Arthritis or osteoporosis is a bone-related disease that is very common nowadays. Arthritis is characterized by pain and swelling in the joints while osteoporosis causes the bones to become brittle and weak. These diseases affect both, men and women, you can cure them by taking medicines but now people also focus on their diet plans when they came across situations, they find this way more natural and healthier. Low-carb, high-fat diets such as Ketogenic diets are very beneficial for bone-related diseases.
Low-Carb Diets, Arthritis, and Joint Pains
Low-carbohydrate diets such as Ketogenic diets or Mediterranean diets are a good source of nutrition that can reduce inflammation in the human body, which means they are beneficial in treating arthritis (2) and joint pains. This diet contains a huge number of foods such as fatty fish, leafy vegetables, berries, and other numerous foods that contain antioxidant and anti-inflammatory properties and vitamin A and C. All these nutrients help in the reduction of arthritis or bone-related diseases.
Keto Diet and Gout: What You Should Know
The person who already have gout issues, it is a must for them to consult with their doctor when they start a ketosis diet like the low-carbohydrate, ketogenic diet plan contains a good amount of uric acid. Although, keto is a very healthy diet for arthritis or joint pains gout is different, as it causes by uric acid. However, to avoid the gout situation, you can simply add excess lemon juice or electrolytes to your keto diet plan, by doing this you can easily solve the gout problem while being on the ketosis diet.
The 9 Best Foods for Arthritis Pain
Fatty Fish and Omega-3 Fatty Acids
Fatty fish and omega-3 fatty acids are the foods that can reduce inflammation, swelling, joint pain, and stiffness in people with arthritis pain. It is mostly recommended to eat fish twice a week but you have to maintain your omega-6 ratio to omega-3 ratio. You can also consume fatty fish more than twice per week or by lowering the intake of processed foods such as industrial cooking oil or grains etc. can maintain the omega-6 to omega-3 ratio easily.
It is important to consume more omega-3 or enough to balance out omega-6 as it is a healthier fat. You can consume fatty fish such as salmon or sardines and you can also take supplements rich in omega-3 such as krill oil.
Beef Bone Broth
Arthritis is a disease of joint pain that results in inflamed or damaged cartilage, the cartilage which is made up of collagen proteins. Collagen is a crucial protein, that makes about 27% of the human body and it contains a high concentration of proline and amino acid glycine.
The nutritionist recommends consuming 10 grams of collagen protein daily, to ease arthritis pain and inflammation. The collagen protein goes straight to the damaged cartilage sites and helps to repair them. Collagen is an effective and safe way for inflamed joint pain and to increase the mobility of it.
Beef bone broth is the best way to consume collagen protein but it is difficult to make every day, as it is very time-consuming. The more convenient way is to take collagen protein supplements daily to get the benefits of the protein.
Fermented and Probiotic Foods (and Supplements)
The human body contains bacteria which is known as the microbiome, they are also present in your gut and are very important regarding health and disease. Many studies (1) have proved that a person with arthritis pain may have different bacteria in their gut that contribute to the disease and increased inflammation.
The fermented and probiotic foods and supplements can treat the inflammation and pain caused by the bacteria. You have to increase the number of good bacteria firstly and then secondly, by increasing levels of anti-inflammatory chemicals in your gut.
The best way to amplify the good bacteria quantity is by taking probiotic supplements or by consuming fermented veggies, kefir, and yogurt, these dairy products are low-carb and keto-friendly.
Kale and Leafy Vegetables
Kale is a versatile vegetable that you cook or bake into veggie chips, eating raw in salads and you can also add it in smoothies. This vegetable contains anti-inflammatory compounds such as diindolylmethane and sulforaphane, they can reduce joint pain and inflammation.
Deficiencies of vitamin C and A are also the risk factors for arthritis but eating kale can also help you with these deficiencies, as 100-grams of kale contains 4.812 IU of Vitamin A and 93 milligrams of Vitamin C.
You can also consume spinach, if you do not like the slightly bitter taste of kale as spinach also contains vitamin A and C, it also reduces inflammation joint pain
Herbal or green tea is a drink rich in antioxidants and polyphenols which can help reduce joint pain and inflammation. Green tea has more efficiency than typical drugs as it contains epigallocatechin-gallate, it is a catechin found in green tea which retains its ability to treat arthritis for a longer period rather than traditional drugs.
Make the green tea at home by using high-quality loose leaves and herbs, steep it between 165F to 180F degrees, in this way more beneficial compounds will be preserved in it.
