Rheumatoid arthritis is one of the more common autoimmune diseases, affecting nearly 1.3 million adults in the United States. Autoimmune disorders are characterized by an inappropriate immune response, meaning that the body attacks itself instead of foreign bodies. This immune response triggers inflammation that can damage joints and organs.
May is National Arthritis Awareness Month—so today, we’re looking at natural ways to reduce inflammation in the body. With the help of your rheumatologist and new, effective treatments for rheumatoid arthritis, you can better manage your symptoms. And by focusing on including certain inflammation-fighting foods in your diet, you may be able to further reduce pain and soreness in your joints.
The sample daily diet below includes some of the top inflammation-fighting ingredients indicated by research. Give it a try, and let us know on Facebook if you liked it or if you have other recipes to share!
BREAKFAST: Berry-Quinoa Porridge with Antioxidant-Rich Blueberries and Cherries
This simple, go-to breakfast recipe is packed with blueberries and cherries, which contain high levels of the inflammation-fighting antioxidant anthocyanin. With quinoa in place of classic oatmeal, it’s a fresh take on an old standard.
Ingredients
1 cup water
½ cup dry quinoa
½ cup fresh wild blueberries, rinsed
½ cup dried unsweetened cherries
½ teaspoon vanilla extract
¼ teaspoon ground cinnamon
1 tablespoon honey (optional)
In a medium-sized saucepan, stir together quinoa, water, cherries and vanilla extract. Bring to a boil over medium-high heat. Reduce heat and simmer, covered, until the quinoa has absorbed all of the water and is tender. Serve in a bowl and top with blueberries, cinnamon and honey.
Prep time: 5 minutes
Recipe adapted from http://www.healthline.com/health-recipes/cherry-quinoa-porridge.
LUNCH: Chicken, Pecan and Strawberry Salad
Throw a handful of juicy strawberries into a fresh green salad for a healthy, filling lunch that may reduce inflammation. Researchers at the Harvard School of Public Health found that women who ate two or more servings of strawberries per week had a lower likelihood of elevated C-reactive protein. This protein, which is found in the blood, signals the presence of inflammation.
Why not up your strawberry intake for a few weeks with this delicious recipe, and see if it benefits you?
Ingredients
1 lb. cooked chicken, shredded or diced. Leftover chicken is fine. Season chicken however you like.
1 8-ounce package of organic green salad mix
2 hearts of Romaine lettuce, washed and shredded
1 lb. fresh strawberries hulled, washed and sliced
1 red onion, thinly sliced
1 large cucumber, sliced
2 tomatoes, sliced
1 cup crumbled feta cheese
1 cup pecan pieces
¼ cup black olives, sliced
Wash and dry greens, then place in a large serving bowl. Toss with chicken. Add cucumber, onion, tomatoes and strawberries. Top with feta, pecans, and olives. Drizzle your dressing of choice over the salad, and toss to coat. Serve immediately.
Prep time: 30 minutes
Recipe adapted from http://www.rheumatoidarthritis.com/diet-and-exercise/ra-friendly-recipes/pecan-and-strawberry-greek-chicken-salad.
DINNER: Pan-Seared Salmon with Baby Arugula
Chock-full of omega-3 fatty acids, salmon is a natural anti-inflammatory food—plus, it’s a tasty way to get the protein you need. With a salad of fresh arugula, which is high in antioxidants, this meal works hard on behalf of your health.
Ingredients
2 center-cut salmon fillets (6 ounces each)
1 ½ tablespoon fresh lemon juice
1 ½ tablespoon olive oil
Salt and freshly ground black pepper, to taste
For the salad:
3 cups baby arugula leaves
2/3 cup grape or cherry tomatoes, halved
¼ cup thinly slivered red onion
Salt and freshly ground black pepper, to taste
1 tablespoon extra-virgin olive oil
1 tablespoon red wine vinegar
Mix lemon juice, olive oil, salt and pepper in a shallow bowl. Place the salmon fillets in the bowl and toss to coat. Let rest for 15 minutes.
Meanwhile, combine arugula, tomatoes and onion in a salad bowl. Season with salt and pepper, and sprinkle with oil and vinegar to taste. Toss well.
Next, cook salmon skin-side-down in a nonstick skillet over medium-high heat for two to three minutes. Keep the salmon from sticking by lifting it with a spatula every 30 seconds or so. Reduce heat to medium and cover pan. Cook until salmon is medium-rare with crispy skin, three to four minutes more.
Serve each salmon fillet on a large bed of arugula salad.
Prep time: 30 minutes
Recipe adapted from http://www.epicurious.com/recipes/food/views/pan-seared-salmon-on-baby-arugula-242445
Not a fan of blueberries, cherries, strawberries or salmon? If none of these recipes suits your taste, check out the Mediterranean diet for a list of potentially anti-inflammatory ingredients recommended by Harvard Health Publications.
Medical Disclaimer:
The information herein may not be construed as medical advice. The medical information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. It should not be used as a substitute for professional diagnosis and treatment. It is best to obtain medical recommendations from your physician.