Page 7 - November Newsletter, 2022

contain other unsaturated fats that similarly help quiet in- Some research also suggests that cherry consumption might
flammation in the body, says Prest. This flavorful oil might decrease levels of C-reactive protein, an inflammatory pro-
even help slow the deterioration of cartilage in people with tein that's associated with autoimmune forms of arthritis
osteoarthritis, according to a research review published (like rheumatoid arthritis), as well as OA.
in Nutrients.
Superfood No. 4. Garlic
Perhaps most exciting for arthritis patients, however, is the
fact that olive oil contains a compound called oleocanthal.
Scientists have determined that oleocanthal has a mecha- This pungent vegetable in the allium family is often touted
nism of action that's similar to the way NSAIDs like ibuprofen for its ability to help ward off cancer, heart disease and the
and naproxen work to ease pain. common cold. There’s also reason to believe that it might
reduce the risk of osteoarthritis. Several studies have sug-
gested that loading up on garlic might translate to less pain
While no one is suggesting that you can toss your pills if you
indulge in spaghetti aglio e olio (spaghetti with garlic and oil) from osteoarthritis of the hip or knee, according to a 2022
more often, swapping saturated fats like butter for olive oil research review published in the European Journal of Pain.
should help decrease inflammation throughout your body
Scientists think anti-inflammatory compounds in garlic inter-
and might make your osteoarthritis more tolerable. (Plus, it's
better for your heart.)Bonus: Eating fatty fish might help peo- fere with prostaglandins, hormones that are produced at the
ple with autoimmune forms of arthritis, including rheuma- site of damage or infection. Components in garlic may also
toid arthritis, better manage their condition. The American combat inflammatory cytokines (proteins) that might other-
Heart Association also recommends eating fish twice a week wise damage cartilage.
to protect your heart.
Superfood No. 5. Spinach and kale
Not a fish fan? Consider taking a fish oil or algae-based sup-
plement that contains EPA and DHA. These leafy greens are loaded with vitamin K, which research
suggests is important for cartilage health, says Prest. That
Superfood No. 2. Olive oil might explain why observational studies have found that old-
er adults who don't get enough K, which also plays a role in
Extra-virgin olive oil doesn't have many omega-3s, but it does strengthening bones and helping blood to clot, are more apt
contain other unsaturated fats that similarly help quiet in- to develop OA. Some scientists believe that vitamin K helps
flammation in the body, says Prest. This flavorful oil might with arthritis by preventing the cartilage from calcifying
even help slow the deterioration of cartilage in people with (hardening).
osteoarthritis, according to a research review published
in Nutrients. While adding more spinach and kale to your diet will also
give you a boost of folate, vitamin C, vitamin A and calcium,
Perhaps most exciting for arthritis patients, however, is the don't rapidly up your intake if you take a blood-thinning drug
fact that olive oil contains a compound called oleocanthal. like warfarin (Coumadin). The vitamin K in these greens can
Scientists have determined that oleocanthal has a mecha- counteract the impact of your blood thinner, so be sure to
nism of action that's similar to the way NSAIDs like ibuprofen check with your doctor before making any major dietary
and naproxen work to ease pain. changes.

While no one is suggesting that you can toss your pills if you Superfood No. 6: Honey
indulge in spaghetti aglio e olio (spaghetti with garlic and oil)
more often, swapping saturated fats like butter for olive oil
should help decrease inflammation throughout your body There’s been some buzz around honey’s purported health
and might make your osteoarthritis more tolerable. (Plus, it's benefits since ancient times, and while more research is
better for your heart.) needed to see whether they truly hold up, this sticky sub-
stance contains numerous natural compounds that explain
Superfood No. 3. Cherries how it might help people with osteoarthritis. According to a
2021 report published in Frontiers in Pharmacology, these
The ruby red hue is a hint that sweet cherries are packed include flavonoids (plant-based antioxidants) such as querce-
with anthocyanins, potent antioxidants that are also found in tin and apigenin, which counter inflammation. What’s more,
blueberries and raspberries. Anthocyanins “may help mini- some honey-derived flavonoids, including luteolin, have been
mize oxidation and oxidative stress that contribute to inflam- found to inhibit matrix metalloproteinases, enzymes that
mation,” including in your joints, says Amidor. play a role in degrading joint cartilage.