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JointsAlive.comUltra Arthritis Anti-Inflammation DietChia seeds are a powerhouse food that provide bothomega-3 and omega-6 fatty acids in a balanced way. Theyalso contain mucin, strontium, vitamins A, B, E and D aswell as the minerals Sulphur, iron, iodine, magnesium,manganese, niacin and thiamine. These can easily be addedto a variety of foods including oatmeal, salads, smoothies,etc. There are also many baking and cooking recipes thatincorporate chia seeds as a base ingredient.Flaxseeds are very similar to chia seeds in that they arean incredible source of nutrients. Containing omega-3s,phytonutrients and polyphenols, flaxseeds are great forreducing chronic inflammation, promoting the growth ofprobiotics in the gut and eliminating yeast and candida inthe body. Flaxseed can be used in a way similarly to chiaseeds. You can buy ground flaxseeds or grind your own togive the body optimal opportunity to absorb the nutrients.When it comes to meats, a variety of fatty fish are knownto be great sources of omega-3s. Wild-caught salmon is onethat provides omega-3 fatty acids. Make sure to choosehigh-quality, smaller fatty fish to consume. The larger thefish, the higher the potential concentration of mercury.SpicesThere are two spices that have been proven in multiplestudies as ideal for reducing inflammation. primarycompound curcumin has documented anti-inflammatoryabilities. It has even been shown to be more effective than 2017 JointsAlive.com by Laura LindseyPage 12 of 31

JointsAlive.comUltra Arthritis Anti-Inflammation Dietaspirin and ibuprofen at reducing chronic inflammation.According to a Japanese study, turmeric specifically reducedthe rheumatoid arthritis inflammatory cytokine IL-6.Ginger is another spice that has been praised for itshealing properties. For centuries, ginger has been used inmedicines and is believed to help break down toxins in theorgans and cleanse the lymphatic system.Garlic is another loved and utilized ingredient forhealing. It has anti-inflammatory, anti-oxidative and evenanti-carcinogenic properties that are both healing andtherapeutic.You can cook with garlic cloves in yourmeals or simply crush or chew freshgarlic cloves and ingest the juice.This allows the body easy accessto the anti-inflammatory propertiesfound in fresh, raw garlic.Onions are another great savoryfood that can be used to fightinflammation. They contain the samecompound found in blueberries—quercetin.Again, this has potent anti-oxidativeproperties making it ideal for reducingchronic inflammation. Onions may be cookedin multiple ways and still retain the total amount ofavailable quercetin, but keep in mind that boiling them in 2017 JointsAlive.com by Laura LindseyPage 13 of 31

JointsAlive.comUltra Arthritis Anti-Inflammation Dietwater can cause the quercetin to leach into the water,thereby removing it from the onion.Sometimes it is easier to look through a list of foodsthat are categorized based on their micronutrients. A few arelisted below.vitamin C, carotenes and bioflavonoids: Beta-carotene: Sweet potatoes, carrots, kale,butternut squash, turnip greens, pumpkins, mustardgreens, cantaloupes, sweet red peppers, apricots,spinach Beta-cryptoxanthin: winter squash, pumpkins,persimmons, papayas, tangerines, red chili peppers,red bell peppers, corn, oranges, apricots, carrots,nectarines, watermelon Quercetin: onions, kale, leeks, cherry tomatoes,broccoli, blueberries, black currants, elderberries,lingonberries, apricots, red apples (with their skinon), red/purple/black grapes Anthocyanins: blackberries, black currants,blueberries, elderberries, raspberries, cherries,boysenberries, red/purple/black grapes, strawberries,plums, cranberries, rhubarb, red onions, applesVitamin D: Wild salmon, mackerel, sardines, herring, egg yolks 2017 JointsAlive.com by Laura LindseyPage 14 of 31

JointsAlive.comUltra Arthritis Anti-Inflammation DietVitamin E: Nuts, seeds, spinach, avocadoB vitamins: B6: mushrooms, bell peppers, turkey, cod and kale Folate: dark, leafy greens and black-eyed peasCoenzyme Q10: Olive oil, salmon, sardines, avocado, parsley,walnuts, mackerel, broccoli, spinachA deficiency in certain minerals has also been shown tobe linked to acute and chronic inflammatory health issues.Magnesium deficiency has been strongly linked toinflammatory health issues. Part of the reason for this is thatcalcium, which is typically consumed far more often inWestern diets than magnesium, is not processed wellwithout magnesium. When this happens, calcium builds upin the body and can create calcified kidney stones and causeinflammation. Magnesium also helps the body to regulatecertain inflammatory markers like C-reactive protein andIL-6 making it an important part of an anti-inflammatorydiet. 2017 JointsAlive.com by Laura LindseyPage 15 of 31

