Nutritionist Joy Bauer shares diet tips that could reduce or even
prevent join inflammation, stiffness and discomfort
AS SEEN ON THE TODAY SHOW ON NBC 8/10/05
Nearly 70 million people suffer from arthritis or some form of
chronic joint pain. But with proper diet, you may be able to reduce
and even possibly prevent join inflammation, stiffness and
discomfort. Nutritionist Joy Bauer was invited on the "Today" show
to share some suggestions that will hopefully ease the pain.
The word arthritis actually means joint inflammation. The term
arthritis is used to describe more than 100 rheumatic diseases and
conditions that affect joints, the tissues which surround the joint
and other connective tissue. The pattern, severity and location of
symptoms can vary depending on the specific form of the disease.
Typically, rheumatic conditions are characterized by pain and
stiffness in and around one or more joints. The symptoms can develop
gradually or suddenly. Certain rheumatic conditions can also involve
the immune system and various internal organs of the body.
Types of arthritis
Osteoarthritis
Is a degenerative joint disease in which the cartilage that covers
the ends of bones in the joint deteriorates, causing pain and loss
of movement as bone begins to rub against bone. It is the most
prevalent form of arthritis.
Rheumatoid arthritis
An autoimmune disease in which the joint lining becomes inflamed as
part of the body's immune system activity. Rheumatoid arthritis is
one of the most serious and disabling types, affecting mostly women.
Gout
This condition mostly affects mostly men. It is usually the result
of a defect in body chemistry. This painful condition most often
attacks small joints, especially the big toe. Fortunately, gout
almost always can be completely controlled with medication and
changes in diet.
Ankylosing spondylitis
A type of arthritis that affects the spine. As a result of
inflammation, the bones of the spine grow together.
Juvenile arthritis
A general term for all types of arthritis that occur in children.
Children may develop juvenile rheumatoid arthritis or childhood
forms of lupus, ankylosing spondylitis or other types of arthritis.
Systemic lupus erythematosus (lupus)
A serious disorder that can inflame and damage joints and other
connective tissues throughout the body.
Scleroderma
A disease of the body's connective tissue that causes a thickening
and hardening of the skin.
Fibromyalgia
Widespread pain affects the muscles and attachments to the bone. It
affects mostly women.
Foods that help prevent or manage arthritis
Omega-3 fats
EPA and DHA — the two fatty acids within Omega 3 fats — can be
converted into natural anti-inflammatory substances called
prostaglandins and leukotrienes, compounds that help decrease
inflammation and pain.
In numerous studies over the years, participants with inflammatory
diseases have reported less joint stiffness, swelling, tenderness,
and overall fatigue when taking Omega-3s. In 1998, an exciting
review of well-designed, randomized clinical trials reported that
omega-3 fatty acids were more successful than a placebo ("dummy
drug") in improving the condition of people with rheumatoid
arthritis. The research also showed that getting more omega-3 fatty
acids enabled some participants to reduce their use of nonsteroidal
anti-inflammatory drugs (NSAIDs).
Green Tea
Green tea contains polyphenols — powerful antioxidants that may
fight inflammation. The leaf boasts the presence of a superstar
antioxidant called EGCG (epigallocatechin-gallate) as well as other
notable healing substances, including fluoride, catechins, and
tannins.
Antioxidants in green tea may prevent and reduce the severity of
osteoarthritis. Studies have shown that if you consume approximately
four cups of green tea a day you may be able to protect yourself
from developing arthritis, and if you already have arthritis,
consuming green tea can help to diminish the inflammation it causes.
Three to four cups a day can help protect you against developing
arthritis and if you have it, green tea can help diminish
inflammation caused by arthritis
Chili Peppers
Capsaicin is the phytochemical substance that gives hot peppers
their fiery taste. It's located in the soft, seed-bearing ribs
inside chili peppers.
Chili peppers contain a substance called capsaicin, which gives
peppers their characteristic pungence, producing mild to intense
spice when eaten. Capsaicin is a potent inhibitor of substance P, a
neuropeptide associated with inflammatory processes. The hotter the
chili pepper, the more capsaicin it contains. The hottest varieties
include habañero and Scotch bonnet peppers. Jalapeños are next in
their heat and capsaicin content, followed by the milder varieties,
including Spanish pimentos, and Anaheim and Hungarian cherry
peppers.
Capsaicin is being studied as an effective treatment for sensory
nerve fiber disorders, including pain associated with arthritis,
psoriasis, and diabetic neuropathy. When animals injected with a
substance that causes inflammatory arthritis were fed a diet that
contained capsaicin, they had delayed onset of arthritis, and also
significantly reduced paw inflammation.
