The Best (and Worst) Foods for Fighting RA

吃鱼是一种健康的选择，这是一个秘密。对于任何与Ra的人，吃脂肪鱼都特别聪明。“数据表明鱼类中的必要成分，欧米茄3，可能会降低类风湿性关节炎的迹象和症状，”南加州大学医学院风湿病学临床医学教授奥雷丁和临床教授。在洛杉矶。为了获得最多的欧米茄，选择三文鱼，鲱鱼，沙丁鱼和鲭鱼 - 关节炎基础建议每周两到四次为这些鱼提供3至6盎司，以降低炎症并保护你的心脏。

Fiber-rich foods such as fresh fruits, vegetables, almonds, legumes, and whole grains can help reduce inflammation in the body. According to the Arthritis Foundation, research shows that a diet high in fiber can help lower levels of a protein called CRP—a known marker for inflammation—in the body. So, go ahead and fill your grocery cart with whole fruits like apples and oranges instead of juice, reach for almonds as your go-to snack, and check labels for fiber content. Experts recommend men under age 50 get 38 grams each day; women need at least 25 grams daily.

While nonsteroidal anti-inflammatory drugs (NSAIDs, like ibuprofen and aspirin) are known to help with inflammation, a mainstay ingredient beloved by top chefs and amateur foodies alike works wonders, too. According to a study inNutrients那extra-virgin olive oil has been shown to block inflammation in similar ways to those standard OTC medications. The cooking staple contains a compound called oleocanthal, which reduces inflammation by blocking the enzymes that trigger it. So, swap out butter for EVOO, wherever you can.

有一个普遍的笑话在大蒜情人就是你网名ld always double—triple?—the quantity in any recipe. If you have RA, that’s not such a bad idea. Garlic has been found to include a compound called thiacremonone, which may reduce inflammatory markers in people with RA. Garlic may also suppress the creation of cytokines, an inflammatory protein, thus boosting your immune system while reducing the onset of arthritic joints and swelling. One study suggests that heating garlic undercuts its anti-inflammatory effects. Try stirring raw minced or grated garlic into dishes raw.

这种多功能的黄色香料是姜黄的活跃成分姜黄素的烹饪和ra的烹饪和有益的佳肴。这种抗炎抗氧化剂已被证明可以安全地降低炎症和疼痛，使其成为一种超级选项。姜黄在印度和中东菜肴中常见，您也可以用它来味道鱼，鸡蛋，汤和冰沙。

If you need a mid-afternoon pick-me-up, consider choosing green tea. The drink contains an antioxidant known as epigallocatechin-3-gallate (EGCG), which may block molecules that have been known to cause joint damage. More argument for tea? It also has polyphenols, a class of chemicals which are anti-inflammatory. To get the most polyphenols in your cup,陡茶5分钟。

Strawberries, blueberries, and raspberries, as well as pomegranates, are among the commonly available fruits that may offer some protection against arthritis, according to a 2018 review of research published inFood and Function。These nutrition powerhouses contain polyphenols, the same anti-inflammatory class of chemicals found in the tea. Pop fresh berries straight from the fridge or top yogurt and oatmeal with frozen varieties.

虽然吃掉整个水果可能会降低你的Ra风险，但饮用果汁可能具有相反的效果。2016年研究发现，无论其其他生活习惯如何，果汁都与人们患者的含量更高的风险有关。与苹果汁和水果饮料一起喝超过五个果糖加糖的果汁的年轻成年人有三倍，而关节炎的可能性是有关节炎的可能性，而那些没有喝过的人喝不少的人。

Can people with RA safely imbibe bubbly or down a beer? The research is mixed. Some studies suggest that, yes, you can enjoy a drinkoccasionally，就像你一样，与你的医生的OK-醇一样，可以与您的药物互动，适度。虽然一项研究表明RA的人可能会因挖掘而遇到负面影响（减少免疫功能和睡眠中断），但另一种表明RA症状的严重程度可能decreaseamong women who drink beer a few times a week. Talk to your doctor about what’s right for you.

Processed foods may containtrans fat尽管FDA以2021年从食物供应逐步淘汰这种炎症成分。要避免反式脂肪，始终检查食品标签，并不用氢化或部分氢化油购买任何东西。琳达·李，M.D.是伯克利高地峰会医学集团的风湿病学，NJ表示，ra跳过油炸食品，冷冻饭和含糖饮料后，ra的人经常报告更好。研究表明，当人们从他们的饮食中取消此类不健康的票价时，身体恢复其自然防御 - 而炎症下降。

Some studies suggest aconnection在饱和脂肪和慢性炎症之间可以恶化症状的慢性炎症。饱和脂肪高的食物包括大多数奶酪，红肉，全脂乳制品和家禽皮肤。你不必彻底拒绝你最喜欢的放纵 - 只是让他们偶尔对待，而不是你常规轮换的一部分。Trumm博士补充说，削减这些不健康的脂肪也可能有助于保持你的体重检查，这反过来可能会更好地控制你的RA。“作为脂肪细胞的尺寸增加，炎性细胞因子的产生增加，可以加剧类风湿性关节炎。”

Dr. Lee recommends limiting sugar intake—she’s seen this one dietary change make a real difference in the lives of many of her RA patients. According to美国临床营养杂志，精制的糖 - 经常添加到像番茄酱，甜点和甜味的饮料释放细胞因子等加工食品中。这些细胞因子充当炎症剂，可能会加剧RA症状。将热量从添加的糖中加入到饮食中的约10％，最大。用餐喝水，避免含糖谷物，享受高纤维浆果，以驯服甜食。