Photo courtesy of Weil Lifestyle
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Dr. Debunker
A Plateful of Pain?
By Andrew Weil, M.D., March & April 2008
Q: I’ve been told that my diet has no effect on arthritis pain. Is this true?
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A: No, it’s not. Inflammation is a root problem in arthritis, and it is often directly responsible for joint pain and tissue damage. Your food choices can either increase or decrease inflammation. In my book Healthy Aging (Anchor, 2007) I give a detailed description of an anti-inflammatory diet. And it is in no way onerous; in fact, it is a very satisfying way to eat, which I follow myself and greatly enjoy.
The first rule is to avoid refined, processed, and manufactured foods, most of which contain pro-inflammatory fats, carbohydrates, and additives. For example, omega-6 fatty acids intensify inflammation, and most people eat too much of them; a major source is refined soybean oil, a cheap ingredient in many processed foods such as cookies, crackers, and snacks. Another culprit is high-fructose corn syrup, the ubiquitous sweetener. It is a quickly digested carbohydrate that disturbs metabolism in many people and favors production of inflammation-promoting substances in the body.
When preparing your food, use good-quality extra-virgin olive oil. Its unique antioxidant (polyphenol) content helps protect all tissues from inflammatory damage. Be sure also to increase consumption of anti-inflammatory omega-3 fatty acids by eating oily fish (sockeye salmon, sardines, herring) at least three times a week. I do this, and every day I take two to three grams of supplemental fish oil, which I recommend to most people, certainly those with arthritis.
Learn to distinguish good carbs from bad carbs by understanding glycemic load—the measure of how carbohydrate foods affect blood sugar. (One helpful website is http://lpi.oregon state.edu/infocenter/foods/grains/gigl.html.) Minimizing spikes in blood sugar by reducing the glycemic load of meals helps contain inflammation. Replace high-glycemic-load foods, such as those made with flour and sugar, with foods that have lower glycemic loads, such as whole or cracked grains, sweet potatoes, winter squashes, and beans. Moderate portions of pasta cooked al dente are better than most breads and potatoes.
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Reduce consumption of animal protein, especially red meat and chicken, which contain a pro-inflammatory amino acid. Instead, eat more vegetable protein such as beans and soy foods.
Eat plenty of fruits and vegetables that cover the color spectrum. The pigments in these foods have health-protective effects. Try to find ways to consume ginger and turmeric in any forms; both spices have powerful anti-inflammatory effects. Two tips: Add a teaspoon of powdered turmeric to soups, stews, and other dishes, and eat candied ginger with bits of dark chocolate (also rich in antioxidants) when you want a sweet treat. And try to include in your diet good-quality tea—especially white, green, or oolong—another source of anti-inflammatory compounds.
For more information, see www.drweil.com/drw/u/ART02012/anti-inflammatory-diet.
A pioneer in the field of integrative medicine, Andrew Weil, M.D., is a bestselling author and the editorial director of www.drweil.com.
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