Living Well With Arthritis: Nutrition Module

NUTRITION & ARTHRITIS

Arthritis 120+ diseases – many of which include joint and/or organ inflammation COMMON FORMS Osteoarthritis Rheumatoid Arthritis Osteoporosis Fibromyalgia

COMMONALITIES Chronic Pain Decreased Range-ofMotion Stiffness Loss of Mobility/ Possible Disability

What is Nutrition?

The relationship between our body’s functions and the foods we eat.

Good nutritional practice: eat a balanced diet with all the essential nutrients.

Carbohydrates Proteins Fats Vitamins Minerals

Nutrition and Arthritis Good nutrition is essential in easing arthritis pain and inflammation.

A healthy diet can help you lose weight.

Eases pressure on your joints 1lb of weight = 4lb of pressure on knees Reduces cytokine production, a trigger for inflammation Reference dietary suggestions and find the foods that help minimize your symptoms.

Carbohydrates The body’s most immediate source of energy Easily digested Metabolized into glucose, which replenishes the body’s cells

SIMPLE CARBOHYDRATES

COMPLEX CARBOHYDRATES

Proteins The body’s “bodybuilders�

Develop and repair bone, tissue, and cells Regulate biological processes Metabolized into different amino acids There are 20 different amino acids.

9 out of these 20 are essential amino acids, which can only be obtained from the food

How Do I Get All The Essential Amino Acids?

ANIMALDERIVED FOODS

EGGS

PLANT SOURCES

Complete / HighQuality Proteins: Foods that contain all nine essential amino acids in the right proportions.

All other protein sources are Incomplete Proteins.

Complementing Your Proteins GREENS

LEGUMES

NUTS & SEEDS

Plant-based foods can provide all the essential amino acids when paired correctly!

Fats Maintain healthy skin and hair Insulate and cushion organs Maintain body temperature Promote cell function Energy-dense (more so than carbohydrates and proteins)

Two Types of Dietary Fats Saturated fats: Fats commonly found in meat, dairy, and poultry products; solid at room temperature

Unsaturated fats: Fats commonly found in plants, including vegetable oils; liquid at room temperature

Components of a Good Diet Adequate: Gives you the energy and nutrition your body needs for regular function Moderate: Consumed in the right amount Balanced: Contains the right combination of foods from different food groups Varied: Contains a range of foods Nutrient-dense: Contains a high proportion of vitamins, minerals, and nutrients to the number of calories consumed

Balanced Diet

Varied Diet

BLUE & PURPLE

WHITE

LIGHT & DARK GREENS

ORANGE

RED

Choose the Most “Healthy” Plate

PLATE 2 PLATE 1

PLATE 3

Choose the Most “Healthy� Plate

PLATE 3

Balanced & Adequate: Contains meats, vegetables, and lentils; fats, carbohydrates, protein, and fiber Moderate Varied: Colorful; includes both dark and light green vegetables

Nutrition and Arthritis Good nutrition is essential in easing arthritis pain and inflammation.

A healthy diet can help you lose weight.

Eases pressure on your joints 1lb of weight = 4lb of pressure on knees Reduces cytokine production, a trigger for inflammation Reference dietary suggestions and find the foods that help minimize your symptoms.

Dietary Suggestions For Pain Relief Unsaturated fats: “Healthy fats”; consume high fat products in moderation AVOCADOS

FISH

Dietary Fiber: Helps move your food through your digestive system & softens stools

WHOLE GRAINS

LENTILS

ARTICHOKES

Dietary Suggestions For Pain Relief Onions: Contain antioxidants that inhibit inflammation-causing substances (free-radicals) and chemicals contributing to bone deterioration Fruits: Fruits high in fiber and antioxidants can have anti-inflammatory effects

Tea: Green tea, black tea, white tea, and oolong tea can protect you from autoimmune diseases

Arthritis Nutrition MYTHS A dozen raisins soaked in gin will alleviate your arthritis pain.

Dairy products aggravate arthritis.

Arthritis Nutrition MYTHS “Nightshade vegetables� are harmful to those with arthritis.

Low acid, fasting, and raw food diets reduce arthritis pain.

Arthritis Nutrition Myths The more red wine you drink, the better.

Citrus fruits cause inflammation.

How to Read a Nutrition Label SERVING SIZE

FATS

• < 1g of saturated fat • 0g trans fat

NUTRIENTS

• Calcium, vitamins D, C, A

INGREDIENTS

Nutrition Tips Eat more vegetables.

Eat out less often.

Set reasonable goals.

Substitute heavy dressings or oils when possible.

Believe in yourself.

Be a smart shopper.

Track what you eat.

Exercise daily.

Read nutrition labels carefully.

If You Do Eat Out: • Know the menu.

• Avoid supersizing.

• Skip bread.

• Get a side salad.

• Go simple.

Wrap-Up Know the facts.

Find a dietary plan that fits your lifestyle.

Eat a balanced, nutritious diet to manage arthritis pain and inflammation.

Contact Information Arthritis Foundation, Great West Region Northern California Office 657 Mission St., Ste. 603, SF, CA 94105 1-888-391-9389 x13 www.arthritis.org/northern-california