Until recently it's been
unclear whether changing your diet may influence
the symptoms of a chronic illness like
arthritis. Nevertheless, new research continues
to pour in touting the healing benefits of
certain foods. Perhaps these foods aren't the
miracle cure many hoped for, but through
scientific studies we do know that certain
nutrients can boost immune function and decrease
inflammation in those with arthritis. Be sure to
include the following suggestions in your
pain-free diet to further reduce inflammation
and pain.
Sip Tea
You can now add tea to your list of healing
foods. In fact, some experts claim that we
should add tea to the list of disease-fighting
fruits and vegetables that we should eat daily.
Some intriguing information was presented at the
Society of Critical Care Medicine in January
2002 on how green tea may help decrease
inflammation.
Green tea contains a type of polyphenol known as
epigallocatechin-3 gallate, or EGCG, that
inhibits the expression of the interieukin-8
gene. This is a key gene involved in the
arthritis-inflammatory response. In these
findings, researchers theorized that "more may
be better" when it comes to green tea reducing
the inflammatory response as EGCG shortcircuits
the process that leads to inflammation. (If you
like black tea, drink up! Black tea is made from
the same leaves as green and contains
theaflavins, strong phytochemicals that help to
protect the body. Though processed differently,
black tea may be equally effective and is
tolerable for many people.)
Sipping tea instead of other drinks may help to
ward off painful fractures. In another revealing
study published in May 2002 in the journal
Archives of Internal Medicine, scientists found
that men and women who drank tea for years had
denser bones at three different skeletal sites,
regardless of the type or amount of tea they
consumed each day. Researchers concluded that
drinking tea regularly for at least ten years
was estimated to boost bone mineral density by
up to 5 percent. This bone-boosting benefit may
be attributed to special compounds in tea such
as fluoride, phytoestrogens, and flavonoids, a
group of antioxidants all working together.
(Herbal teas are not "real" tea.) Some key
prevention benefits of tea includes the
following:
Antioxidant
Antibacterial
Antivirus
Antiaging properties
Anti-inflammatory
Snack on Grapes
Resveratrol, a phyto-estrogen, or plant-derived,
nonsteroidal compound, is present in the skins
of grapes, in mulberries, nuts, wine, and other
foods. While all wines have some resveratrol,
red wine seems to be the best source.
In the past few years, various studies have
shown that resveratrol blocks cell inflammation,
which is linked to arthritis and other diseases.
A team of researchers now concludes that trans-resveratrol
blocks the activation of the gene identified as
COX-2, which is important in creating the
inflammation that causes arthritis pain. This
natural food substance is the first compound
identified that both blocks the COX-2 gene from
being activated and inactivates the enzyme
created by that gene. Some believe that trans-resveratrol
may turn out to be an improvement on aspirin in
fighting diseases associated with COX-2, such as
arthritis. For now, snack on grapes. They are
low in fat and calories, and add some healing
nutrients to your body.
Serve Vegetables
There is a lot of evidence that a diet high in
vegetables can help to decrease inflammation in
susceptible people. I've had many patients,
particularly those with inflammatory types of
arthritis, say a modified vegetarian diet
(including fish) helps to reduce symptoms.
Journal studies over the past five years have
shown that a vegetarian diet causes an extensive
change in the profile of the fatty acids of the
serum phospholipids. These changes may favor
production of Prostaglandins and leukotrienes
with less inflammatory activity, which is a
bonus for those with inflammatory illnesses.
The vegetarian diet may also benefit those with
inflammatory diseases because animal sources
such as meat, poultry, dairy, and egg yolks
contain arachidonic acid, a fatty acid that is
converted to inflammatory prostaglandins and
leukotrienes. Some holistic nutritionists
believe that eliminating animal foods from the
diet may significantly reduce inflammation and
pain.
Boost Broccoli
Broccoli contains glutathione, a powerful
antioxidant and detoxifying agent. In fact,
without glutathione, other antioxidants such as
vitamins C and E cannot do their job and protect
you adequately against disease. Some new
findings indicate that people who are low in
this antioxidant are more likely to have
arthritis than those who have higher amounts.
