March 23, 2011
Arthritis and Nutrition
If you are suffering from arthritis, there are several ways you can slow the onset of this crippling joint disease, and ease your pain in the process.
A healthy diet can make a world of difference. Research has shown a strong connection between diet and the relief of arthritis symptoms. Antioxidants play a major role in this connection. One of the major causes of arthritis is the presence of free radicals (unstable molecules). Free radicals attack and destroy healthy tissue, including the joints.
Think of free radicals as nutritional terrorists. Because they are unstable, they steal electrons from other molecules in their quest to achieve stability.
A diet rich in antioxidants can help suppress this terrorist activity. In his book, "The Arthritis Cure", Dr. Jason Theodosakis points out the best sources of antioxidants, along with the recommended dosages:
Vitamin A: 5,000 I.U. (International Units)
Vitamin C: 500 to 4,000 mg
Vitamin E: 100 to 400 I.U.
Selenium: 55 to 200 mcg
A “near” antioxidant that can also help to alleviate your arthritis symptoms is called boron. While not technically classified as an antioxidant, boron possesses some function of these free radical scavengers. It also appears to play an important role in keeping your joints healthy. Boron’s significance stems from its ability to prevent some cells from releasing free radicals.
Results from clinical trials on boron’s effectiveness on joint health are sparse, however, some studies show that it, indeed has a beneficial effect on arthritis. Anecdotal evidence also supports this. In geographic regions where boron intake is low, osteoarthritis rates are fairly high. Conversely, in areas where the population eats foods rich in boron, arthritis rates are low.
Two of the best natural sources of boron are apples and cauliflower. The recommended serving size of boron supplements is about 3 mg.
Eat foods that are high in iron. These include organ meats, like heart, kidney and liver, lean red meat, and cooked, dried beans and peas. Other sources of iron are green leafy vegetables, poultry, fish, prunes and prune juice. You should also eat plenty of whole grain cereals and breads. Oysters are also considered to be a good source of iron.
Maintain a healthy weight. If your weight is at a healthy level, your chances of developing arthritis decrease.
In fact, one study conducted by researchers at the Boston University Arthritis Center found that women who lost an average of 11 pounds over the course of a decade were about half as likely to develop arthritis than those whose weight stayed the same, or increased in the same time frame.
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