Last week I discussed the history and some contributing factors for rheumatoid arthritis. This week I will review some foods to avoid and some to seek out.

Obviously, diet can be either a friend or an enemy in this dilemma. Diets linked to rheumatoid arthritis are typically high in saturated fats, meat, dairy, and omega-6 fatty acids. As I have discussed in the past, omega-6 fatty acids come from grain-fed beef and grains as well as refined vegetable oils such as corn oil, safflower oil and margarine. Margarine also contains trans fats which have been shown to contribute to not only rheumatoid arthritis but many other auto-immune and degenerative conditions.

As I noted recently in an article, transfats are being banned in many communities throughout the country. The most publicized recently being New York City. Certain artificial food additives have also been linked to rheumatoid arthritis including Yellow Dye #5 called “tartrazine” which appear to make the symptoms of this condition worse. Diets low in fruits and vegetables and other good sources of fiber can encourage the growth of more harmful bacteria that contribute to the symptoms, of rheumatoid arthritis.

Adverse food reactions also play a large role in rheumatoid arthritis symptoms. Eating certain foods can flare the condition and researchers have found that many patients have an allergic reaction to certain proteins. The main protein that rheumatoid arthritis responds adversely to is gluten. Gluten is found in numerous grains and milk proteins as previously noted. Individuals have found that by eliminating these specific foods they can reduce their levels of inflammation.

Conversely, there are dietary habits that can reduce inflammation and the symptoms of rheumatoid arthritis. Diets high in cold water fish have been associated with lower rates of rheumatoid arthritis. Now, I must emphasize to you, cold water fish such as salmon and cod must be actually harvested from the oceans, not farm-raised fish. Farm-raised fish, in fact, are low in Omega-3 fatty acids and higher in Omega-6 fatty acids than those caught in the wild. So be cautious with the type of fish you are purchasing. Most will be labeled either farm-raised or not labeled at all. If they are not labeled, typically they are farm-raised. Those that are caught in the wild are going to be labeled “Atlantic” or will be qualified as being not farm-raised in some way. The cost will also be proportionally higher.

Many patients experience symptom relief by switching their diets to a high fruit, high vegetable vegetarian or vegan diet. Nutrients which are high in these diets include Omega-3 fatty acids which are typically taken in by eating wild cold water fish. Also, zinc, selenium, vitamin-E, vitamin-C, vitamin-A, as well as the mineral copper may be helpful in reducing the symptoms of rheumatoid arthritis. I must emphasize that the best way to receive these nutrients is through your diet instead of supplementing with synthetic forms, which may not have the same beneficial effect.

Baked halibut could be one of the best foods for helping sore joints associated with rheumatoid arthritis. It has been found that populations who eat fish frequently in their diets have fairly low rates of rheumatoid arthritis. Equally as important, it has been shown that individuals who suffer from symptoms of rheumatoid arthritis who begin consuming beneficial Omega-3 fatty acids found in these fish showed great improvement of their symptoms.

Researchers recommend four to six servings of cold water fish per week as a great way to get Omega-3 fatty acids. Cold water fish includes salmon, halibut, mackerel, tuna, herring, sardines and cod. But, don’t think you will get a good quantity of Omega-3’s by just eating canned tuna fish regularly, because you won’t. If you do not wish to consume that much fish in a week, an Omega-3 supplement can be a secondary method to acquire these Omega-3 fatty acids.

Next week I will discuss the quantities of E.P.A.’s and D.H.A.’s in your omega-3 supplement, as well as the quality of you supplement. I will also talk about vitamin D, and its beneficial affects on rheumatoid arthritis. For more information visit our website www.upchiropractic.com.