Arthritis affects many people and the painful condition affecting joints can be a very daunting experience.
Unfortunately, there is no cure for the chronic pain condition. However, experts say changing diet can redefine your relationship to arthritis.
The Arthritis Association of Uganda says the known number of people who have arthritis is 310,000, but this is because many people are not yet brought on board because of such challenges as little awareness.
The association estimates that one out of every 100 people has arthritis.
Emily Johnson, the author of Beat Arthritis Naturally, says five foods have helped her to manage her arthritis problem.
She hopes to inspire all her followers to “genuinely live better with arthritis from day to day”.
In her book, Johnson has a whole chapter dedicated to the essentials you should always have in your cupboards for arthritis-friendly cooking.
These are five of the foods she says she couldn’t live without.
Kale/sukumawiki
Kale belongs to a group of cabbage (Brassica oleracea), very similar and closely related to sukumawiki. Kale plants have green or purple leaves, and the central leaves do not form a head as with a headed cabbage.
Sukumawiki contains high amounts of vitamin C, which is vital for the body cells repair and skin smoothening.
Johnson said it is high in antioxidants, which can help fight the inflammation.
Generally, most green vegetables have anti-inflammatory properties, especially cauliflower, mushrooms, Brussels sprouts and broccoli.
Chickpeas
Chickpeas are high in protein and fibre, while being delicious and low in calories. They are a good source of vitamin K, which helps the body absorb nutritional calcium and also helps protect against arthritis and Alzheimer’s.
Both peas and chickpeas are high in dietary fibre and potassium. But while chickpea is a great source of calcium, iron and protein, and contains more pantothenic acid and folate, peas have more thiamin and niacin.
Extra virgin olive oil
Extra virgin olive oil is often celebrated as a ‘healthy fat’ because it is a source of mono[1]unsaturated fats. This natural oil, pressed from olives, is also high in antioxidants and has anti-inflammatory properties.
Studies have found that olive oil has numerous anti-inflammatory compounds like oleocanthal, which has strikingly similar effects to ibuprofen. This compound works to reduce and prevent inflammation by inhibiting pro-inflammation enzymes COX-1 and COX-2.
When inflammation is reduced, the pain associated with it is also reduced. Olive oil is also packed with other good stuff that can help you stay healthy and live a long life. Its anti-inflammatory properties are beneficial in a number of ways, not to mention its antioxidants.
Fruits and berries
Fruits have plenty of health benefits as they are packed with nutrients yet low in calories. Berries in particular are rich in antioxidants.
Berries are rich in antioxidants especially blueberries, blackberries, strawberries, cranberries, raspberries and boysenberries.
They all provide arthritis[1]fighting power. Apples are also high in antioxidants and a good source of fibre.
Pomegranates, which are classified as berry fruits, are rich in tannins which can fight the inflammation of arthritis.
Nuts
Nuts and seeds are full of healthy fats and are recommended as a snack for people with arthritis.
Johnson recommends especially cashew nuts, Brazil nuts and almonds.
All nuts are high in protein, low in saturated fats and contain no cholesterol. They are good sources of protein and antioxidant vitamins and minerals. Some are high in alpha linoleic acid, a type of anti-inflammatory omega-3 fatty acid.
Studies show that their magnesium, l-arginine and vitamin E, lower levels of some inflammation-causing molecules and higher levels of the anti-inflammatory protein adiponectin compared with those who consumed less.
