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Arthritis Awareness Month: Nutritional Considerations
May is Arthritis Awareness Month. Arthritis,: which means "joint inflammation" is a general term for over 100 different joint disorders with symptoms ranging from mild aches and pains to severe swelling and crippling pain. Alternative answers for arthritis include a acupuncture, effective exercise, dietary changes and controlling emotional stress. Take additional vitamins, minerals and herbal supplements can help to supplement major deficiencies. Touch therapies and hydrotherapy have also shown to be very beneficial. Learn more about how to improve your arthritis and get it under control, naturally. I will be featuring alternative answers for treating arthritis throughout the month.
Nutritional Considerations
In many cases good nutrition can play a big part in controlling arthritis. Some arthritis suffers might find relief from their symptoms by keeping a food diary. The onset of painful symptoms can be the result of food allergies. While most food allergies can cause the sniffles and a runny nose, it can also cause inflamed joints. It can be two to three days after eating a particular food to aggravate arthritis.
Water should be a very important part of any nutritional program. Distilled water is best. 6-8 8 ounces per day. Water allows for the cleansing and free flow in the system. Water helps cushion and lubricate your joints; it also helps flush uric acid out of your body before it can set off painful inflammation in your joints.
Have dietary control over high fat, hydrogenated, partially hydrogenated and high saturated fat intake. These fats convert into a compound called prostaglandin, which promotes inflammation and pain.
Limiting the amount of fat to no more than 25 to 35% of daily calories is recommended to promote good health.
A low-fat diet also helps lower high total and LDL (the bad) cholesterol levels, a risk factor for coronary artery disease.
The type of fat consumed is important. There are three types: saturated, monounsaturated, and polyunsaturated.
Saturated fats are found in meats, non-skim dairy products, and artificially hydrogenated vegetable oils. The more solid the product, the higher the proportion of saturated fats.
Monounsaturated fats are found in olive oil and canola oil.
Polyunsaturated fats include omega-3 fats, contained in deep-sea fatty fish (such as mackerel, salmon, and tuna), and omega-6 fats, contained in vegetable oils. The ideal combination of types of fats is unknown. However, a diet high in saturated fats is known to promote coronary artery disease, and a diet high in monounsaturated or omega-3 fats is less likely to do so. Therefore, eating fish regularly is recommended. Dark greens like spinach and kale, along with flaxseed and cold-pressed flax oil, raw walnuts and walnut oil, all contain plentiful amounts of the fatty acids known as omega-3s. Many fatty fish like salmon, tuna, mackerel and herring also contain these valuable oils. Omega-3s convert in the body into hormone-like substances that decreases inflammation and pain.
Evening primrose, grapeseed and borage seed oils contain a fatty acid similar to omega-3 called gammalinolenic acid (GLA). Because these oils are not found in foods you normally eat, you have to get them from supplements. The effective dose is 1 to 2 grams daily.
Consider alternative, natural sweetners such as stevia or agave.
Consider the Full Spectrum Diet, which includes: phytochemicals (5-7 servings of fruits and vegetables daily), 30 grams of fiber, flavinoids (found in red and purple grapes, red wine and black tea).
Make soups using plenty of onions, garlic, green leafy vegetables, ginger, burdock root and tumeric root.
Consider juice therapy. Blend these fruits and vegetables for amazing juice combinations. Treat acidity with: grapes, orange, mosambi, carrot and spinach. Treat arthritis by blending together : Sour cherry, pineapple, sour apple, lemon, grapefruit, cucumber, beet, carrot, lettuce and spinach. Make these delicious remedy juices twice a day for 30 days. A vegetable-juice fast significantly reduces pain for many patients with rheumatoid arthritis. Consider this juice fast. Carrot juice, celery juice, cabbage juice, or tomato juice can be used. Fast on nothing but the vegetable juice for one day during the first week to get started. Follow that by alternate fasting for two days during the next week (i.e., Monday and Wednesday) and three days during the third week (Monday, Wednesday, and Friday).
While many opt for aspirin as their first course of action when they feel pain, Murleedharan Nair, PhD, professor of natural products and chemistry at Michigan State University, found that tart cherry extract is 10 times more effective than aspirin at relieving inflammation and pain. Only two tablespoons of the concentrated juice is needed daily for effective results. Later she found also that sweet cherries, blackberries, raspberries and strawberries have similar effects. Blueberries are also excellent pain relievers. They increase the levels of compounds called heat-shock proteins that decrease as people age, thereby causing inflammation, pain and tissue damage.
The power of green whole foods is essential for all day energy, greater focus under stress, sense of well-being, strengthened immune system, fewer food cravings and optimum synergistic balance of essential nutrients for total health. Green whole foods contain antioxidants, vitamins, minerals, amino acids, active enzymes, bioflavinoids, chlorophyll and other phytonutrients necessary for optimial cellular metabolism, repair and protection! These ingredients contain the most powerful combination of nutrients ever known in any grain, herb or food. They contain almost all of the vitamins, minerals, proteins and enzymes necessary for the human diet, plus chlorophyll.
Spirulina Blue Green Algae: Spirulina possesses a complete protein richer than steak, abundant organically complex minerals, a wide variety of essential vitamins, and many beneficial enzymes. Spirulina is more than just a food. As with Chlorella it has been shown to be valuable with almost every aspect of health. These necessities are bio-available which means that they are easily assimilated throughout the digestive tract, giving instant access to vital nutrients.Because of algae's high chlorophyll and high nutritional content it is an excellent part of a cleansing program.
