Choose monounsatured oils. Olive oil is a healthy monounsaturated oil that is used in the Mediterranean diet (a diet praised for its anti-inflammatory effects on the body).
Increase the amount of fiber in your diet. A low-fiber diet can contribute to systemic inflammation. Liberally add ground flax seed (which is also high in omega-3 fatty acids) to many of your favorite recipes, smoothies, shakes, and salads. Also try coconut flour which is 58% fiber!
Eat fruits high in vitamin C. These help relieve inflammation. Choose blueberries, blackberries, strawberries, raspberries, kiwi fruit, peaches, mango, cantaloupe melon, and anti-inflammatory fruits like apples. However, try to moderate your intake of citrus fruits that may be too acidic and irritating, such as oranges, lemons, and grapefruit.
Eat fresh produce high in carotenoids. Carotenoids are found in yellow and orange fruits and vegetables. A British study at the University of Manchester Medical School showed that subjects who ate a diet high in dietary carotenoids dramatically reduced their risk of inflammatory arthritis. Carrots, squash, sweet potatoes, and cantaloupe are some examples of foods that contain carotenoids.
Eat superfoods that are rich in antioxidants.When you’re at the supermarket, just remember this rule of thumb: The deeper and richer the color of the fruit or vegetable, the more antioxidant power it has. Choose the most colorful fruits and vegetables in the produce aisle to benefit from powerful antioxidants. Vibrant choices include blueberries, red grapes, mangos, pomegranate, dark green leafy vegetables (such as spinach), Brussels sprouts, red cabbage, broccoli, sweet potatoes, carrots, and squash.
Increase your intake of calcium and vitamin D. Those who suffer from arthritis may suffer from coexisting bone conditions as well. In order to protect your bones, choose foods that are naturally high in calcium such as mustard greens, broccoli, spinach, collard greens, and turnip greens. Foods rich in vitamin D include mercury-minimal tuna, sunflower seeds, and wild-caught salmon. Also, moderate exposure to sunlight increases vitamin D production, which helps the body absorb calcium.
Add anti-inflammatory herbs to your diet. Herbs like turmeric, ginger, and garlic have powerful anti-inflammatory and antimicrobial properties that naturally help boost the immune system.Dietary recommendations for arthritis include:

• Eat foods that are rich in omega-3 essential fatty acids, such as ground flax seed, fish oil, wild-caught salmon, minimal-mercury albacore tuna, and sprouted walnuts.
• Add saturated fats to your diet that have antimicrobial properties such as organic virgin coconut oil. Read more about good fats and bad fats in the Healthy Diet article.
• Choose complex carbohydrates that have a low glycemic index such as brown rice, raw apples, and winter squash.
• Eat more monounsaturated fats found in raw almonds, cashews, and avocados.
• Choose organic cage-free eggs.
• Eat hormone- and antibiotic-free beef and poultry.
• Eat dark green, leafy vegetables.
• Eat nutrient-dense, unprocessed raw foods, such as nuts and seeds.
• When consuming alcohol, use moderation and preferably choose wine, which has anti-inflammatory properties.
• Drink purified water throughout the day.

Foods to AVOID include:

• All simple or refined carbohydrates (sugar, white bread, pasta, cookies, cakes, crackers, etc.) – Read more about good carbs and bad carbs.
• All foods containing refined sugar or synthetic sugar-substitutes such as aspartame, Splenda^®, etc. Choose a natural sweetener like Xylosweet instead.
• Grains and starches, especially processed types
• Vegetable oils (soybean, corn, safflower, and sunflower), which contain pro-inflammatory omega-6 fatty acids.
• Excessive caffeine intake – While moderate amounts of caffeine may be beneficial, excessive consumption can disrupt the body’s systems, causing insomnia and digestive irregularity (constipation or diarrhea).
• Carbonated soft drinks that are acidic and alter the pH level of the blood
• Hydrogenated and partially hydrogenated oils (trans fats) found in many processed foods, deep-fried food, fast food, and junk food – Read more about good fats and bad fats.
• Bottom crawlers such as oysters, clams, and lobster that may contain toxic levels of mercury
• Deep-sea fish such as tuna, mackerel, and swordfish that may contain toxic levels of mercury. Choose minimal-mercury albacore tuna instead.
• Farm-raised fish that contain PCBs and not enough omega-3 essential fatty acids, due to their land-based diets. Choose wild-caught salmon instead.
• Yeast and wheat products (breads, crackers, pasta, etc.) that contain gluten
• Sodium nitrite found in processed foods such as hot dogs, lunch meats, and bacon
• Monosodium glutamate (MSG) found in many foods as a flavor enhancer

Exercise. While it may sound painful to exercise with arthritis, there are techniques that you can use to keep yourself flexible. According to the National Institutes of Health, there are three types of exercise that are best suited for people with arthritis:

• Range-of-motion exercises help maintain normal joint movement and relieve stiffness.
• Strengthening exercises (weight training) help keep or increase muscle strength. Strong muscles help support and protect joints affected by arthritis.
• Aerobic or endurance exercises (bicycle riding, swimming) improve cardiovascular fitness, help control weight, and improve overall function. Weight control can be important to people who have arthritis because extra weight puts extra pressure on many joints. Some studies show that aerobic exercise can reduce inflammation in some joints.

Your healthcare professional may recommend physical therapy to help create a low-impact exercise plan that is tailored for your level of physical ability. The focus of physical therapy should be to protect the joints, while increasing strength, flexibility, and range of motion.

Other tips for treating Arthritis:

• If you are overweight, make every effort to lose the extra pounds. Excess weight puts undue strain and stress on the joints, and can even damage knees and ankles. Eliminating excess weight can relieve the pressure on the joints and reduce the symptoms of arthritis.
• Talk to your healthcare professional about a supervised modification elimination diet. Basically, you start this diet by restricting yourself to eating only non-allergenic foods. Slowly, you reintroduce potential problem foods to see if you have a reaction to them. By identifying food intolerances and food allergies, you can eliminate problem foods that are causing undue systemic inflammation.
• Stop smoking. Cigarettes contain many chemicals that increase inflammation, and greatly aggravate chronic conditions.
• Go outdoors and obtain healthy amounts of sunlight. Moderate exposure to sunlight increases vitamin D production, which is essential for good bone health. People with arthritis are commonly deficient in vitamin D. Vitamin D helps the body absorb calcium. Without adequate amounts of vitamin D, the body cannot effectively absorb calcium, which is essential for bone health.
• Heavy Metal Toxicity can produce vague symptoms that sometimes are mistaken for other chronic conditions. Discuss heavy metal toxicity with your healthcare professional before receiving any diagnosis or treatment for a serious chronic condition. Read more about heavy metal toxicity.
• If you have dental amalgams, or “silver” fillings, get an evaluation from a mercury-free dentist who specializes in the safe removal of mercury amalgam fillings. Find a mercury-free dentist in your area now.

Additional Information about Arthritis

1. Arthritis Overview
2. Common symptoms of arthritis
3. Common causes of arthritis
4. Natural and alternative treatments for arthritis
5. Conventional or prescription medications used in the treatment of arthritis
6. Additional Reading for arthritis