Anti-inflammatory diet

isnijo

I'm 69. Due to joint and muscle pains in my legs, walking even a short distance is becoming increasingly difficult. I am anxious to regain my mobility and am considering a diet plan to eliminate foods that may be aggravating my condition. Is anyone following such a plan and could give me some advice, please?

Annie_01

There is no scientific data that supports whether an anti-inflammatory diet works are not according to what I have read. This type of diet really is not any different than eating a well balanced healthy diet.

Here is a list of foods that contain what one would consider anti-inflammatory...

https://www.nutritionletter.tufts.edu/issues/14_1/current-articles/Anti-Inflammatory-Diets-Do-They-Work_2286-1.html

-Colorful Fruits & Vegetable: Carrots, tomatoes, leafy greens, peppers, and sweet potatoes; blueberries, cherries, oranges, papaya, and strawberries.

-Healthy Fat Sources: Nuts and vegetable oils, such as olive, canola, soybean, and corn; fatty fish, such as salmon, mackerel, tuna, and sardines.

-Whole Grains: Amaranth, barley, brown rice, buckwheat, corn, oats, rye, and wheat.

-Herbs & Spices: Basil, dill, oregano, parsley, and sage; cinnamon, cumin, ginger, paprika, saffron,

and turmeric.

-Beverages: Coffee and tea contain anti-inflammatory phytochemicals.

If you notice...these are all foods that you should be eating to maintain your health...especially at your age. (Not meant to be rude...I am 65 y/o).

I have the same problem...joints that don't always want to work. The best remedy that I have found...gentle exercises and walking.

This is a good exercise site that is designed for the elderly...many of them are seated...they are easy on the joints...don't require a lot of equipment.

https://eldergym.com/

3 Things that I find most useful for my joints...

1. Eating a healthy diet
2. Exercising
3. Getting the extra weight off

Good luck and I wish you well.

psse01

My aunt has been doing an anti inflammatory diet (eliminated Lectins) for about three weeks now and she is moving better and feeling better than she has in years. She had to eliminate the night shades (tomatos, peppers and eggplant) but she will incorporate them back in slowly to see how she reacts.

chubbyballs1701

I've got an inflammatory bowel condition found that the act of reduced calories and cooking more meals from scratch appears to be helping.

I'm only 2 weeks in so could just be a coincidence

amluckhurst

Hi, I was struck down with Arthritis at the early age of 18. My diet history was poor, and as a teenager I was drinking a fair amount of beer. However, the joint pain came on suddenly, and I was in a neck brace etc for years as I couldn't hold up my head, I couldn't walk more than 50 yards. Like you I looked to diet and exercise.
I read ashort book 'Curing Arthritis the Drug Free Way' Written by an ex nurse Margaret Hills, who also got this disease. She explains alot about finding your triggers.
I managed to turn it all around and was free of pain and inflammation by my late 20's. So yes it is possible.
My triggers were alcohol, sugar, poor nutrition generally, stress, dehydration. I took up Tai Chi the benefits of which were immediate, as it opens the joint surfaces due relaxation during movement. It also reduced stress.
I hope the above report of my own experience helps you, and I wish you well in your journey towards pain free movement.
Lastly, beware of inflamation of the gums too, this goes hand in hand with the body which has joint pain and inflamation.

aurora_7

hi, I found that Omega 3 helps a lot and losing weight, although it's very hard at this age (65)...

littlebabekitty

Yes search nutritionfacts.org anti inflammatory diet.

Also dr. Sebi diet. Plant based is best.

kimny72

I have no opinion on the usefulness of an anti-inflammatory diet, and I think there are good reasons for some people to consider a plant based diet.

But please keep in mind that nutritionfacts is not an unbiased source.

And "Dr. Sebi" was a woo-woo scam artist of the most epic proportions who claimed to cure all sorts of diseases including AIDS and was never able to provide even the most vaguely basic proof of anything.

bduanemyfitness

Now 62, I have been living with joint pain/arthritis for closing in on 40 years. Some times are much better than others. What I have found that works best for me is to walk and to watch for my triggers. I see a lot of times where some stress (ex-wife yelling at me, big change in diet) will trigger inflammation in my body. Sometimes a lot more obvious than others.

