How Your Diet Can Ease Arthritis

If you suffer from tender knees when taking the stairs, or your knuckles turn red and achy before a storm, you’re probably one of the 50 million Americans (including 300,000 children) affected by arthritis. This disease is a joint disorder characterized by swelling, stiffness, and pain, and the #1 cause for disability in the U.S. Chronic inflammation caused by arthritis is responsible for many health issues and also may lead to varying levels of immune deficiency, promoting heart disease, diabetes, and Alzheimer's.

Arthritis has no dietary “cure,” but there is hope! Research from experts at the Arthritis Foundation shows that nutrition plays a vital role in regulating inflammation, strengthening the immune system, and improving arthritis symptoms. Adjusting your food selections to ease arthritis embodies the tenets of the heart-healthy Mediterranean diet, which is rich in nuts, seeds, and sources of healthy fats, antioxidant-containing vegetables and fruits, fiber-packed whole grains, seafood and lean meats, and is lower in saturated fat, added salt, and excess sugar.

One recent study of 22,000 adults found that following a Mediterranean-style diet produced a 33% reduction in coronary heart disease mortality. Likewise, research has shown consuming foods containing omega-3 fatty-acid like salmon, tuna, and mackerel (ideally 2 servings of 4-5 oz a week), as well as walnuts and flaxseed, can reduce inflammation markers measured in our blood. In fact, one study conducted over a 15-year period found that adults who consumed the most nuts had a 51% lower risk of dying from an inflammatory disease compared with those who ate the fewest.

Eating for arthritis relief often raises the question about the effect of nightshade vegetables, including eggplant, tomatoes, red bell peppers, and potatoes. Nightshade vegetables are disease-fighting powerhouses that boast maximum nutrition for minimal calories, but they also contain solanine, a chemical that has been identified as a culprit in arthritis pain. Currently, no scientific evidence supports this, so test it out for yourself. Some people find relief when nightshade vegetables are eliminated from their diet.

So, time to load our anti-inflammatory shopping cart. Low- or non-fat dairy products, eaten in moderation, are a staple in the Mediterranean diet, and Sifter can help me find heart-healthy yogurt that supports Mediterranean-style eating. Here's how to do it:

  1. From the home page, look for the Shop by Category menu and select Lifestyle Diets.
  2. In the drop-down menu, click Mediterranean-style.
  3. Let’s narrow our search to find yogurt. Scroll up to the Aisles (just above Lifestyle Diets), and pick Dairy. From there, more choices appear, including Yogurt.
  4. Next, let’s get specific and pick Greek Style Yogurt. I’d like to narrow it down even more: scroll down to Health Diets and select Heart Health. Now we have items that are heart-healthy and fit into Mediterranean-style eating. From here, choose your favorite brand. I like to use nonfat Greek yogurt as a substitute for traditional buttermilk dressings, mayo, sour cream, or crème fraîche.
  5. Or I could look for Icelandic yogurt, known as “skyr” (pronounced skee-er), a high-protein, typically low-fat variety.
  6. Before I click Buy Now, now is the time to find some yummy toppings! In a similar manner, we can visit the Baking & Cooking Needs aisle for toppings that are suitable for a Mediterranean-style diet, such as ground flax seeds. Or, we can shop the Snacks & Candy aisle and select some chopped walnuts to sprinkle on our yogurt.

However you decide to sift, you will have a wealth of choices to benefit the health of your heart—and your joints!