can help increase mobility, reduce pain and boost joint flexibility.

9.  Berries

Berries are another delicious but powerful food that can fight against many health problems. These little fruits wage a battle against joint inflammation and provide plentiful antioxidants, anthocyanins, and carotenoids, all known to minimize arthritic inflammation.

Eating whole natural foods is a great start, but other holistic treatments could help you minimize your pain and reduce swelling. Call Longevity Wellness Clinic to learn more about traditional Chinese medicine, acupuncture, and more.