But my best solution for me (your results may vary) is walking and hiking. And I try to do that as much as I can. I was very inactive last year (long story), and it was very obvious that the more I sat on the couch...the worse my pains and aches became. So while tired and ache ridden, I made myself get back up and more active. It all starts with a short walk. And be I knew it I was walking miles. Again, your results may vary.

My rheumatologist suggests exercise. He and I both agree it is not a cure. But we generally agree that it has helped me manage my aches and pains.

Watching for triggers are not always obvious and cannot always be controlled. Last year, I needed Iron infusions. So one day I had an iron infusion. Two days later, I had a very active flare-up of aches and pains. Of course the MD associated with the infusion said "that would not cause a flare-up"...but clearly it did in my body. Had I known that the infusion would have caused the flare-up, I would still have taken it. I needed it for other reasons. But for me, stress (in many forms) causes flare-ups.

As for anti-inflammatory diet, I have not really tried that very closely. So I have no specific recommendations. But I have seen that by reducing some things (chocolate and sweets) and increasing others (foods high in omega 3, etc) that seems to help.

Loosing weight is not always easy. But it can be done with some changes. In just over 3 months, I have managed to lose 25lbs (not reflected in MFP as I did not start logging on 1/1). And I did it largely by following the plan here...plug in your numbers, manage calories, log items carefully, eat most exercise added calories. Honestly, I was a little surprised as to how well it has worked for me.

isnijo, you can do this...just one step at a time. Good luck

isnijo

Thank you, everyone, for your sharing your knowledge and experiences with me. I'm sorry I've taken so long getting back to you. There seems to be a general agreement that eating a healthy diet containing whole foods and good fats as well as taking regular exercise, is the way to go. I've made a firm decision to cut right back on sugar and processed foods. I may also try a period of eliminating nightshade foods. I really appreciate you all taking the time to help and encourage me. Many, many thanks.

corinasue1143

Just one more who benefited a lot by anti-inflammatory diet. Don't really try anymore. It became habit so easily to eat better. Especially when I felt so much better. I also second easy exercise. Yoga and swimming for me, but I'm sure walking, tai chi and other things are great, too.

beautifullosing

kimny72 wrote: »

I have no opinion on the usefulness of an anti-inflammatory diet, and I think there are good reasons for some people to consider a plant based diet.

But please keep in mind that nutritionfacts is not an unbiased source.

And "Dr. Sebi" was a woo-woo scam artist of the most epic proportions who claimed to cure all sorts of diseases including AIDS and was never able to provide even the most vaguely basic proof of anything.

A woo woo scam artist is not usually successful at winning u.s. supreme court cases when he proved he cured multiple diseases. He went beyond basic proof.

smolmaus

beautifullosing wrote: »

A woo woo scam artist is not usually successful at winning u.s. supreme court cases when he proved he cured multiple diseases. He went beyond basic proof.

Wasn't he not only found not-guilty by the supreme court because they weren't convinced what he was prescribing even counted as medicine?

kimny72

beautifullosing wrote: »

kimny72 wrote: »

I have no opinion on the usefulness of an anti-inflammatory diet, and I think there are good reasons for some people to consider a plant based diet.

But please keep in mind that nutritionfacts is not an unbiased source.

And "Dr. Sebi" was a woo-woo scam artist of the most epic proportions who claimed to cure all sorts of diseases including AIDS and was never able to provide even the most vaguely basic proof of anything.

A woo woo scam artist is not usually successful at winning u.s. supreme court cases when he proved he cured multiple diseases. He went beyond basic proof.

That's not an even remotely accurate description of what happened.

He was arrested for making medical claims. The prosecution could not prove definitively that he was making medical claims.

The Supreme Court did not prove he was curing diseases. The Supreme Court determined there was not enough evidence that he was actually making medical diagnoses and claims.

KQgetsfit

isnijo wrote: »

I'm 69. Due to joint and muscle pains in my legs, walking even a short distance is becoming increasingly difficult. I am anxious to regain my mobility and am considering a diet plan to eliminate foods that may be aggravating my condition. Is anyone following such a plan and could give me some advice, please?

