By Jean Carper
Arthritis is the umbrella word for rheumatoid arthritis, osteoarthritis
and other crippling conditions that plague 37 million Americans. Pain
is the main symptom, along with swollen, stiff and sometimes disfigured
joints. Common medical treatments are drugs and joint replace- ments.
But what you eat also can make a big difference.
In this article:
Rheumatoid
arthritis
Osteoarthritis
If
you have arthritis...
Stir-fry
for better joints
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Rheumatoid arthritis
In this auto-immune disease, the body attacks itself, inflaming joints.
It strikes more women than men.
FISH OIL RELIEF. It's key to know that some fats promote inflammation
and others cool it down. The best anti-inflammatory fat is fish oil, also
known as omega-3 fat. It decidedly depresses the production of a highly
inflammatory agent, research shows. Moreover, 10 well-conducted studies
find that consuming fish oil helps relieve rheumatoid arthritis, says
Joel Kremer, head of rheumatology at Albany Medical College in New York.
In a recent Belgian study, about half of a group of rheumatoid arthritis
patients taking fish oil were able to cut their doses of painkillers.
Just eating fish also can stifle inflammation. Swiss investigators measured
cellular changes and concluded that four to six meals of fish each week
equaled the benefits of therapeutic doses of fish oil.
A daily dose of 3,000-5,000 milligrams of omega-3's (about 10-17 capsules)
is generally effective, producing noticeable benefits in three months,
Kremer finds. Studies also show you're not as apt to develop the condition
if you eat a lot of fish.
Specific vegetable oils (black currant, evening primrose, flaxseed,
borage seed) counter inflammation, but they are less potent than fish
oil.
OILS TO AVOID. Eating good fat is not enough; it's imperative
also to cut down on "bad" fat that incites the production and accumulation
of inflammatory chemicals in joints. Villains that trigger inflammation
are omega-6 fats - especially corn oil, regular safflower and sunflower
oil, plus products made with those oils - and saturated animal fat in
dairy products and meat.
VEGETABLES ARE VITAL. Norwegian research found that switching
to a vegetarian diet (also excluding milk and eggs) lessened arthritis
pain and other symptoms in 90 percent of subjects. Researchers credit
eliminating meat fat, but also suspect fruits and vegetables have undefined
benefits.
SPICE SECRETS. Likewise, spices such as turmeric, cloves and
ginger have proven anti-inflammatory activity. Danish research found that
daily cooking with fresh ginger root (about 1 teaspoon, chopped) or eating
powdered ginger (less than 1 teaspoon a day) helps relieve symptoms in
some people. Be cautious if you are on anticoagulants: Ginger thins the
blood.
A MILK PITFALL (AND OTHERS). Eating the wrong foods over time
could trigger a delayed and chronic allergic reaction, provoking arthritis
symptoms. Some say the chances are no more than 5 percent. But a 1991
British study found specific foods provoked arthritic symptoms in more
than half of a group of patients. Most common culprits: dairy products,
corn and wheat. Researchers have induced signs of inflammation by simply
feeding patients milk, and some patients have controlled arthritis by
avoiding dairy foods. In a 1985 Israeli study, women who gave up milk
had a 50 percent reduction in symptoms.
VITAMIN E AID. This antioxidant is a strong anti-inflammatory,
says Mahadev Murthy, Ph.D., of the Nutraceutical Network of Canada. Also,
when you consume lots of fish or fish oil, you need extra vitamin E for
proper immune functioning, say Tufts University researchers. The daily
dosage: 400 IU vitamin E.
Jean Carper's current best-selling book
is Stop Aging Now!
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Osteoarthritis
This disintegration of cartilage and other tissue in joints affects 16 million
Americans, most over age 60. The same advice about eating fish oil and avoiding
omega-6 fats applies. In addition, take stock of:
Vitamins D and C. They seem to slow osteoarthritis, says Timothy
E. McAlindon, a rheumatologist at Boston University Medical Center. In
his study last year of 556 elderly people, those with above-average vitamin
D were least likely to have early knee arthritis advance to debilitating
damage in eight years. The protective dose: at least 400 IU daily. McAlindon
theorizes vitamin D works directly on bones to preserve joint flexibility
and shock absorption. Caution: Vitamin D can build up in the liver and
could become toxic at daily doses over 2,000 IU.
Getting lots of vitamin C also thwarted the progress of osteoarthritis,
McAlindon notes. Probable reason: Vitamin C helps repair and build collagen,
the main ingredient of cartilage. The best vitamin C dose is not clear;
the study suggests adding an extra orange a day could help. EXCESS
WEIGHT. Being overweight can induce osteoarthritis. One study found
that overweight middle-aged women who shed 5 kilos (11 pounds) had half
the risk of later knee osteoarthritis. B VITAMINS. At the University
of Missouri, researchers substituted high doses of folic acid and B12
for prescription painkillers. Those taking 6,400 micrograms folic acid
plus 20 micrograms vitamin B12 had fewer tender joints than when taking
prescription drugs.
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If you have arthritis . . .
DO EAT four to six fish meals a week, especially salmon, sardines,
mackerel, albacore tuna and herring. Eat lots of vegetables and spices such
as ginger. Celery seed eases gout, a form of arthritis, according to one
expert.
COOK WITH olive and canola oils. Supplement diet with fish-oil
capsules.
AVOID corn oil, regular safflower and sunflower oil; avoid margarines,
salad dressings and mayonnaises made with those oils. Drop or severely
restrict meat. Avoid wheat, corn and dairy products if you suspect they
aggravate your arthritis.
GLUCOSAMINE and other nutritional supplements are urged in the
best seller The Arthritis Cure. Research shows they may spur regrowth
of cartilage, ease symptoms, even reverse osteoarthritis.
NIGHTSHADES (tomatoes, eggplant, bell peppers, white potatoes)
are blamed by some for causing arthritis flare-ups. There's no research
to support the idea, but there's no harm in avoiding the foods, if you
find it helpful.
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Anti-arthritis Stir-fry
1 Tb. canola oil
2 cloves garlic, thinly sliced
2 Tbs. fresh ginger root, finely chopped
1 onion, thinly sliced
2 stalks celery, thinly sliced
1 red bell pepper, thinly sliced
8-ounce salmon fillet, in 11/2-inch pieces
Hot sauce, low-sodium soy sauce, to taste
In a large skillet, heat oil on medium-high. Add all the vegetables.
Cook 5 minutes, stirring frequently. Add salmon; cook 2 minutes or until
done. Serve with rice or Thai noodles. Serves 2.
Per serving: 285 calories, 25g protein, 15g carbohydrates, 3g
fiber, 14g fat (2g saturated), 108mg sodium.
