Rheumatism and proper nutrition… How to ease inflammation with a healthy diet
RHEUMATOID ARTHRITIS AND PROPER NUTRITION
Rheumatoid arthritis, commonly known as “rheumatism,” is inflammation of the joints, tendon sheaths, or bursae.
EASE INFLAMMATION WITH A HEALTHY DIET
Inflammatory processes play a role in many diseases, from arterial narrowing to diabetes and rheumatism. Nearly all of the roughly 80 known autoimmune diseases cause chronic inflammation.
Sweets, wheat, and meat trigger inflammation
Diet and lifestyle are determining factors in inflammation. However, people with a genetic predisposition are also at higher risk of developing inflammatory diseases.
Certain foods in particular trigger inflammation: sweets, wheat products, and meat. But the culprit here is not simply inflammatory foods on their own—it is consuming these foods in excessive amounts. At the same time, the absence of anti-inflammatory foods in your diet also plays a role in the inflammatory process.
Rheumatoid arthritis is an autoimmune process: the person’s immune system wages war against the body’s own tissue. The disease must be treated with modern medications. In addition, inflammation can be brought under control with an anti-inflammatory diet, thereby easing pain and stiffness.
NUTRITIONAL RECOMMENDATIONS
The foundation of the diet should consist of vegetables, nuts, plant-based proteins such as dried legumes, high-quality plant oils such as flaxseed and cold-pressed olive oil and wheat germ oil, and low-sugar fruit varieties. Antioxidants found in vegetables, spices, and herbs can reduce inflammatory triggers.
ALA, EPA, and DHA omega-3 fatty acids also have an anti-inflammatory effect. ALA is found in flaxseed oil, while EPA and DHA are found in oily sea fish such as salmon, herring, and mackerel. EPA and DHA can also be found in algae oil and krill oil.
WHICH FOODS ARE ANTI-INFLAMMATORY?
A plant-based diet rich in spices and herbs such as pepper, cinnamon, and ginger is considered an effective remedy against rheumatic joint pain. Vegetables, fruits, and nuts contain thousands of secondary plant compounds that have not yet been studied. These foods have an anti-inflammatory effect. Broccoli, spinach, and purslane in particular should not be forgotten. Spices, too, act like medicine because they contain essential oils. Turmeric, ginger, and pepper have been shown to be quite effective against osteoarthritis. Omega-3 fatty acids found in plant oils and cold-water fish have a particularly anti-inflammatory effect in rheumatic diseases.
A fasting day with smoothies can be done once a week: for breakfast, you can choose cottage cheese and 2 glasses of green smoothie. To enrich your smoothies, you can add 1 teaspoon of wheatgrass powder or 1 teaspoon of matcha tea powder.
EXTENDED FASTING SHOULD ONLY BE DONE UNDER MEDICAL SUPERVISION!
Many studies have evaluated the effect of fasting on rheumatoid arthritis. Fasting protocols vary greatly between studies, and a beneficial effect has been observed on pain, morning stiffness, and inflammation, but this effect is temporary, because inflammation returns once food intake resumes.
Deficiencies in vitamin B1, B6, vitamin E, magnesium, copper, and selenium are commonly seen in rheumatism. These nutrients are found in green tea, hazelnuts, wheat germ, whole grains, lentils, and cashews. Two Brazil nuts a day are enough to stabilize selenium balance—do not consume excessive amounts.
NUTRITION, THE MICROBIOTA, AND RHEUMATOID ARTHRITIS
Diet has a significant effect on the gut microbiota, which is closely linked to the immune system. A disrupted microbiota, i.e. “dysbiosis,” increases intestinal permeability and the development of autoimmunity. A Western diet deprived of dietary fiber also triggers dysbiosis and, in turn, pro-inflammatory cells. Modulating the microbiota through specific probiotics and fiber may be a promising strategy. A recent randomized, placebo-controlled study showed that the probiotics Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium bifidum, combined with fiber supplementation, could significantly reduce disease activity.
EQUIP YOURSELF WITH HEALTHY FOOD AND EXERCISE
Those who follow a diet rich in vegetables, fruit, spices, healthy fats, nuts, and medicinal herbs will obtain adequate amounts of secondary plant compounds, omega-3 fatty acids, and important minerals such as zinc.
The goal should be to maintain a normal body weight by controlling portion sizes, food and beverage intake, and daily physical activity. Regular exercise is also absolutely necessary in the treatment of rheumatism, because exercise always eases inflammation!
For more information on this and similar topics, you can refer to my book “The Anti-Inflammatory Nutrition Guide.”