Over 40 million people around the world spend an average of $3,000 a month on medication to manage their pain caused by arthritis.
Some studies have suggested that following the Mediterranean diet plan can actually help to fight against inflammation in people who are struggling with arthritis pain, as well as protect against fracture risks!
What Is The Mediterranean Diet Plan?
The Mediterranean diet plan consists of filling your diet mainly with plant-based foods, replacing your fat intake with healthier fats, limiting your salt intake by consuming more herbs and spices, and eating more fish and poultry.
Best of all, the Mediterranean diet plan also encourages you to drink red wine (in moderation, of course).
On the Mediterranean diet plan, you can consume:
- Fresh fruits and vegetables
- Pasta and rice
- Herbs and spices
- Whole grains
- Olive oil
- Fatty fish
- Low-fat dairy
- 5 ounces of red wine a day
You should do your best to avoid:
- Butter and margarine
- Iodized salt
- Red meat and meats high in fat
How Does This Diet Help My Arthritis?
Most forms of arthritis are progressive, meaning that the older you get, the more you’re going to struggle with the disease if you don’t start working towards slowing the progression.
Several scientific studies have proven that there are certain foods actually fight against inflammation. Salmon, whole grains, nuts, blueberries, broccoli, and ginger are some of the most commonly used foods for their anti-inflammation properties.
What makes the Mediterranean diet the perfect fit for fighting against inflammation is that unlike the Western diet, the Mediterranean diet is literally filled with these anti-inflammatory foods.
Plus, a low carb Mediterranean diet can actually help you lose weight and manage your diabetes better if you’re struggling with insulin resistance.
Does It Really Work?
If followed correctly, the Mediterranean diet can absolutely help you manage your arthritis pain.
The fruits and vegetables that are consumed on this low carb diet are filled with antioxidants that help to naturally fight against inflammation. Pro tip: the darker or brighter the color of your veggie choice is, the more antioxidants the vegetable has in it!
Avoiding fats that have been highly processed can help to minimize the markers in your body that cause inflammation. But, you don’t have to give up on your fat cravings yet! Instead of eating butter, vegetable oil, or margarine, try adding in olive oil and avocado oil!
Getting rid of all of the excess salt in your diet with spices will not only help to ensure that your dishes are full of flavor but actually can also help fight against your arthritis. Spices such as ginger and turmeric are both natural anti-inflammatory spices.
Wrapping It Up
Managing your health through diet is entirely possible and can even be absolutely delicious. The Mediterranean diet plan is a healthy diet that you can adapt to a lifestyle change to not only manage your arthritis pain but even to lose a little weight!