do you recall the adage, “You are what you eat?” It turns out that you are what you drink as well! When we think of nutrition, we frequently think of solid foods. However, what we drink accounts for a significant portion of what we feed our bodies and must be considered an important part of our overall nutrition. Making healthy beverage selections is just as important as making healthy food selections.
What you eat and drink is transmitted as information to your body’s organs, and it can have a negative impact on how you feel. Sugary drinks, such as soda can impair your body’s ability to absorb calcium. Instead, try these beverages. Aside from being healthy options, they may also help relieve arthritis and joint pain.
When it comes to the benefits of tea for arthritis patients, it is one of the most researched drinks. Black, white and green teas are all very high in polyphenols, plant compounds with powerful anti-inflammatory qualities. Green and white teas have the richest polyphenol levels. Green tea is widely regarded as the most beneficial because its active ingredient, epigallocatechin 3-gallate, is a polyphenol (EGCG). EGCG has been shown to have 100 times the antioxidant activity of vitamins C and E. Although there are no large-scale controlled trials of it in people with arthritis such as rheumatoid arthritis, studies have shown that it helps preserve cartilage and bone.
According to research, coffee contains antioxidant polyphenols as well. This means that coffee can aid in the fight against free radicals in the body, which cause cell damage. Coffee may also protect against gout, according to other research. The association between coffee consumption and an increased risk of rheumatoid arthritis (RA) and osteoporosis is debatable. Some studies claim that coffee increases the risk, while others claim that it does not.
Overall, the best rule of thumb is to limit your coffee consumption to one or two cups per day. Pay attention to your caffeine intake and avoid coffee and espresso drinks loaded with whipped cream and syrups, which cause your calorie and sugar levels to skyrocket.
Some argue that going dairy-free is the way to go for arthritis, but the jury is still out on the link between dairy consumption and inflammation. Dairy, like coffee, has been shown in some studies to be inflammatory, while in others, it has been shown to help reduce inflammation. The advantages of avoiding dairy are highly individual, and there is insufficient research to suggest that people with arthritis should avoid milk.
Milk, which is high in calcium, vitamin D, and protein, may help prevent gout and slow the progression of osteoarthritis (OA). To prevent consuming extra calories and saturated fat, choose low-fat milk.
Orange, tomato, pineapple, and carrot juices are all high in vitamin C, an antioxidant that can neutralize free radicals that cause inflammation. Tart cherry juice aid in preventing gout flare-ups and alleviate OA symptoms.
When it comes to juice, be cautious: it’s delicious, but it’s also high in sugar and calories. If you enjoy grapefruit juice, consult your doctor because it can deactivate or alter the effect of many medications.
Many dietitians prefer smoothies over juices because they require the use of the entire fruit or vegetable, giving you the added benefit of fiber, which helps clean out arteries and fight constipation. Antioxidants are abundant in colorful, vibrant fruits and vegetables. Including berries or leafy greens like spinach or kale can provide a significant amount of vitamins and nutrients.
Smoothies made with yogurt are high in both good bacteria (probiotics) and vitamins. Adding a fermented beverage, such as kefir, can also increase probiotic content, reducing inflammation in your body. Make sure to select a low- or no-sugar yogurt or kefir.
Red wine contains resveratrol, a compound with well-documented anti-inflammatory properties. According to some studies, wine consumption is linked to a lower risk of knee OA, and moderate drinking is associated with a lower RA risk. Many experts, however, question the validity of these studies, claiming that it is difficult to distinguish confounding factors in this research. Other research indicates that alcohol has a negative impact on arthritis.
Water is a magical elixir to be consumed. Hydration is essential for flushing toxins from your body, which can aid in the fight against inflammation. Adequate water consumption can help keep your joints lubricated and help prevent gout attacks. Drinking water before a meal can also help you eat less, which can help you lose weight.
8. Ginger Tea
Ginger is well-known for its anti-inflammatory properties. It can inhibit the release of inflammatory molecules like prostaglandins and leukotrienes and pro-inflammatory cytokines, which are proteins found in cells. Ginger also contains gingerol, a compound that not only reduces inflammation but also soothes sore muscles.
9. Chicken Bone Broth
You may have seen glucosamine and chondroitin, a capsule or powder supplement for joint health. The substance is popular among people who suffer from chronic joint pain, but it does not have to be taken as a pill.
Because glucosamine and chondroitin are found in the cartilage of chicken bones, bone broth made from them contains them. Bone broth also helps to reduce inflammation and contains collagen, which is an important component of the joint structure.