Amazing Healing Foods

AMAZING HEALING FOODS — Great for Arthritis and Inflammation. By Dr. Lisa Belisle. (Farmers' Almanac 2011, pp. 83-86)

[Lede] Sixty-eight-year-old Molly Mann began suffering from joint inflammation just after her fiftieth birthday. Once able to knit intricate baby blankets and play piano sonatas, Molly noticed that these pastimes were becoming increasingly painful. She consulted her doctor, who diagnosed osteoarthritis. He prescribed rest, ice, and medication. Molly's hands continued to hurt. Molly's hands hurt less after she began making modifications to her diet. Instead of bacon for breakfast, she ate oatmeal topped with walnuts and ground flaxseed. A simple green salad with olive oil vinaigrette took the place of Molly's typical midday ham sandwich. At dinner, she feasted on curry-spiced salmon with a side of broccoli, in lieu of steak and potatoes.

Molly Mann had discovered a food-based solution to a problem that plagues millions of Americans: inflammation of the joints, also called arthritis.

Arthritis is crippling and all too common. According to the U.S. Centers for Disease Control and Prevention (www.cdc.gov), "The term arthritis is used to describe more than 100 rheumatic diseases and conditions that affect joints, the tissues which surround the joint and other connective tissue." These diseases carry labels such as osteoarthritis, gout, rheumatoid arthritis, and fibromyalgia. While each disease has a slightly different cause, the end result is the same, pain and disability. More than 19 million U.S. adults limit their activities because of arthritis.

↗“The term arthritis is used to describe more than 100 rheumatic diseases and conditions that affect joints, the tissues which surround the joint and other connective tissue.”

American adults also limit their activities because of heart disease, cancer and diabetes. These, and many other inflammatory ailments, are known to be related to diet. Meat, dairy products, processed foods, and some additives tend to cause more inflammation, while certain vegetables, fruits, whole grains, legumes (beans), and "good fats" can actually have the opposite effect.

WHAT TO EAT TO HELP CONTAIN THE PAIN Good fats include those rich in omega-3 fatty acids (O3FAs). Omega-3 fatty acids contain the anti-inflammatory compound alpha-linolenic acid (ALA). Fatty cold-water fish, such as salmon, mackerel, sardines and tuna, are high in O3FAs. Wild fish ingest more algae and thus tend to have more O3FAs than farm-raised fish. Unfortunately, wild fish are being overharvested in most parts of the oceans. Wild and farm-raised fish may also be exposed to unacceptable levels of mercury, a substance that causes nerve damage. Individuals who eat fish should be aware of overharvesting and pay attention to mercury advisories in their area. (For more information, visit www.epa.gov.)

Omega-3 fatty acids and other good fats are available from other sources. Those who dislike whole fish may wish to try fish oil capsules, 1000 mg daily. Flaxseed, nuts, leafy greens, and algae are acceptable nonfish sources of O3FAs. Some references also suggest supplementing with borage, evening primrose or black currant oil, which contain gamma-linolenic acid (GLA).

Saturated fats, trans fats, and partially hydrogenated oils are less desirable fats that may worsen arthritis. Meat, dairy, and other animal products contain saturated fats. Margarine and some vegetable oils, and fried or baked or processed foods such as crackers and chips, are likely to contain trans fats and partially hydrogenated oils. This information is available on food labels. People with inflammation should minimize processed foods and meat in their diets.

[Processed foods and meats may be readily replaced with plant-based foods.] Some types of produce are particularly beneficial: - Cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, and cabbage. These detoxifying foods also offer anticancer protection. - Apples and onions contain quercetin, a substance that may aid those with allergies. - Citrus fruits have abundant amounts of Vitamin C and ALA. - Hot peppers are rich in capsaicin, a compound that reduces pain when applied to the skin (usually found in the form of a cream). - Carrots, sweet potatoes, and other orange vegetables contain the antioxidant beta-carotene and many other healthful substances. - Berries and cherries are very useful in treating gout.

