Arthritis is inflammation in the joints that can cause serious pain. The cause of arthritis can be
unknown or stem from age, genes, excess weight, injuries, infections or be work related. Anyone who
has arthritis knows how a flare up can make you want to curl up on the couch and not move. I have
patients who tell me they know when bad weather is coming, because the inflammation in their joints
is telling them snow or rain is on the way!
There are ways to fight back! Nutrition and exercise can be your joints best friends. Exercise is crucial
in this battle. Though it may seem overwhelming to get moving while in pain, not moving will only
make the joints feel stiff and more painful. Exercise strengthens the muscles, thus keeping stress off
your joints, it helps you maintain bone strength, helps you become more flexible, controls weight,
helps you sleep, and enhances your life. You don’t have to run a marathon but get out there and
enjoy summer walks or swim/ walk in one of the several pools Panther Valley offers. Do a water
aerobics class or yoga!
There are foods that reduce inflammation and foods that increase inflammation. Foods you WANT to
eat are: Olive Oil, cherries, broccoli, garlic, salmon, trout, pineapple, kale, bok choy, hazelnuts,
grapes, walnuts, red peppers, apples, avocados and black beans to name a few.
Foods to AVOID: when really inflamed avoid dairy and gluten products (it does not mean you are
gluten intolerant, it can just make flare ups worse), no fried foods, no processed sugars or
prepackaged snack foods (they release an inflammatory trigger called cytokines that exacerbate
arthritis) No white potatoes, bread or crackers.
With any exercise and food change, check with your physician to make sure it is right for you.
Try this anti – inflammatory delicious side dish! It includes an amazing spice called turmeric (hidden in
turmeric’s root is a powerful compound called curcumin, it has a unique ability to block an enzyme
that causes inflammation), as well as other foods on the WANT to eat list.
BLACK BEAN SALAD:
2 Avocados, 2 Mangos (or nectarines), 1 can of black beans (drained) a jalapeno pepper (seeds
removed and finely chopped), 2 tablespoons fresh lime juice,1 tbsp olive oil and 1 teaspoon turmeric.
Peel and cut the mangos, peel and cut avocados, chop jalapeno, mix together with lime juice and a
table spoon of olive oil in a bowl. Then heat up the drained black beans in pan, add the turmeric.
When hot, add the cold mix from bowl, stir gently and eat with any protein! Then go for a walk!!