Garlic, Turmeric, and Ginger
Garlic is an exceptional functional food that can help you with arthritis pain as it contains anti-inflammatory components such as thia-cremonone and organ sulfur compounds. Regular consumption of garlic can reduce inflammation, swelling, joint pain and it strengthens your immunity system as well.
Ginger and turmeric both are pungent rhizomes, they both play a significant role to treat arthritis pain
Turmeric contains curcumin, which has anti-inflammatory properties to treat arthritis. You can add the turmeric to your tea or use dried turmeric powder on various dishes and you can also cook your meals with turmeric powder. Curcumin supplement is another way to consume turmeric but the important thing is to consume it enough either in food or supplement form.
If you are not a big fan of turmeric, you can also use ginger instead of it as it provides the same inflammatory properties.
You can apply ginger-infused oil topically, take standardized ginger supplements, add it to your tea or you can also cook with it.
Blueberry is a keto-friendly fruit that is low in carbs and high in fiber. However, the true reason to eat blueberries for arthritis pain is the high concentration of flavonoid antioxidants known as anthocyanins which are very beneficial and healthy.
Anthocyanins can reduce joint pain, inflammation, and reduce swelling, they are also responsible for the beautiful vibrant color of the blueberries. They can help you a lot with arthritis pain symptoms.
Extra Virgin Olive Oil
Consuming extra virgin oil can reduce oxidative stress and inflammation which promotes the repair process and also protects the bone cells. You can cook with it or drizzle it on dishes and you can also massage the joint with it.
Never use non-virgin oil as it contains low antioxidants and due to the high-heating process, it can also contain inflammatory compounds which are very harmful to arthritis pain. So, always use extra virgin oil and also cook with it at low temperatures.
Nuts contain a high amount of calcium, zinc, fiber, magnesium, omega-3 fats, and vitamin E, these play an important role as anti-inflammatory compounds, they can reduce inflammation pain, and stiffness.
Just consume a handful of nuts daily to treat the arthritis pain.
Don’t forget to read our complete list of what to eat and what to avoid in Keto diet
The Foods to Avoid for Arthritis Pain
There are some food categories that you should avoid as they can worse the arthritis disease, following are the foods that can be harmful to the inflammation pain:
Refined carbs cause the production of advanced glycation end (AGE) oxidants, which contributes to inflammation production. White bread, potato chips, white rice, etc. are the foods that contain refined carbohydrates, avoid the intake of these carbs.
The added sugars in various foods can increase the risk of arthritis pain, as these sugar particles promote the release of cytokines, which cause inflammation in the body. These products include sweet candies, soda beverages, sweet drinks, and tea, and other various categories so you should limit the intake of processed sugars or just completely avoid them.
Processed foods can cause arthritis pain as they contain substances that can stimulate inflammation in the human body, these foods include processed meat, processed cereals, etc. Many studies have proven that processed foods are harmful to joint pains, so just avoid eating them.
How can these dietary foods help you with arthritis pain?
The dietary foods or supplements are not going to cure the arthritis disease, but they can contribute to mild symptoms and can result in reduced inflammation and pain. These dietary foods help you with;
Lower cholesterol levels:
A person with arthritis pain usually has high cholesterol levels, which can further because inflammation that is more severe and painful, so consuming dietary foods or a specific diet such as a ketosis diet can help you to lower the cholesterol levels, causing relief in arthritis disease.
Controlled body weight (Weight Loss):
The extra weight can put pressure on the joints, which can cause pain and swelling and the excess fat can cause inflammation so, being overweight is a major cause of arthritis disease. So, healthy diets can maintain your body weight which will not cause arthritis situation. With the keto diet, even if you want to have a bulky body, you can gain healthy weight. Add keto to your weight loss journey and start noticing rapid weight loss.
When you do healthy eating, it keeps a balance in the processes and functioning of the body, which reduces the risk of diseases such as arthritis.
Reduction in pain and inflammation:
A nutritious and healthy diet can help you to prevent arthritis pain, it cannot cure it completely but can reduce inflammation, swelling, and pain.
There are various foods available that contain anti-inflammatory compounds, eating a diet high in foods with antioxidants and Vitamin A and C can stop further damage to joints.
Arthritis can easily be treated by taking foods that contain antioxidants and anti-inflammatory properties, a better way to consume these nutrients is by following a low-carbohydrate diet and high in anti-inflammatory foods, keto is one of those diet plans. The foods that are recommended for arthritis, are all included in the keto diet. Being on a diet is more preferable as it makes your eating cleaner and healthier rather than just eating some good foods with a bunch of unhealthy foods.