The average American watches about five hours, on average, of TV a night, seven days a week. Or about 35 hours a week, give or take. That’s almost a full-time job, eh? It is also likely that during this TV viewing, a person will eat a meal or snack – processed oven food like pizza or fried food like chicken wings, subs with processed meats or microwave dinners. Then we sit around and recite a litany of aches and pains, some of which are caused by arthritis, which, by the way, isn’t feeling any better.

They say, “We are what we eat…” with a shrug. In the case of arthritis, if we eat yummy foods that cause or exacerbate joint inflammation, our joints become inflamed and painful -- with a chance of great harm to the tissue between and around the joint. But no one really discusses this -- it is easier to pop a pill or two than to make some difficult lifestyle changes. But read on -- some changes are worth the effort.

What is arthritis?    

Arthritis is inflammation of one or more joints. “Inflammation” is a process in which white blood cells and immune proteins attack infections, bacteria and viruses. Autoimmune diseases occur when the immune system triggers its defenses to respond to a perceived threat when no actual threat is present. This causes damage to the body's own tissues. Symptoms of joint pain and stiffness typically worsen with age.

Mainly, there are two different types of arthritis, osteoarthritis and rheumatoid arthritis. Osteoarthritis occurs when the cartilage between the bones begins to break down. Cartilage is a hard, slippery tissue that covers each end of the bones that make up the involved joint. Rheumatoid arthritis is an autoimmune disease that initially targets the lining around and between the joints, the synovium. This type of arthritis can eventually destroy cartilage and bone within the joint. The most common signs of these two arthritis types, all involving joints: pain; swelling; redness, and decreased range of motion.


How to Make Arthritis “Worse”

One sure sign of “worse” is when your pain level rises, or your range of motion decreases because of heightened stiffness and pain. Often these symptoms seem to worsen for no reason at all. Signs of inflammation such as redness, swelling, warmth, pain and loss of function often are present. This is due to a chemical released that increases blood flow to the injured area. Fluid also leaks into the area from nearby cells and is responsible for the swelling and pain in the joint. For osteoarthritis cases, wear and tear on the joint can take some time before real harm occurs, but injuries and infections can exacerbate this process and speed up the damage.

Foods and Substances to Avoid

The following foods and substances should be phased out of your diet if you have arthritis because of their mostly inflammatory qualities in humans.

1. Baked goods – Many baked goods contain oils high in omega-6 fatty acids such as corn oil. These fatty acids may trigger tissue inflammation. Look for alternatives rich in omega-3 fatty acids like olive oil, pumpkin seeds and nuts.
2. Dairy products – Dairy products are not good for some people because of the type of protein they contain. This protein attacks the tissue that surrounds the joint, the synovium. Some people find success switching to a vegan diet that contains no animal products. Protein is available from non-meat sources such as tofu, spinach, nut butters and beans.
3. Fried and processed foods – Americans love fried foods, whether it’s chicken for Sunday supper or fried okra for the vegetarian. Researchers at Mt. Sinai School of Medicine found that by cutting down on processed foods such as ready-made meals and eating fewer fried foods, inflammation rates can decrease, and the body’s natural defenses can be restored.
4. Alcohol and tobacco – Studies have found that smokers are more at risk for rheumatoid arthritis, while those who consumed alcohol have a higher risk of gout, a form of arthritis. It is recommended that drinkers and smokers cut down on the using their drugs of choice and eat healthy, exercise and get enough rest.
5. For some who are sodium sensitive, excess salt in the diet could result in more arthritic inflammation. Salt is often used as a preservative in prepared and processed foods. Read food labels to minimize salt/sodium intake in the form of preservatives and additives.

6. Advanced glycation end product (AGE) – This is a toxin that results from high-heat cooking, for instance, when foods are grilled, pasteurized, or fried. AGE damages proteins in the body. To fight AGEs, the body releases cytokines. These cytokines are inflammation messengers. Depending on where the AGEs end up, that joint could become inflamed, painful and stiff.
7. Sugars and refined carbohydrates – For reasons not yet understood, when blood sugar levels rise, so do AGEs, which, as we know, may result in inflammation. So if you really want to be good, you’d cut out baked goods, sodas, processed foods, white flour products and candies.  

Now that you know what not to eat, here are some suggestions for “good” foods for arthritis sufferers.

Healthy Foods for the Arthritis Sufferer

If you have to snack, make those snacks count for something healthy. Nuts like almonds, sunflower seeds, hazelnuts and walnuts are all high in omega-3 fatty acids. Replace processed snacks with fruit or vegetables. These two foods contain antioxidants that help the body fight free radicals, which attack cells and cause cellular damage. Chocolate? Yes -- dark chocolate in the form of at least 70 percent cocoa has antioxidant qualities. Green tea has a great effect of lowering one’s risk of heart disease and cancers. It acts like “liquid vegetables” and has anti-inflammatory effects, whether drunk hot or cold. Add some lemon juice, and you pump up the antioxidant level in this tea.

If you cook, use olive oil, which is rich in omega-9 fatty acids, a substance that reduces inflammation. Grapeseed oil and avocado oil are also great for cooking. Extra virgin olive oil is good for the heart and brain, too, so make the switch. Who can resist the smell of cooking garlic? It has been found that garlic is an anti-inflammatory for swollen joints, according to the Arthritis Research and Therapy Journal. So saute’ on. Herbs rich in antioxidants are thyme, oregano and basil. A recent study showed that mint, cumin and chili pepper have compounds that fight painful inflammation as well.

And last but not least, fish. Fatty fish is rich in omega-3 fatty acids, which help the heart and brain. If you are craving red meat, go for the grass-fed beef. It has been found to be higher in healthy omega acids. So with all these tasty, healthful tips, bon appetit.