Chlorella Green Algae: Chlorella's tough cell wall protects the valuable nucleus inside. When it is harvested it is instantly dried and the cell walls are gently cracked open. The nutrients inside retain full potency. Once in your body, the cracked open cells release their valuable nutrients. Because it is so easy to digest, your cells get the full benefit of this nutritional powerhouse. These necessities are bio-available which means that they are easily assimilated throughout the digestive tract, giving instant access to vital nutrients. The algae provides intestinal nourishment and has a soothing and healing effect on the mucous lining. It works to detoxify and purify our system.
Barley Grass and Wheat Grass: Eating barley and wheat grass is like eating a plate of green vegetables. These cereal grasses, are harvested young and are ecologically grown in nutrient rich soil. They are approximately 25% protein and contains all the essential amino acids, concentrated vitamins, minerals and fiber. They have been shown to increase our overall health by reducing intestinal putrefaction and maintaining healthy blood another important component of cleansing.
Klamath Lake Blue Green Algae: This remarkable plant grows 100% organically in the Upper Klamath Lake of Oregon. Blue Green Algae has more protein and chlorophyll by weight than any other plant or animal on earth. Klamath Lake algae is considered to be the most nutrient rich of the algaes.
Balancing pH Levels
When the body is too acidic resulting from an intake of acid forming foods, mucus forming, high fat foods, and toxic food residues, disease and infections are encouraged. This is especially true in cases of arthritis and rheumatic situations. Most foods are alkaline by nature, but often the more processed the foods are the more acidic they become. It is important to balance each meal with a ratio of 75% alkaline to 25% acidity in order to maintain better health. Perfect body pH is 6.4, above is alkaline and below is acidic. It is important that your daily dietary intake of food naturally balances your body pH. Balancing the body's pH is achieved by avoiding foods that create acidic conditions in the body, which can help lessen pain and inflammation.
Foods that create acidity in the body include, meat, dairy, hydrogenated fats, wheat and sugar.
Foods that help restore balance include fruits (when eaten on an empty stomach), vegetables and legumes.
Eliminate: butter, all fried foods, margarine, red meat, shellfish, shortenings or tropical oils (such as coconut and palm oils).
Limit foods that have little or no fiber such as ice cream, cheese, meat, snacks like chips and pizza, and processed foods such as instant mashed potatoes or already-prepared frozen dinners. Too much white flour and refined sugar.
Decrease phosphorus foods such as soft drinks, which are high in phosphoric acid, organ meat (liver, kidney), processed meat, which are especially high in phosphorus, fried foods and vegetable oil, which have a high level of omega 6 and can make inflammation worse. Sugar results in poor absorption of nutrients as does antacids, which neutralize stomach acid and result in poor absorption of calcium (heartburn and indigestion are caused by poor eating habits and NOT ENOUGH stomach acid!)
What You Should Avoid:
Research has shown the foods most often thought to aggravate arthritis include:
*corn, wheat, pork, oranges, milk, oats, rye, eggs, beef, tomatoes, eggplant and coffee.
*processed, packed and fast foods. Hydrogenated fats, margarine, shortening, lard, or products made with them such as cookies, pies, and packaged food.
*dairy products, yogurt, ice cream, cottage cheese, butter and cheeses
*wheat products
*alcohol
Eliminate: butter, all fried foods, margerine, red meat, shellfish, shortnings or tropical oils (such as coconut and palm oils).
Limit foods that have little or no fiber such as ice cream, cheese, meat, snacks like chips and pizza, and processed foods such as instant mashed potatoes or already-prepared frozen dinners. Too much white flour and refined sugar.
What you don't eat may be even more important than what you do eat. Avoid alcohol and sugar, because they tend to worsen the situation.
Curb your caffeine. One or two cups of coffee can work to kick you into gear in the morning, but its benefits usually end there. Too much caffeine (more than 24 oz a day) is just as bad as too much of anything. Drinking it throughout the day for an energy boost can actually backfire. Caffeine makes you feel like you have more energy, but you really don't. Cut back on caffeine to reduce the high and low effect. Excess coffee robs the bones of precious minerals.
Curb your excess protein intake as this can accelerate bone loss. Excess amounts include more than 140 grams of protein per day. 140 grams is equivalent to approximately a pound of chicken beef, pork, fish. This excess causes the body to excrete calcium and increases the rate of loss of minerals and nutrients.
Decrease phosphorus foods such as soft drinks, which are high in phosphoric acid, organ meat (liver, kidney), processed meat, which are especially high in phosphorus, fried foods and vegetable oil, which have a high level of omega 6 and can make inflammation worse. Sugar results in poor absorption of nutrients as does antacids, which neutralize stomach acid and result in poor absorption of calcium (heartburn and indigestion are caused by poor eating habits and NOT ENOUGH stomach acid!)
Reduce Processed and Refined Foods:
Avoid fried foods, white pasta, white rice, full fat dairy, white potatoes, white bread (baguettes, bagels, pita).
Processed food can rob your food of nutrients and vitamins that your body needs to fight off stress and promote good health. Try to buy whole foods, unprocessed foods and try and stay away from "instant" foods, preservatives, artificial flavors, saturated fats, refined foods, hydrogenated food and MSG.
Reduce Sugar Intake:
Too much sugar can rob our body of essential nutrients. Simple carbohydrates from baked goods, pastries, most crackers and cookies, white sugar and sweets, soda and sweeten juices must be limited to a very small portion or completely removed from the diet. Synthetic sweeteners (Saccharin, aspartame, NutraSweet) can also be a culprit.
Food additives, such as colors, flavor enhancers, stabilizers, and preservatives. Some of the main additives include sulphites, benzoates, and colors prefixed with FD &;C.
If you think certain foods may be making your arthritis worse, try to eliminate them from your diet, one at a time until you feel improvement. Just remember that arthritis symptoms tend to come and go, and relief could be coincident, try eating the trouble food again to if it causes symptoms.
Andrew Pacholyk, MS, L.Ac
http://www.peacefulmind.com/arthritis.htm
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