The solution to the aches and pains of arthritis may be as near as your kitchen. Some of the most
flavorful cooking oils, herbs, and greens make for a cornucopia of anti-inflammatory nutrients.
The hallmark of osteoarthritis, affecting an estimated 21 million Americans, is a breakdown in the cartilage pads protecting joints. Without this "articular cartilage," bones grind against each other, causing inflammation and pain. In contrast, rheumatoid arthritis is an autoimmune disorder, afflicting some 2.5 million people, in which immune cells attack connective tissue as if it were a bacterial infection.
The most common medical treatments relieve symptoms, but do not alter the underlying disease process. Nonsteroidal anti-inflammatory drugs (NSAIDS), such as aspirin, ibuprofen, and naproxin, have worrisome side effects, including excessive bleeding and stomach ulcers, while the so-called Cox-2 inhibitors may increase the risk of heart disease. Perhaps most disturbing, ibuprofen increases the breakdown of articular cartilage, making osteoarthritis worse in the long run.
Your body, however, possesses the ability to make its own natural anti-inflammatory compounds. So, what goes wrong in people with arthritis?
A big part of the problem is that many people eat a diet built around convenience, microwave, and fast foods - all of which contain large amounts of pro-inflammatory nutrients. Among the worst are refined vegetables oils with omega-6 fats and hydrogenated vegetable oils high in trans fats. In addition, scrimping on vegetables deprives you of anti-inflammatory antioxidants, such as vitamin C and colorful carotenoids and flavonoids.
The omega-6 fats are the building blocks of the body's pro-inflammatory compounds. While they are needed to fight infections, the modern diet provides far too much. As a consequence, the omega-6s squeeze out anti-inflammatory omega-3 fats. Meanwhile, hydrogenated fats, found in fried foods, bakery products, and margarine, cripple the body's handling of remaining omega-3 fats. The result literally primes people for excessive inflammatory reactions - just the kind typical of osteoarthritis and rheumatoid arthritis.
To reverse this situation, start by giving yourself an oil change. Do your best to avoid corn, safflower, soy, and peanut oil in your cooking, all of which are high in omega-6 fats. (At the store, avoid products containing them.) Instead, use the best quality olive oils you can afford. Olive oil is rich in oleic acid, an anti-inflammatory omega-9 fat, that has been shown to benefit people with arthritis.
Three kinds of olive oil are available. "Extra-virgin" is made from the first mechanical pressing of olives. It is the most flavorful - with the taste varying from brand to brand - and richest in vitamin E and antioxidant polyphenolic flavonoids. Antioxidants inhibit the activity of "adhesion molecules," which promote inflammatory reactions in the body.
"Pure" or "classic" olive oil is also made from the first pressing, but it is slightly more acidic and can tolerate higher cooking temperatures. "Light" has the same number of calories, but it has been filtered to reduce its natural fragrance and can tolerate still higher cooking temperatures.
Next, increase your intake of coldwater fish, such as salmon, mackerel, herring, and tuna. These fish contain large amounts of two potent forms of omega-3 fats, eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA). Wild varieties of fish have a higher ratio of these omega 3s, but farmed varieties are acceptable.
One cooking suggestion: pan fry a fillet in olive oil, or bake after lightly coating the fillet with olive oil. If you are concerned about mercury levels in fish, take 200 mcg of supplemental selenium daily. According to Garry F. Gordon, M.D., a leading expert on minerals, selenium renders mercury nontoxic in the body.
Instead of seasoning your fish (and other meals) with salt and pepper, which provide virtually no nutritional value, opt for flavorful herbs, such as basil, oregano, garlic, ginger, and rosemary - the first three make an especially good combination. They will delight your senses and also provide small amounts of anti-inflammatory flavonoids and low doses of natural, safe Cox-2 inhibitors.
Finally, round out your meals with a side dish of vegetables, such as wilted (quickly pan-fried) spinach and garlic or a salad with dark-green leaf lettuces. Vegetables provide the most diverse selection of antioxidants, which temper inflammatory reactions and also protect fats in the body from inflammation-stimulating oxidation.
A dessert plate made from low-carbohydrate fruits, such as fresh apples and berries, contains one more dose of powerful anti-inflammatory antioxidants. It's far better than most chocolates, cookies, and snack bars, which often contain pro-inflammatory vegetable or hydrogenated fats.
REFERENCES
Wolfe MM, Lichtenstein DR, Singh G. Gastrointestinal toxicity of nonsteroidal antiinflammatory drugs. New England Journal of Medicine, 1999;340:1888-1899.
Bombardier P, Lain L, Reicin A, et al. Comparison of upper gastrointestinal toxicity of rofecoxib and naproxen in patients with rheumatoid arthritis. New England Journal of Medicine, 2000;343:1520-1528.
Shield MJ. Anti-inflammatory drugs and their effects on cartilage synthesis and renal function. European Journal of Rheumatology & Inflammation, 1993;13:7-16.
Linos A, Kaklamani VG, Kaklamani E, et al. Dietary factors in relation to rheumatoid arthritis: a role for olive oil and cooked vegetables. American Journal of Clinical Nutrition, 1999;70:1077-1082.
The information provided by Jack Challem is strictly educational and not intended as medical
advice. For diagnosis and treatment, consult your physician.