Topical capsaicin is now a recognized treatment option for
osteoarthritis pain. Several review studies of pain management for
diabetic neuropathy have listed the benefits of topical capsaicin to
alleviate disabling pain associated with this condition.
In a double-blind placebo controlled trial, nearly 200 patients with
psoriasis were given topical preparations containing either
capsaicin or placebo. Patients who were given capsaicin reported
significant improvement based on a severity score which traced
symptoms associated with psoriasis. The side effect reported with
topical capsaicin cream is a burning sensation at the area of
application.
Cayenne, habañero, chipotle, jalapeño, Anaheim and ancho are just
some of the popular varieties available. Ground chili peppers are
used to make chili powder, cayenne powder and paprika. Chili peppers
are used as a food and seasoning and revered for their medicinal
qualities.
Inflammation control
Inflammation — the body's natural response to danger or damage —
must always be carefully regulated to prevent over activation of the
immune system and unwanted immune response. Many types of cells
involved with the immune system - have been shown to alter their
behavior in the presence of flavonoids. Prevention of excessive
inflammation appears to be a key role played by many different
chemical categories of flavonoids.
It is instrumental in keeping collagen, ligaments and tendons
strong. Vitamin C also can block the effect of inflammatory
substances. As vitamin C inhibits the breakdown of cartilage, it may
be of help to those suffering from arthritis whose cartilage is
often adversely affected. Although, avoid supplemental doses of
Vitamin C since a recent study out of Duke University Medical Center
suggests high doses of Vitamin C worsened osteoarthritis in the
knee.
Spices that help prevent or manage arthritis
Turmeric (Curcuma Longa)
Been used as a medicine since 600 BC for arthritis, digestive and
skin disorders - it's one of five spices used in curry and has
definitive ant-inflammatory capabilities.
Ginger (Zingiber Officinale)
Ginger has been used for thousands of years as a cure in Auyruvedic
and Chinese medicine for stomachaches, nausea, rheumatism, and
toothaches. It contains over 477 compounds with pharmacologic
activity. Fresh ginger is used for common cold symptoms: nasal
congestion, runny nose, low-grade temperature, and aches. Dried
ginger is used for sluggish digestion, nausea and vomiting, poor
circulation and arthritis.
Rosemary (Rosmarinus Officinalis)
Rosmarinic acid has potent anti-inflammatory and antioxidant
activity. You can also find it in peppermint, sage, thyme, oregano,
basil and lemon balm.
Oregano (Origanum Vulgare)
Studies are accumulating that the pizza herb, oregano, is a powerful
antioxidant. Like other antioxidants contained in fruits and
vegetables, the compounds in oregano may help prevent the cell
damage caused by free radicals - highly unstable oxygen molecules
that steal electrons from other molecules they encounter. Free
radical reactions are probably involved in inflammation,
degenerative arthritis and the aging process in general. And
evidence is accumulating that antioxidants may help relieve osteo
and rheumatoid arthritis.
In a test of nearly 100 plants in the mint family, of which oregano
is a member, the pizza herb was the one that had the greatest total
antioxidant activity. Research has shown the antioxidant activity of
oregano and other medicinal mints is due in large part to rosmarinic
acid, a compound with antibacterial, anti-inflammatory, antioxidant
and antiviral properties. Considering how highly it ranks for this
kind of protection, oregano is definitely worth adding to your
pizza, or any other food, if you have arthritis.
Fiery Nectarine Chutney
Makes 3 cups
This sweet and spicy chutney goes great with just about anything!
Jalapenos and ginger possess anti-inflammatory properties which help
alleviate aches and pains associated with arthritis. The nectarines,
red pepper, orange and lime juice provide disease-fighting
antioxidants and Vitamin C. Serve as a dip with crudités and baked
tortilla chips, or spoon a few tablespoons on top of grilled fish,
poultry, turkey sausages and veggie burgers.
2 large, ripened nectarines (about 1 pound), finely chopped with
skin
1 large red bell pepper, cut and chopped
1/2 cup finely chopped red onion
4 teaspoons minced, fresh jalapeño pepper (use more if you can take
the heat!)
2 to 3 teaspoons sugar
1/4 teaspoon salt
1/4 teaspoon ground ginger
1/4 teaspoon allspice
2 tablespoons fresh lime juice
2 tablespoons orange juice
In medium bowl, stir together nectarines, bell pepper, onion,
jalapeño, lime juice, orange juice, sugar, salt, ginger, and
allspice. Refrigerate until serving time.
Nutrition (per ¼ cup serving)
Calories: 19, Protein: 0, Carb: 5g, Fat: 0g, Sat Fat: 0g, Fiber: 1g,
Sodium: 49 mg, Vitamin C: 23 mg
© 2005 MSNBC.com
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