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