Nutrition experts agree that most individuals should aim for five to nine servings of fruits and/or vegetables each day. Those with inflammatory issues may want to have more. Whole grains and legumes have known anti-inflammatory properties as well. Fiber-rich grains and beans help protect against high cholesterol and heart disease, and against breast, colon and other cancers. These grains and beans contain a myriad of minerals and vitamins, such as selenium and vitamin E. Navy beans, split peas and other legumes also abound with ALA.

The protective effect of grains, beans, vegetables, and fish can be compounded by cooking with certain spices. Recent studies suggest that rosemary and turmeric (a component of some curry powders) may help with inflammation. In his book, Foods that Fight Pain (Three Rivers Press, 1998), Dr. Neal Barnard also advocates the use of powdered ginger, one half to one teaspoon daily.

Patients who continue to have arthritis symptoms after following the above suggestions may need to pay even closer attention to their plates. Many people have specific food sensitivities. According to the National Institute of Allergy and Infectious Diseases (www3.niaid.nih.gov), 1 in 10 individuals is lactose (milk) intolerant. In addition, Dr. Barnard mentions "corn, meat, wheat, oats, rye, eggs, citrus fruits, potatoes, tomatoes, nuts and coffee" as "major arthritis triggers." Soy, often used as a protein source in place of meat, is another potential source of concern. Individuals with gout are especially susceptible to meat, seafoods, and other foods rich in the protein-related substance, purine.

↗“corn, meat, wheat, oats, rye, eggs, citrus fruits, potatoes, tomatoes, nuts and coffee”

[Some individuals may be susceptible to inflammation caused by food additives.] Those who believe they suffer from specific sensitivities should keep a food journal, which can be shared with healthcare providers. Healthcare providers may suggest additional testing or an "elimination diet" to determine which foods are triggering symptoms.

Sleep, stress, activity levels, and environmental exposures can trigger inflammation as well. Less sleep and more stress can make pain worse, while activity may either worsen or improve pain. Chemicals found in personal, household, and construction products may also impact arthritis.

Dietary changes are not the only means of decreasing inflammation. It is also important to maintain a reasonable weight and engage in regular exercise. Many communities have yoga classes that emphasize gentle stretching, and movement programs such as tai chi. Swimming and biking may allow for aerobic activity while minimizing the stress on joints. For those who are able, walking is one of the best forms of exercise there is.

When your lifestyle changes fail to improve arthritis, there are other options. Traditional therapies include rest, anti-inflammatory medications, physical therapy, and surgery. Healthcare providers may also suggest alternatives like massage and acupuncture. Acupuncture (sterile needles inserted at various points on the body) has been recognized by the World Health Organization as an effective way to manage pain caused by arthritis.

Molly Mann was able to manage her pain with dietary modifications alone. She experienced relief from her arthritis by substituting good fats and plant-based foods for less desirable fats and processed foods. Her hands hurt less, and she was able to knit and play piano once again. Oatmeal, leafy greens, and curry-spiced salmon; Molly Mann's simple but effective inflammation solution.

THESE ADDITIVES INCLUDE: - Flavor enhancers such as monosodium glutamate (MSG), found in packaged soups and drink mixes. - Preservatives like sulfites, used on dried fruits and occurring naturally in red wines. - Yellow dyes #5 & #6. - Insecticides, antibiotics, hormones, and other medications used in animals raised for meat. - Pesticides used on fruits and vegetables.

OTHER RESOURCES: Healing with Whole Foods: Asian Traditions and Modern Nutrition by Paul Pitchford (North Atlantic Books, 2003); How to Eat Away Arthritis by Laurie Aesoph (Prentice-Hall Press, 1996); The Inflammation Cure by William Meggs (McGraw-Hill, 2004).

[Byline bio] Lisa M. Belisle, M.D., M.P.H., is a family physician trained in preventive medicine and acupuncture. She emphasizes the importance of nutritious, delicious foods in her Yarmouth, Maine, practice. Visit her Web site at www.doctorlisa.org.