Anti-Inflammatory Food Remedies for Arthritis and Other Pain Relief

It’s one of those soggy years when there is so much dampness and rain that knees and joints virtually yell for help. In the United States, 24% of all adults, or 58.5 million people, have arthritis. When that pain hits, people run for whatever will help decrease the pain the fastest – but what if they don’t want a pill or medicine? Exciting food remedies may help relieve the pain of most arthritis sufferers. Let’s explore a few.

According to the Arthritis Foundation, experts recommend a variety of alternatives to pills for pain, including eating well. The Mediterranean Diet has long been a known help in reducing inflammation, which can be a leading cause of pain. A diet rich in whole foods, including fish, vegetables, fruit, nuts, and beans, and low in saturated fats and processed foods is beneficial for joint health and managing pain.  

Recently, the Foundation began touting the Mediterranean 2.0 or ITIS Diet – the Mediterranean Diet with a twist. ITIS removes wheat flour, gluten, tomatoes, eggplant, salt, and other foods from the original diet. It adds unsweetened yogurt and miso, specific fruits like pineapple and papaya, a daily green tea, a homemade green drink (green veggies and fruit) every morning, and turmeric with black pepper (for absorption) and ginger, to name a few. You can get more information on the ITIS Diet at www.arthritis.org.

Sweet potato, avocado, citrus fruit, berries, apples, limited amounts of dark chocolate, and wine are all great when combatting inflammation. White flour, white bread, white rice, bacon, hot dogs, processed meats, whole milk, whole dairy, sodas, sugars, sugary drinks, potato chips, and other processed snacks are unsuitable for the anti-inflammatory fight. I know, all of the things we love are bad for us. Just think back to the pain, and you’ll quickly be on your way to a healthier approach!

Remember, you are the only you, and your diet can only be yours. Check with your doctor before changing your healthy eating plan. This quick and easy skillet spinach recipe can help you start your anti-inflammatory diet today. Here’s to a pain-free you!

Skillet Spinach

Ingredients

2 TBSP Olive Oil

1/2 Medium Red Onion – Julienne Sliced

3 Cloves Garlic – Diced

1 TBSP Turmeric

1/2 Tsp Black Pepper

1/2 Tsp Salt

1 Large Bunch (or 8oz Package) Fresh Spinach

1/2 Sweet Red Bell Pepper – Julienne Sliced

1 Lemon – Seeded 

1/2 Cup Water

1 Roma Tomato – Seeded and Diced

Directions

Wash and cut vegetables. Combine olive oil, onion, garlic, and seasonings in a skillet. Sautee ingredients until softened. Fold in spinach and bell pepper. Squeeze in the juice of the lemon, add water, and stir. Cover and simmer on medium heat for 5-7 minutes. Stir and simmer uncovered for 5 minutes so excess water dissipates. Stir in tomato, cover, and remove from heat. Let sit for 5 minutes. Uncover and stir. Serve with salmon or chicken and quinoa for a balanced healthy meal.

 This article first appeared in the Traveler Weekly Newspaper May, 2023