Today’s typical diets and lifestyles are extremely pro-inflammatory. The Standard American Diet (SAD), full of processed foods, sugar and trans fats, fried foods, refined grains and chemical ingredients, is a main culprit behind our epidemic of inflammatory diseases — not just arthritis but heart disease, cancer, diabetes, dementia, obesity and more. It’s also well-established that chronic stress elevates inflammation with a steady flood of stress hormones. Lack of exercise causes stagnation in the circulatory system, leading to increased inflammation as waste products accumulate in oxygen-deprived tissues, joints and organs.
Eventually, chronic inflammation causes excess scar tissue to build up — a process known as fibrosis. This leads to stiffening of tissues, reduced circulation and loss of function in the affected area. Inflammation also causes a gradual wearing-down of healthy tissues and dries out precious lubrication fluids. So keeping inflammation in check is priority No. 1. The best way to do this is with an anti-inflammatory diet, regular exercise, targeted supplements and healthy stress relief.
The best foods to fight inflammation are fresh produce, particularly green leafy vegetables and brightly colored fruits and vegetables. The same phytonutrients that give tomatoes, blueberries, peppers and countless other plant foods their color, also offer important benefits for inflammation, immune support and numerous other areas of health. Cruciferous vegetables such as broccoli, kale and cabbage contain unique sulfur compounds that can help reduce inflammation and support joint and tissue repair. They’re also high in fiber — another important anti-inflammatory nutrient.
Ginger and turmeric are excellent anti-inflammatory herbs that are shown in studies to help alleviate arthritis pain.
Healthy fats from sources like hemp and flax oils, olive oil, coconut oil and raw nuts and seeds help reduce inflammation, boost circulation and lubricate joints and tissues.
SUPPLEMENTS
One of my top recommendations for inflammation is the supplement
modified citrus pectin (MCP) which binds to the pro-inflammatory protein galectin-3. Excess levels of galectin-3 promote fibrosis in joints, tissues and organs, but MCP blocks these effects. The supplement also helps detoxify harmful heavy metals, modulate immunity and fight cancer, heart disease and other pro-inflammatory conditions.
Curcumin from turmeric is another helpful supplement that works to reduce inflammation by modulating inflammatory pathways, such as NF-kB. It’s also commonly used with the compound resveratrol for greater anti-inflammatory benefits.
Many people report joint relief using glucosamine supplements that support joint cartilage. Sulfur-based supplements such as MSM may also help rebuild joint tissues. Vitamin D3 supports bone health and can help reduce chronic inflammation as well.
Regular, gentle exercise like walking, yoga and swimming are great physical activities for joint health. They’re low-impact, yet they can greatly increase circulation and reduce inflammation — a win/win for arthritis sufferers.
Physical activity also reduces stress, another critical component in alleviating arthritis pain. Other stress-relief practices such as mindful meditation can reduce inflammation and are shown to improve pain response to arthritis.