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Three delicious snacks that fight inflammation, joint pain and arthritis, according to experts
If you have arthritis, a healthy diet and lifestyle can help improve your symptoms. And so, according to US-based surgeon Dr Nick Pappas, three important snack foods that not only reduce inflammation and irritation â key symptoms of all types of arthritis, but also give you energy and strengthen your bones â should be consumed frequently. Read on to find out what they are.
Making the right dietary choices is one of the best ways to manage symptoms and reduce the risk of complications
If you have arthritisâa debilitating and painful disease that causes inflammation or stress in one or more jointsâmaking the right dietary choices is one of the best ways to manage symptoms and reduce the risk of complications. Eating healthy foods increases your overall well-being and improves your quality of life.
According to experts, there are more than 100 types of arthritis, but osteoarthritis is the most common. Other types include rheumatoid arthritis, psoriatic arthritis and gout. All of these cause pain and inflammation. And so, what you eat and drink during arthritis has a huge impact on your symptoms. Dr Nick Pappas, a board-certified surgeon in the US, shares his three favourite easily available and delicious snacks to reduce joint inflammation, which are:
Blueberries
Blueberries are rich in polyphenols â Natural chemicals that are rich in anti-inflammatory properties. The anthocyanin polyphenols in blueberries â which give them their blue color â are a major contributor to their anti-inflammatory effects. Anthocyanins also help fight inflammation by neutralizing harmful free radicals and reducing oxidative stress.
Apart from antioxidants, blueberries are also rich in fiber which aids digestion and boosts metabolism which accelerates fat burning during exercise. According to studies, blueberries improve pain, gait performance and inflammation in people, especially those suffering from knee osteoarthritis.
âI think adding these little things to my diet has definitely helped keep my joints happy and inflammation down, especially after heavy workouts,â Pappas recently posted on TikTok.
Walnut
Walnuts are high in omega-3 fatty acids, which control inflammation, helping to keep arthritis symptoms at bay. Omega-3 fatty acids help with inflammatory types of arthritis such as rheumatoid arthritis, psoriatic arthritis, reactive arthritis, and ankylosing spondylitis.
Walnuts are also a powerhouse of alpha-linolenic acid or ALA â a type of omega-3 fatty acid. According to studies, these tree nuts also reduce C-reactive protein â a marker of inflammation associated with arthritis and heart disease. Walnuts are also rich in other nutrients like protein, calcium, magnesium, zinc and vitamin E that reduce inflammation associated with joint diseases.
dark chocolate
Pappas says he always ends his day on a sweet note, which doesnât hurt. âI eat three small pieces of 70 percent dark chocolate after dinner to reap the anti-inflammatory effects of the flavonoids as well as improve satiety,â he writes.
Dark chocolate is rich in flavonoids Which reduce inflammation and irritation. Experts say that the darker the chocolate, the more antioxidants it contains, so it is best to choose chocolate with at least 70 percent cocoa and less sugar. In addition, dark chocolate consumed in moderation also helps you get a more restful and peaceful sleep. It promotes the production of serotonin â the happiness hormone that makes people feel more zen about their lives.
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