A simple diet that can reduce arthritis in 8 weeks

Arthritis is one of the most painful conditions affecting joints and movements

Arthritis is one of the most painful conditions that affects the joints and their movements, and it can be difficult to manage and live with. There are more than 100 types of arthritis, but there are two main types - osteoarthritis, which develops with age, and rheumatoid arthritis - an autoimmune condition that is more talked about.

In 8 weeks

In this regard, Tamiko Katsumoto, an assistant clinical professor at Stanford University, says that switching to an anti-inflammatory diet can make a big difference in just eight weeks.

As she told the ZOE Health podcast, there are foods that can play an important role in managing and reversing arthritis symptoms, explaining that while there is no cure for arthritis, some factors such as diet, lifestyle changes and medications can help slow and manage its symptoms.

The Right Diet for Arthritis

As for the right diet for arthritis, Dr. Katsumoto says that inflammatory foods, such as processed products, can increase your risk of developing a chronic health condition, noting that the American College of Rheumatology recommends the Mediterranean diet as an anti-inflammatory for people with arthritis.

Dr. Katsumoto praised the Blue Zone diet, which includes lots of plant foods, fish, grains, seeds, nuts, legumes, beans, and lentils, and excludes dairy and meat.

The best vegetables for arthritis

Dr. Katsumoto said the best anti-inflammatory vegetables are “cruciferous vegetables” like broccoli, cabbage, cauliflower, and dark leafy greens. She also noted that chia seeds and flax seeds are ideal because they are rich in fiber, omega-3s, and protein.

According to the expert, omega-3 fatty acids are another superfood that can reduce inflammation, but she also encourages “not overdoing it with fish, and eating smaller fish,” which means avoiding tuna and swordfish.

Ways to fight arthritis

Stay active: Low-impact exercises like walking, swimming, or yoga help keep your joints flexible without adding stress. Maintain a healthy weight: Excess weight puts more stress on your joints, especially your knees, hips, and back — losing a little weight can help reduce pain.

Heat and cold therapy: Warm compresses relieve stiffness, while cold compresses reduce inflammation and numb pain. Strengthen muscles around your joints: Gentle strength training helps support and stabilize your joints, which reduces stress. Stay hydrated: Water helps keep cartilage healthy, which can help ease joint pain.