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Eat To Beat Arthritis: These 5 Foods Will Keep The Pain Away

posted on 8/3/2016 Facebook Facebook

Arthritis affects 15% people i.e. over 180 million people in India. An autoimmune disorder, arthritis occurs when the immune system attacks the body''s own tissues and organs. One of the most prominent manifestations of arthritis is inflammation which is the primary reason for symptoms such as pain, swelling, and stiffness of the joints. Several studies have highlighted that people who suffer from RA can benefit largely by following a Mediterranean diet. A diet which is bountiful in fruits, vegetables, and whole grains can do wonders in taming the inflammation.
Load on these five foods to fight and combat that nasty inflammation. 

1.Friendly Fish
Fatty fish options like salmon, mackerel, tuna, and sardines are rich in omega-3 fatty acids. These healthy fats make the perfect recipe for fighting inflammation. Yes, salmon may be pricier than most other fish but it doesn’t have to be the main star at every meal. Studies suggest that eating fish just twice a week can serve the purpose.

2.Wise Nuts
Rich in ALA (alpha linoleic acid), walnuts have gained spotlight for its anti-inflammatory benefits. Once inside the body, ALA, is converted to omega-3 acids which are known to calm inflammation. Nuts are also rich in antioxidants like polyphenols which assists the body in repairing the damage caused by inflammation along with preventing it.

3.Juicy Berries
Blueberries, raspberries, strawberries, you name it! These little fruity treats are packed with antioxidants like anthocyanins and ellagic acid which can combat cell damage and inflammation. But while you stock up on the blue and red beauties don’t miss on other fruits like grapes (raisins), cherries and apples which also contain inflammation fighting compounds.

4.Healthy Greens
Vitamin E rich greens like kale, broccoli, spinach, fenugreek play a key role in protecting the body from oxidative stress and therefore inflammation. Avocados, soy and cabbage are some other vegetables which also fight inflammation.

5.Wholesome Grains
Embrace the goodness of whole grains to find RA. Avoid processed refined grains such as white rice, pasta, processed cereal etc. Instead opt for brown rice, wholemeal breads, and pastas to find relief from your RA symptoms. The fiber and vitamin E present in whole grains were found to reduce the markers for inflammation in the blood.

References:
1.Maroon JC, Bost JW. Omega-3 fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal anti-inflammatory drugs for discogenic pain. Surg Neurol. 2006 Apr;65(4):326-31. PubMed PMID: 16531187.
2.Wall R, Ross RP, Fitzgerald GF, Stanton C. Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids. Nutr Rev. 2010 May;68(5):280-9. doi: 10.1111/j.1753-4887.2010.00287.x. Review. PubMed PMID:20500789.
3.Joseph SV, Edirisinghe I, Burton-Freeman BM. Berries: anti-inflammatory effects in humans. J Agric Food Chem. 2014 May 7;62(18):3886-903. doi: 10.1021/jf4044056. Epub 2014 Mar 17. Review. PubMed PMID: 24512603.
4.Zafra-Stone S, Yasmin T, Bagchi M, Chatterjee A, Vinson JA, Bagchi D. Berry anthocyanins as novel antioxidants in human health and disease prevention. Mol Nutr Food Res. 2007 Jun;51(6):675-83. Review. PubMed PMID: 17533652.
5.Maroon JC, Bost JW, Maroon A. Natural anti-inflammatory agents for pain relief. Surg Neurol Int. 2010 Dec 13;1:80. doi: 10.4103/2152-7806.73804. PubMed PMID: 21206541; PubMed Central PMCID: PMC3011108.
6.Giugliano D, Ceriello A, Esposito K. The effects of diet on inflammation: emphasis on the metabolic syndrome. J Am Coll Cardiol. 2006 Aug 15;48(4):677-85.Epub 2006 Jul 24. Review. PubMed PMID: 16904534.

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