To soften your joints, reduce rheumatism and fight against inflammation, here are some simple and common sense dietary rules.
Good fats against inflammation
While polyunsaturated fats of the omega-6 family are, in excess, directly responsible for inflammation (see At the heart of osteoarthritis: inflammation), others, on the contrary, make it possible to fight against: they are omega-3. Today, there is on average 10 to 15 times more omega-6 than omega-3 in the diet.
Your objective: to restore a correct balance between omega-6 and omega-3. To do this, eat nuts or flaxseeds every day, and adopt rapeseed oil (organic farming oil has a good nutty taste and a beautiful golden yellow colour) for your seasonings. To increase the anti-inflammatory character of rapeseed oil, you can soak in the bottle of aromas such as thyme, rosemary, oregano, mint, garlic…
Do not heat the rapeseed oil, use olive oil or coconut oil instead for cooking. Omega-3 is also found in fatty fish (sardines, salmon, mackerel): two to three times a week (twice a week in children, and during pregnancy and breastfeeding). On the other hand, avoid sunflower, corn and grape seed oils, which are too rich in omega-6.
8 to 10 servings of fruit and vegetables per day
Vegetables and fruit will provide you with the minerals and vitamins essential for good bone health. But they provide much more: antioxidants (vitamins C, E, carotenoids, polyphenols).
These substances neutralize reactive particles called free radicals, which are associated with all inflammatory and painful phenomena. On the fruit side, favour berries and red fruits (blueberries, strawberries, raspberries, blackberries, redcurrants, cherries), citrus fruits, plums, kiwis, pineapples and dates, very rich in antioxidants. In vegetables, the palm is once again found in cruciferous plants (cauliflower, red and white cabbage, Brussels sprouts, kale, broccoli, kohlrabi, kohlrabi, kohlrabi, black radish, turnip, rutabaga, horseradish, etc.), rich in vitamins C and K and numerous antioxidants. You can make a cabbage cure by eating 400 g of cabbage every day, half raw, half cooked.
A large glass of red cabbage juice every day also provides effective protection against rheumatic pain. Peppers, artichoke, celery, spinach, garlic and tomato are also excellent sources of antioxidants.
Spices every day in your dishes
Cinnamon, black pepper, curry and especially ginger and turmeric are anti-inflammatory. Studies show that ginger, turmeric can improve pain and morning stiffness. They should be combined in cooking with onions, garlic, oregano, bay leaves and other spices such as rosemary.