Managing inflammation is one of the ways to treat or prevent pain. Your diet plays a major role in inflammation in the body, and although eating a piece of fish or handful of blueberries might not diminish the pain after banging your wrist on the counter, they might help prevent painful arthritic flare-ups.
There is some evidence to suggest that an anti-inflammatory diet, rich in vitamins, minerals, antioxidants, and fiber, may work to combat inflammatory arthritis and promote healthy joints.
Food, therefore, may reduce the frequency, duration, and severity of flare-ups.
But there is one catch: the foods must be consumed regularly. Having a handful of blueberries if your wrists lock up isn’t going to help. Instead, anti-inflammatory foods need to be featured regularly.
You’ll also want to avoid pro-inflammatory foods like sugary sweets and beverages, fried foods, and other processed foods that can lead to a strong immune response.
What are the foods that might help you? Most fresh fruits and vegetables, fish, nuts, and natural whole foods will help. But here is a list of some of the best.
Berries: Strawberries, raspberries, blueberries, and blackberries are dense sources of anti-inflammatory nutrition. One study showed that eating blueberries every day can boost cells associated with better immune function.
Fatty Fish: Fatty fish rich in omega-3 fatty acids are also closely associated with lower levels of inflammation. When omega-3s are consumed, they are broken down into compounds called “resolvins” and “protectins,” which have anti-inflammatory effects.
Data also shows they may reduce inflammatory proteins.
The best sources are salmon, sardines, herring, mackerel, and anchovies.