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Best Breakfast to Fight Arthritis
Inflammation and Pain
June 11, 2009 (last updated, July 2, 2012)
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By Susan M. Callahan, Health Editor and Featured Columnist

What should someone with arthritis eat for breakfast?  If you
are one of the estimated 45 million Americans who suffer from
arthritis, you well know that foods play a critical role in
determining the severity of the pain of arthritis. Certain foods,
notably milk and dairy products, are commonly known to cause
flare-ups of arthritis pain.  Are there other foods which can
decrease the inflammation and pain of arthritic joints?  In other
words, is there an ideal breakfast to reduce arthritis
inflammation and pain?

Arthritis is an inflammatory condition.  The word “arthritis”
comes from the Greek word “arthron” meaning joint and “itis”
meaning inflammation or swelling. Arthritis actually  includes
several diseases, such as rheumatoid arthritis and
osteoarthritis.  Other less common forms of arthritis include
psoriatic arthritis, septic arthritis and arthritis of unknown
cause (idiopathic arthritis).

Rheumatoid arthritis is a chronic painful condition that attacks
not only the joints but also the tendons, fibers and connective
tissues surrounding the joint. The diseased tendons and
connective tissues act like pulleys against the weakened joint,
stretching it in unintended angles and directions. This is why
rheumatoid arthritis can produce gnarled, swollen, twisted and
disfigured joints.

Rheumatoid arthritis is not a disease of the elderly. It typically
strikes during  the peak of youth, from age 20 to 40. The
Centers for Disease Control estimates that of the 45 million
Americans who suffer from arthritis, 22 million suffer from
rheumatoid arthritis .

Osteoarthritis, by contrast, affects the joint’s articular cartilage.
Osteoarthritis is a disease of age, appearing only after your
joints that have been  stressed over the years. Osteoarthritis
typically affects the knees, fingers, spine and hips. However,
since osteoarthritis is caused by stress on the joints—literally
wearing down the joints—it sometimes affects professional
athletes in their 20’s due to the rigors of their sports. They are
20 years old with the knees of 80 year-olds.



























Arthritis is already one of the top 10 causes of disability in
developed countries such as the US. Within 10 years of the
onset of rheumatoid or
osteoarthritis arthritis, more than 50%
of patients in developed countries are unable to hold down a
full-time job.

One of the best weapons you have to prevent arthritis or to
reduce the pain and inflammation of arthritis is your diet.  
Starting with breakfast.  We’ll first set out  list of the foods
which fight arthritis, then we will give you the ideal breakfast
combinations to start your day if you have arthritis or want to
prevent arthritis.

All of the foods which make up the best breakfast for reducing
arthritis inflammation and pain are anti-inflammatory—they
work to reduce the swelling which first occurs at the cellular
level.  Here is a list of the foods which research studies have
found most effective in reducing the inflammation of arthritis.

1.
Ginger. This has been shown to lessen the pain of knee
osteoarthritis when taken in highly purified, standardized
supplement form.  A study of 250 people over a six-week
period by Doctor Ray Altman shows that highly concentrated
ginger supplements can help reduce osteoarthritis.

2.
Omega-3 Fatty acids. Several landmark studies have
confirmed that omega-3 fatty acids can reduce the
inflammation and pain of rheumatoid arthritis.

These acids , technically eicosapentaenoic and docosahexaenoic
acids, are powerful natural anti-inflammatories. For example, a
study by Albany Medical College’s Division of Rheumatology,
lead by Dr. Joel Kremer, found that people who took 3 grams
of omega-3 fatty acids over a 12 week period experienced
significant reductions in inflammation and pain. And many were
able to discontinue taking arthritis medications. Researchers
believe that omega-3 fatty acids block the production of
cytokines and eacosdoines, the two compounds that erode
joint tissue.

It’s important to note that the minimum dosage was 3 grams a
day. It’s unclear whether lower amounts of omega-3 will have
a similar effect.  Omega-3 fatty acids are found in certain cold
water fish (salmon, sardines, tuna, halibut), walnuts and
flaxseeds. In our chart below, we give you the amount of
various foods you have to consume to reach the recommended
3 grams of omega-3 a day.

3.
Onions. Onions contain two compounds that fight arthritis
pain.  Onions are rich in a compound called quercetin, which
studies have found inhibits inflammation caused by leukotriens,
prostaglandins and histamines. Onions also contain a second
compound particularly important in fighting bone loss.   This
compound is a flavonoid called GPCS (gamma-L-glutamyl-trans-
S-1-propenyl-L-cystein sulfoxide) that acts much like Fosamax,
a bone strengthener.

4.
Garlic. Garlic contains the same compounds found in onions,
and have similar anti-inflammatory effects.

5.
Strawberries. The evidence that strawberries act to reduce
arthritis inflammation is indirect.  Studies have found that
strawberries lower the levels of C-reactive protein in your
blood, indicating that the lower inflammation in general. The
inflammation drops occurred in a Harvard School of Public
Health study lead by Dr. Howard Sesso which focused on the
connection between C-reactive protein and increased risk of
stroke and heart disease. The study did not focus on arthritis.
However, according to Dr.  Sesso,  lowering CRP levels with
strawberries may be helpful for arthritis sufferers as well.  The
study found that women who ate 16 or more strawberries per
week were 14 percent less likely than non-strawberry eaters to
have elevated levels of the protein.


Based upon the above research, we have designed an ideal
breakfasts to reduce arthritis pain. Each breakfast includes the
amounts of the compounds which research has found to be
optimal in reducing inflammation and pain.

Best Breakfasts for Arthritis Inflammation and Pain


















































Update:

Cocoa can help to reduce arthritis inflammation. According to a
2010 study from Facultat de Farmàcia, Universitat de
Barcelona, Spain, a diet that includes 5 cocoa "reduces the
oxidative stress associated with a chronic inflammatory
pathology, although it was not enough to attenuate joint
swelling.".   




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Healthy Body, Healthy Mind, Healthy Life
  Breakfast
Option 1
Breakfast
Option 2
Breakfast
Option 3
  4 ounces salmon lox

Slice whole grain
toast

1 1000 mg omega-3
fish oil supplement
Bowl(4 ounces)
oatmeal, topped with 6
strawberries

smoothie of soy milk,
10 stawberries and
ground flaxseeds (3
tablespoons)

1 1000 omega-3 fish
oil supplement
Egg white omelette
cooked with olive oil
spray or 1 teapsoon
of olive oil, mix egg
whites with curry (1
teaspoon), 1 onion
diced and carmelized

1 1000 mg omega-3
fish oil supplement
Flavonoids or
phytochemicalto lower
C-reactive protein

16 strawberries minimum
recommended



No



Yes



Yes
Quercetin

No

No

Yes
Total omega 3 grams--
3grams minimum
recommended

Yes

Yes

Yes
Cholesterol: 150 mg
     
Sodium: 1500 mg limit
per day
Potassium: 4,700 mg
     
Calcium: 1,250 mg per day
     
Magnesium: 500 mg
     
Fiber: 30 g
     

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