FOOD

Grilled, broiled, or fried meats (and other fried foods). 

Meats contain high levels of advanced glycation end products (AGEs), a toxin that generates inflammatory reactions and leads to tissue damages within the body. When cooking meats at particularly high heat levels, such as frying, grilling or broiling, more AGEs are formed in foods and trigger an inflammatory response. Instead, it is recommended to steam, simmer, or braise lean proteins.

Fatty foods full of omega-6 fatty acids.

 Trans fat, also known as trans-unsaturated fatty acids or trans fatty acids, are typically found in packaged goods, margarine, and vegetable oils and are used to reduce the chance of food spoilage and increase the shelf life. Research has shown that the consumption of trans fats can increase inflammation. Additionally, trans fats can increase the risk of insulin resistance and obesity, which is a known risk factor for rheumatoid arthritis.Trans fats can also raise bad cholesterol and lower good cholesterol, which increases the risk of heart disease.

Sugars and refined carbohydrates.

Digesting these molecules triggers the release of cytokines, or inflammatory messengers in the body. Sodas, juices, and pastries are full of sugars that lead to inflammation. Individuals should also be on the lookout for sugar substitutes and foods that end   in –ose: fructose, sucrose, glucose. I’m saying you should completely cut out cookies and cakes forever, But definitely just have them on occasion. While they may satisfy your taste buds, your joints may not be so happy.

Gluten.

If a person already has a sensitivity to gluten, foods containing the substance should be avoided.

Preservatives and flavour enhancers.

Monosodium glutamate (MSG), a chemical ingredient added to many foods as a flavour enhancer, has been shown to trigger inflammation. Pay attention to your food labels.

Alcohol.

Alcohol in moderation might be ok. In fact, red wine contains resveratrol which has been found to have anti-inflammatory effects. On the other hand, though, too much alcohol can cause liver damage, enhance medication-induced liver toxicity (particularly if you take methotrexate), and cause inflammation. It is recommended that women consume no more than one glass of wine per day, and men consume no more than two. If you are taking non-steroidal anti-inflammatory drugs or acetaminophen, alcohol can increase your risk of stomach bleeding and liver problems, respectively. Be mindful of your medications and talk with your doctor about any potential side effects. For me personally I can not tolerate white wine.

Diet won’t cure rheumatoid arthritis (RA), but the right food choices can help by controlling the inflammation that wreaks havoc in the body, delivering nutrients your body needs and helping you maintain a healthy weight. That’s important because excess weight adds to pressure on achy joints. What’s more, body fat produces proteins called cytokines that promote inflammation.

Mediterranean diet, with lots of fruits and vegetables, whole grains and healthy fats is a good choice for people with RA. I live in Spain and the Mediterranean diet has made a huge difference.

Here’s a look at some foods you should be eating.

Fatty fish 

Salmon, tuna, sardines, herring and other cold-water fish are rich in omega -3 fatty acids, which may help control inflammation. Your body needs a healthy balance of omega-3 and omega-6 fatty acids.

Fruits and veggies. 

Fruits and vegetables are rich in antioxidants, which help stabilize molecules called free radicals that can trigger inflammation and damage cells. They’re also packed with vitamins and minerals the body needs and in polyphenols, all of which may help lower C-reactive protein (CRP), a marker of inflammation. To get the greatest health benefits, eat several types of fresh or frozen fruits each day, but watch out for sugar content in frozen options. Eat a colourful variety of veggies to get the most nutrients. Aim for two cups of fruits and two and a half to three cups of vegetables per day

Whole grains.

 Oats, whole wheat, brown rice, quinoa and other whole grains may lower levels of CRP and reduce the risk of heart disease, which is elevated in people with RA. Whole grains are higher in nutrients and fibre than refined grains. Plus, many products with refined grains contain ingredients that are not healthful, such as added sugars and saturated fats. Read labels and choose breads, cereals and other products that specify a whole grain as a primary ingredient.

Peas and beans.

These legumes are a great source of protein, which is important for muscle health – and people with RA are prone to muscle loss. What’s more, peas and beans are practically fat free, contain antioxidants, and some are rich in folic acid, magnesium, iron, zinc and potassium, all known for their heart and immune-system benefits. Black, garbanzo and red kidney beans and black-eyed peas are good choices.

Nuts. 

Full of healthful monounsaturated fat, nuts are recognized for their heart-protective properties and important nutrients. Try pine nuts, pistachios, hazelnuts and almonds. Walnuts are particularly good for people with RA because they’re high in omega-3 fatty acids. (Ground flaxseed is another good plant source of omega-3s.) But don’t go overboard eating nuts; they contain healthy fats, but they are also high in calories.

Olive oil. 

Use olive oil instead of other oils and fats. In addition to healthy monounsaturated fat, it contains a compound called oleocanthal that reduces inflammation and acts like ibuprofen in alleviating pain.

Ginger 

is a delicious spice with a peppery yet sweet flavour. You can enjoy this spice in various ways, such as fresh, dried, or powdered.Outside of ginger’s culinary uses, people have used it for thousands of years in traditional medicine to heal numerous conditions. These include colds, migraines, nausea, arthritis, and high blood pressure

Garlic

is a popular spice with a strong smell and taste. People have used it in traditional medicine for thousands of years to treat arthritis, coughs, constipation, infections, toothaches, and more

Turmeric

 is a spice popular in Indian cuisine that people have used since ancient times.It’s packed with over 300 active compounds. The main one is an antioxidant called curcumin, which has powerful anti-inflammatory properties Numerous studies have shown that curcumin can block the activation of NF-κB, a molecule that activates genes that promote inflammation

Black pepper

 is known as the king of spices, as it’s popular worldwide. Traditionally, people used black pepper to treat certain health conditions, such as asthma, diarrhea, and many other gastric ailments. Research suggests that black pepper and its main active compound piperine may play a role in reducing inflammation in the body.

Green tea

 is a popular herbal tea that people often tout for its health benefits. This plant is packed with healthy compounds called polyphenols, particularly epigallocatechin-3-gallate (EGCG). Studies have linked these compounds to benefits for the brain and heart. They may also help people lose body fat and reduce inflammation

Rosemary

is a delicious, fragrant herb native to the Mediterranean. Research suggests that rosemary may help reduce inflammation. This is believed to be due to its high content of polyphenols, particularly rosmarinic acid and carnosic acid

Cinnamon 

is a delicious spice made from the barks of trees from the Cinnamomum family. The two main types of cinnamon are Ceylon cinnamon, also called “true” cinnamon, and Cassia cinnamon, which is the most commonly available type. People have prized cinnamon for its health properties for thousands of years. An analysis of 12 studies in over 690 participants found that taking 1,500–4,000 mg of cinnamon daily for 10–110 days significantly reduced the inflammatory markers CRP and MDA. Also, cinnamon raised the body’s antioxidant levels

Numerous studies have linked cinnamon intake to reduced inflammation. However, use cinnamon in small amounts, as it may cause side effects in high quantity.