I'm going to reveal the top five anti-inflammatory foods to help you fight against arthritis hey everyone Dr Jeff pay here as a sports medicine doctor I've treated thousands of patients with arthritis and I've seen firsthand how powerful nutrition can be in managing symptoms when you start viewing food as medicine you unlock A New Path to pain relief improved mobility and getting back to the activities that you love and enjoy so let's start by talking about the first food which is fatty fish these include salmon mackerel and sardines these fish are rich in omega-3 fatty acids
particularly EPA and DHA which have strong anti-inflammatory effects Omega-3s can reduce levels of cyto kindes and other compounds involved in inflammation making them particularly beneficial for those with inflammatory conditions like arthritis and there's actually pretty good research to back this up one study found that supplementing with omega-3 fatty acids resulted in sign ific pain relief and improved function in those suffering from osteoarthritis so adding some salmon to your dinner could actually decrease your Reliance on over-the-counter pain medications in addition the benefits of Omega-3s go Way Beyond just your joints there's actually pretty robust research that
they're great for your heart and your brain health so it's like a triple win the next anti-inflammatory Powerhouse is nuts and seeds these include walnuts almonds pistachios flax seeds and chia seeds many nuts in seeds are rich in ALA which is a plant-based omega-3 fatty acid that has potent anti-inflammatory effects they are also ped with antioxidants to help neutralize free radicals and reduce oxidative stress which is a key driver of inflammation in osteoarthritis several studies have demonstrated the potential benefits of nuts and seeds in reducing inflammation for example a multiethnic study of atherosclerosis found that
frequent nut and Seed consumption is associated with lower risk of cardiovascular disease and type 2 diabetes they reported lower inflammatory markers such as C reactive protein inter Lucan 6 and fibrinogen other Studies have linked regular nut consumption with lower body weight and reduced risk of obesity which is a significant risk factor for arthritis progression okay the next anti-inflammatory food group is a little bit sweeter berries these include blueberries strawberries raspberries and blackberries they're not just nature's candy they really hold powerful anti-inflammatory effects and are also rich in antioxidants in fact berries rank among the highest
antioxidant containing foods so like we've already been talking about with nuts and seeds antioxidants help protect our body from damage and fight inflammation there was a study that examined how eating strawberries affected people's pain and inflammation from knee arthritis after 12 weeks researchers found that strawberries reduced interlukin six i1 beta and Matrix metalloproteinases compared to controls these are biomarkers of inflammation and cartilage degradation the results also showed that strawberri significantly reduced pain over the 12we period number four on our list is leafy green vegetables we all know leafy greens are good for you but how
do they fight inflammation well they are packed with nutrients minerals and you guessed it antioxidants so there's a big theme here in eating foods that are rich in antioxidants all of these are important nutrients that help lower inflammatory markers in the body which can then reduce joint stiffness and improve pain one big standout nutrient is magnesium population data suggests approximately 50% of Americans consume less than the recommended daily amount of magnesium the reason this matters is because lower magnesium intake is associated with worse pain and function in osteoarthritis the inverse is also true higher magnesium
intake is associated with better joint architecture including increased cartilage thickness and increased cartilage volume the last food to round up the top five is olive oil specifically extra virgin olive oil olive oil has potent anti-inflammatory properties and a rich nutrient profile one very interesting compound is oleocanthal which has been shown to have similar anti-inflam flammatory properties to ibuprofen by inhibiting the Cox enzymes and this translates to real clinical outcomes this study found that olive oil resulted in decreased pain and Improvement in activities of daily living in those with osteoarthritis and rheumatoid arthritis just like fatty
fish olive oil is also high in monounsaturated fatty acids which has been associated with reduced inflammation and improved lipid profile this is why regular consumption of olive oil is linked to improved cardiovascular outcomes such as heart attacks and strokes similar to nuts regular olive oil consumption is also linked to lower body weight and reduced risk of obesity again this is a very common and significant risk factor for osteoarthritis progression so those are my top five anti-inflammatory foods to fight against arthritis but what if I told you you could take things one step further there are
three powerful supplements that can tackle osteoarthritis pain all backed by clinical trial evidence click on the next video to discover what they are and learn how they can make a real difference in how you feel