KQgetsfit

Hi
I’m a certified personal trainer and many of my clients have multiple conditions -
Chronic diseases like MS and Parkinson’s and while yes diet helps they also do strength training 2 to 3 times per week to build muscles around the joints and strengthen bones. We also work on stretching and opening joints. So try to find a trainer and learn how your. It’s is suppose to move in order to feel better.
Good luck!

mbaker566

autoimmuner here. fibro-like with added surprises
i have not found the typical anti inflammatory diet does anything.
i do try to eat healthier making each calorie count nutritionally. i move more. i do strength, i build up slowly and cautiously.
that being said, i try to eat as many anti-inflammatory foods and spices as possible, on the off chance science might prove they help eventually. and because all the stuff annie posted is healthy anyways. no weird diets, no weird foods.

singingflutelady

I have never found a relationship between my diet and my CRP and ESR numbers.

xFreudianSlip

I did an elimination diet and it was all anti-inflammatory stuff (autoimmune paleo.. I have 2 AI diseases and fibro, also no thyroid anymore).

Lots of turmeric, green veggies, no starches... I felt so good doing it, but as a mom of 4, it was just so hard to keep up with it long-term. I did find my trigger foods through doing this though and stay away from those.

Also, I agree with trying some strength training, I find this has helped me as well. Nothing too crazy, but just a little bit to strengthen up some.

scarla67

I do the Fodmap to keep inflammation down. I am with you, food really affects inflammation. Dairy really messes me up i used to feel so much wose when I ate healthy ( apples, cabbage, broccoli) now do high Fodmap in only tiny amounts and it helps

wyattjenniferl97

Can you get to a heated pool? Walking in water or a low impact hydrotherapy class can be really helpful. The hydrostatic pressure of the water also helps to reduce inflammation.

ElizabethMilwaukee

I am wondering how long the people with auto immune diseases and pain actually stuck 100% to an Anti Inflammatory Diet? (Zero gluten, zero dairy, zero sugar, no sugar substitutes, no caffeine, no potatoes or potato starch, little to no fruits with carbs, Apple Cider Vinegar before every meal, no processed food, etc.)
I have been on a strict Anti Inflammatory Diet for the past 5 weeks with much success to treat my Fibromyalgia and my pain has been GREATLY reduced. I have only "cheated" one day. I have also lost weight. Whole grain and dairy are the worst for me. I would never lecture anyone about what to do with their bodies.
Sticking to this meal plan has completely changed my view on food. And, yes I still eat a lot of food on this diet but it does involve A LOT of cooking. I can still eat chocolate (85% cocoa or more) I eat a ton of berries & a lot of cashews, tomato sauce, zoodles, garlic. You can NOT be a picky eater to be on this meal plan and you have to love veggies, berries, garlic, and almonds.

GaleHawkins

isnijo wrote: »

I'm 69. Due to joint and muscle pains in my legs, walking even a short distance is becoming increasingly difficult. I am anxious to regain my mobility and am considering a diet plan to eliminate foods that may be aggravating my condition. Is anyone following such a plan and could give me some advice, please?

Welcome @isnijo

As you can read different things works for different people.

At age 63 walking was limited to like 100 feet without needing to rest. I did not want to give up but had already bought a mobility cart and used them at Krogers and WalMart. The pain has been high for years.

On a hunch I got into coconut oil in a major way for mental clarity and shortly afterwards on a hunch Oct 2014 I left off food with added sugars and or any form of any grain cold turkey since I could never taper off of them.

In thirty days I had lost about 60% of my pain and now 4 years later I am seldom limited a pain and can walk miles without resting. Keeping my total daily carb level under 50 grams but not by much may have been key in my health recovery because it stopped 40 years of binging on high carb high fat foods.

Keep working to learn the Way Of Eating that works best for you because we are somewhat different.

Now 4 years later I spent today at the age of 67 rebuilding on a 70 year old tractor engine like I played on when I was 3 and started driving when I was 5. I can not tell you how you need to eat but I expect there is a way out there with your name on it.