Other glutathione-rich foods include asparagus,
cabbage, cauliflower, potatoes, and tomatoes.
Fruits with glutathione include avocados, grape-
fruit, oranges, peaches, and watermelon.
Feast on Fish
Studies continue to come in touting the benefits
of omega-3 fatty acids, contained in fish, as
helping to decrease inflammation. In a study
published in May 1996 in the journal
Epidemiology, scientists found that women who
ate two or more servings of broiled or baked
fish a week had about half the risk of getting
rheumatoid arthritis as women who ate only one
serving. Researchers estimate women with the
best odds against RA were averaging a minimum
1.6 grams of omega-3 fatty acids daily, or the
equivalency of 5 ounces of cooked rainbow trout.
Some research indicates that when fish oils are
added to the diet, scientists measure a very
significant drop in one of the most inflammatory
immune substances - -leukotriene B4, which is an
important part of the process of inflammation in
many types of arthritis. Researchers suspect
that omega-3s may block the production of
inflammatory substances linked to autoimmune
diseases like rheumatoid arthritis and lupus. In
some trials, taking fish-oil supplements for at
least twelve weeks resulted in positive
improvements in symptoms with less morning
stiffness and tender joints.
Another study, published in the January 2000
issue of the American Journal of Clinical
Nutrition, confirmed the healing benefits of
omega-3 fatty acids. Researchers concluded that
patients with rheumatoid arthritis who took
dietary supplements of omega-3 fatty acids (EPA
or eicosahexacnoic acid) had fewer tender joints
and. morning stiffness. The effective dose may
be between 3 to 5 grams of the acids daily,
although regulated guidelines have not been
established regarding supplements of fish oil.
Researchers at Cardiff University in Wales found
that cod-liver oil -- the fishy tonic people
used to take for "what ails them" -- is
effective in treating arthritic joint pain and
even slowing or reversing the destruction of
joint cartilage. Again, the omega-3 fatty acids
in the oil are credited for "switching off" the
collagen-degrading enzymes that break down joint
cartilage. This leads to a slower progression of
cartilage destruction, and reduces inflammation
and the subsequent pain.
Because of the mercury content in some fish,
including mackerel, swordfish, and tuna, the
Food and Drug Administration (FDA) recommends
that pregnant or nursing women avoid these fish.
Eat Fish High in Omega-3
Anchovies
Bluefish
Capeline
Dogfish
Herring
Mackerel
Salmon
Sardines
Shad
Sturgeon
Tuna
Whitefish
Include More Omega-3s
To add even more omega-3s to your daily diet,
use canola or flaxseed oil in cooking or salad
dressings. Take borage seed oil or evening prim-
rose oil-both available at most health food
stores in a variety of forms. These oils are
high in plant form of omega-3, alpha-linolenic
fatty acid. Your body converts this fat to one
of the omega-3s found in fish oil.
Pick Pineapple
For years, professional coaches have recommended
pineapple to athletes to help heal sports
injuries. That's because a key enzyme in
pineapple called bromelain helps reduce
inflammation. This may benefit those with knee
osteoarthritis and rheumatoid arthritis,
according to a German study that found bromelain
enzymes resulted in a statistical reduction of
pain. For those with carpal tunnel syndrome,
some findings show eating pineapple is
associated with reduced tissue swelling.
Add Olive Oil
A Greek study published in 1999 in the American
Journal of Clinical Nutrition reported that
eating large quantities of olive oil and cooked
vegetables over a lifetime might cut the risk of
developing rheumatoid arthritis. Researchers
were unsure how olive oil reduces the risk for
this inflammatory arthritis, but theorized that
it may be due to its high concentrations of
unsaturated fatty acids. One in particular,
oleic acid, forms chemicals in the body that can
decrease inflammation.
Another interesting point researchers made in
this study is that raw vegetables did not appear
to give as much protection as cooked vegetables.
This may be because the heat from cooking breaks
down the plant cell walls and increases
absorption of healing compounds that may help
those with inflammatory arthritis.
