Foods to Help Prevent Rheumatism

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##### Rheumatism can refer to any of a variety of disorders marked by inflammation, pain, and the degeneration of connective tissues -- namely the joints and related structures. The term “rheumatism” is rarely used in modern medicine, but all the conditions it refers to have two things in common: they cause chronic pain and are difficult to treat. Hallmark symptoms of rheumatism and related conditions include pain, stiffness, and limited range of motion. Arthritis is one of the most common forms of rheumatism. Though the Arthritis Foundation doesn’t endorse any particular diet, there are certain foods that have been studied for their anti-arthritic and anti-inflammatory properties. Experts agree that one of the most important things you can do is maintain a healthy body weight, as excess pounds can put extra pressure on the joints. OMEGA-3 FATTY ACIDS Multiple studies have looked at the health benefits of omega-3 fatty acids. Many trials have shown that including omega-3-rich fish oil in your diet, along with anti-rheumatic medications or non-steroidal anti-inflammatory drugs, is associated with decreased joint pain and swelling. You can try fish oil capsules, but other foods rich in omega-3 fatty acids include: • Fatty fish like salmon, tuna, and sardines • Ground flaxseed or flax oil • Walnuts • Dark, leafy greens THE MEDITERRANEAN DIET An analysis of 15 studies that included more than 800 arthritis patients found that a Mediterranean-style diet -- one that is rich in fruits, vegetables, whole grains, olive oil, and fish, with little red meat -- had the biggest impact on arthritis pain. After 12 weeks of following this diet, participants reported 15 percent less pain. Things to include in your Mediterranean diet: • Plenty of fruits and veggies • Olive oil • Whole grains • Beans and legumes • Fish • Little to no red meat VEGETARIAN AND VEGAN DIETS The same analysis of diet and arthritis pain showed that a lacto-ovo vegetarian diet (one that includes dairy and eggs) was associated with improvement in pain. A Swedish study took 66 patients with active rheumatoid arthritis and randomly assigned them to either a gluten-free vegan diet (38 patients) or a well-balanced, non-vegan diet (28 patients) for one year. Participants were analyzed at various points during the study, which included an assessment of antibodies to food allergens not found in a vegan diet. At the end of the study, the vegan group showed a significantly greater improvement in arthritis symptoms (40.5 percent versus four percent). Researchers felt this showed that dietary changes could benefit some arthritis patients, in particular those with sensitivities to gluten and dairy. One concern about vegetarian and vegan diets is getting enough protein to support muscle health. Strong muscles play an important role in reducing joint pain. Vegetarian sources of protein include: • Beans, peas, and lentils • Nuts and nut butter, such as peanut butter • Tofu, tempeh, and soybeans, or edamame Regardless of what type of diet you follow, experts agree that one of the most important things you can do is maintain a healthy body weight, as excess pounds can put extra pressure on the joints. Always check with your doctor before making any changes to your diet, exercise routine, or medication schedule. #####
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