To support the joints and alleviate the symptoms of arthritis, it is important to pay attention to nutrition. A properly organized breakfast can help reduce inflammation and improve your general condition.
Experts recommend that products with anti -inflation properties include in the diet. Eatthis.com talks about the seven best habits of breakfast to combat arthritis.
Turn on nuts or walnut paste in breakfast
Nuts are rich in unsaturated fats, which are especially useful for those who suffer from arthritis.
“These unsaturated fats have anti -soverning properties,” explains the nutritionist Lisa Young.
The arthritis fund emphasizes that inflammation in the body is a key cause of many chronic diseases. Therefore, products that fight inflammation can greatly relieve arthritis symptoms.
Studies in the journal American Clinical Nutrition have shown that regular nutrition consumption is associated with lower biomarkers of inflammation, which confirms the positive effect of nuts on a decrease in the inflammatory process.
Provide the body with protein
“Pay attention to protein products, such as eggs, Greek yogurt and protein strips with berries and fresh fruits,” says the nutritionist Amy Shapiro.
The arthritis fund emphasizes that a sufficient amount of protein helps to maintain muscle mass and function, which is especially important if the pain limits your physical activity.
I prefer whole -grain products
Both young and Shapiro are recommended to include whole grain flakes for breakfast.
“Choose oatmeal or toasts of whole grain bread instead of refined products, such as sills. Whole grains contain fiber and have anti -inflation properties that help reduce arthritis symptoms, ”explains Dr. Yang.
Shapiro advises to add seeds, nuts and fresh fruits to oatmeal. It also emphasizes the importance of reducing the consumption of sugar and inflammation products – white flour, treated food, most flakes, sweet yogurts and muesli.
Enrich breakfast with multi -colored fruits
Nutritionists emphasize that the fruits for breakfast provide the body with antioxidants and vitamins that contribute to control of arthritis and reduce inflammation.
The young advises turning on blueberries, oranges and strawberries rich in antioxidants and nutrients.
Shapiro advises choosing whole fruits rich in vitamin C, such as grapefruit, oranges, strawberries and kiwi.
According to a study published in the journal of broadcasting medicine, high products of vitamin C effectively relieve pain associated with rheumatoid arthritis.
Use useful fats
“Good” fats include mono -saturated and polyunsaturated fats that help reduce the risk of various diseases.
Studies in the journal of Mediterranean rheumatology confirm that omega-3 fatty acids, which are part of useful fats, can have a positive effect on the treatment of rheumatoid arthritis, reducing swelling and sensitivity in the joints.
To get such fats, Shapiro advises to add nut pasta to gluten -tastes, avocados and eggs.
Do not forget about vegetables
Vegetables are a necessary part of any healthy diet, so they should also be added to breakfast for arthritis.
“When possible, add vegetables to increase the consumption of antioxidants and fiber,” Shapiro advises.
Examples of ideas from Shapiro – vegetable omelet with eggs with pastures or toast with avocados and slices of tomatoes.
The arthritis fund assumes that a diet rich in fibers helps to reduce inflammation.
Do not miss breakfast
“To start a day with nutrient foods rich in anti -inflationary substances, it is very important. Breakfast also helps to activate metabolism, ”Yang emphasizes.
According to a study conducted in the writings of a power society, adults who regularly miss breakfast often do not have important nutrients, such as vitamin C, which, according to Shapiro, is important to relieve arthritical pain.
In addition, those who do not have breakfast make a less healthy choice during the day, which can worsen the symptoms of arthritis.
Earlier, OBOZ.UA wrote what restless legs syndrome is and how to deal with it.
Source: Obozrevatel
I’m a journalist who covers health care news. I’ve been working in the news industry for more than 6 years. I have experience writing for print, online, and television. My work has been published by various news websites and magazines.