Serve Soy
In some new findings presented in early 2002 at
the American Pain Society, researchers at Johns
Hopkins University in Baltimore concluded that a
diet rich in soy that reduced pain and swelling
in rats may one day be used by humans to manage
chronic pain. In the study, scientists found
that rats fed a soy-based diet experienced
"significantly less" swelling and were able to
tolerate more pain than another test group given
a milk protein. The pain tolerance was
determined by assessing how long rats could
endure pressure and heat stimulus before
removing their paw from the heat supply. Of
course, we have a long way to go before proving
the same result in humans, but this study is
positive.
Along with the possibility of decreasing pain,
soy foods have other great benefits, including
being dairy free, low in saturated fat, and
excellent meat substitutes. For years, soybeans
have played an integral part in the Asian
culture with heart disease, breast cancer,
prostate cancer, and osteoporosis rates much
lower for Asian men and women than for
Americans. In addition, isoflavones,
phytochemicals found in soy, are close in
structure to the body's form of estrogen. While
these plant ingredients mimic the hormone
estrogen, they appear to have no harmful side
effects and may give a bonus in relieving
menopausal symptoms and helping to prevent
osteoporosis. In a study published in the
January 2001 issue of Obstetrics and Gynecology,
researchers suggested that a diet rich in soy
might help women retain strong bones and reduce
the risk of painful and debilitating fractures.
Soy Sources
Soy Food - Grams of Protein
Tofu - 10 grams per 1/2 cup
Soy Milk - 7 grams per one 1 cup
Soy Yogurt - 7 grams per one 1 cup
Miso - 2 grams per 1 tablespoon
Black soybeans - 9 grams per 1/2 cup
Green soybeans (edaname) - 11 grams per 1/2 cup
Tempeh - 16 grams per 1/2 cup serving
Textured soy protein - 11 grams per 1/4 cup
Soy nuts - 22 grams per 1/2 cup
Eat Ample Protein
Eat 1 to 1.2 grams of protein per kilogram of
body weight (to make up for the protein lost in
the inflammatory process).
Include Healing Foods
Broccoli
Grapes
Tea (green or black)
Fish
Pineapple
Soy
Vegetables
Increase Flavonoid-Rich Foods
Flavonoids are a family of more than four
thousand compounds that include polyphenols and
give color to fruits and vegetables. These
nutrients are powerful antioxidants and may hold
the key to disease prevention. Polyphenols act
like antioxidants or rust-proofing agents, which
are thought to reduce the cellular oxidation.
Although more studies are needed to claim these
nutrients prevent on or disease, try to include
flavonoid-rich foods in your in daily diet
including green tea, onions, apples, soy, and
grapes, among others.
Excerpted with permission from Pain-Free
Arthritis: A 7-Step Program for Feeling Better
Again by Harris H. McIlwain, M.D., and Debra
Fulghum Bruce, M.S. (Published by Henry Holt and
Company, LLC; September 2003; $15.00US/$21.95
CAN; 0-8050-7325-6).
Copyright © 2000 Harris H. McIlwain, M.D., and
Debra Fulghum Bruce, M.S.
Harris H. McIlwain, M.D., is board-certified in
rheumatology and geriatric medicine,
specializing in pain-related diseases. He
practices medicine in Florida with the Tampa
Medical Group and has written thirteen books on
health. Debra Fulghum Bruce, M.S., is a writer
specializing in health and relationships and the
author or coauthor of sixty-four books. She
lives in Atlanta, Georgia.
For more information, please visit the author's
website at
http://www.pain-free-arthritis.com. To
listen to an audio interview with Dr. McIlwain,
please visit Written Voices at:
http://www.writtenvoices.com/titlepage.asp?ISBN=0805073256
This article provided by the Family Content
Archives at:
http://www.Family-Content.com
Additional Resources:
DIET
FOR A PAIN-FREE LIFE, McIlwain, HH & Bruce, DF, Marlowe/Avalon, NY, in press,
December 2006
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