JointsAlive.comUltra Arthritis Anti-Inflammation DietInflammatory FoodsThere are many inflammatory foods that arein the typical Western diet. Sometimes,they can be difficult to identify butmore often, inflammatory foodsare ones we are told to avoidwhen it comes to propernutrition. The obvious onesinclude sugary foods, refinedcarbohydrates, fried foods,soda and sugar- or artificiallysweetened drinks, red andprocessed meats, margarine,shortening and lard and other“unhealthy” foods. For themost part, it is safe to say that the more processed a food is,the worse it will be for your health, especially when itcomes to inflammation. Eliminating these foods from thediet will immediately allow the body to begin to return to anatural and healthy state. Replacing them with antiinflammatory foods will allow the process of healing tooccur even more quickly.There are some natural foods that are known to containelements that aid the body’s inflammatory response. It isimportant to know which ones these are so that you mayactively avoid consuming them if you have arthritis or other 2017 JointsAlive.com by Laura LindseyPage 16 of 31

JointsAlive.comUltra Arthritis Anti-Inflammation Dietinflammatory issues. These foods work by activating orassisting the body’s pro-inflammatory responses (cytokinesIL-1β, IL-6, tumor necrosis factor [TNF-α]).Pork is one of the most inflammatory foods one couldeat. Pigs in the United States typically eat grains and seedoils (although they will eat just about anything) whichincreases their already high omega-6 content, adding to theimbalance discussed previously. Processed pork is usuallyprocessed by smoking, curing or salting and then preservedwith chemical preservatives. Some of the most harmfulpreservatives used in processed meats and lunch meats arethe nitrates. These nitrates are converted to nitrosamineswhich have been linked to specific cancers. While processedtypes of pork are harmful, it is believed that fresh porkcan actually be even worse to consume.Because pigs will eat almost anyfoods—living, healthy, sick, dead,etc.—they are prone to contractand carry many diseases. Theseinclude Porcine Reproductive andRespiratory Syndrome (PRRS),Nipah Virus, Menangle Virusand Porcine Endogenous Retrovirus(PERV). In addition to creating aninflammatory response, these diseasescan cause other types of damage to the body. 2017 JointsAlive.com by Laura LindseyPage 17 of 31

JointsAlive.comUltra Arthritis Anti-Inflammation DietControversial FoodsWhile some foods are known for their anti-inflammatory orinflammatory properties, there are quite a few that arecategorized as controversial. This is because they seem to bebeneficial for some people but can cause inflammation inothers. Much of this may depend on your specific healthbackground. If you are unsure of how your body responds tothese foods, try each of them one at a time as your onlypotentially inflammatory food for a few days. Focus on howyour body feels in response to that food, and then adjustyour diet accordingly.Nightshade PlantsThese foods are ones that contain solanine, an ingredient towhich some may be sensitive, and a minute amount of thealkaloid nicotine. If you are sensitive to nightshades, youwill notice that you have stiff joints shortly after consumingfoods in this family.Foods included in the nightshade family are eggplants,white potatoes, tomatoes, chili peppers, bell peppers,tomatillos, goose berry and goji berry. The solanine contentin white potatoes will be greater when white potatoes aregreen and/or sprouted. A bitter taste will also indicate ahigher solanine content in white potatoes so if they tastebitter, throw them out. 2017 JointsAlive.com by Laura LindseyPage 18 of 31

JointsAlive.comUltra Arthritis Anti-Inflammation DietIf you decide to eliminate nightshades from your dieteither in an attempt to determine your body’s sensitivity tothem or because you already know you have a sensitivity tothem, there are some great alternatives that can be consumedin their place. Black pepper and other peppercorns, wasabi,horseradish, and ginger make for great seasonings and canhelp you feel like you are not missing out on great flavoroptions. Substituting potatoes with cauliflower (i.e. usingmashed cauliflower instead of mashed potatoes since theyhave a similar texture and can be seasoned the same way asmashed potatoes) is a great way to help your body adjust tonot eating potatoes without feeling like you are completelymissing out.Dairy productsFor those with a dairy sensitivity, these foods can causeinflammation in the body. If you know you have a dairysensitivity or intolerance, you can use dairy substitutes aslong as you research the ingredients to ensure any addedingredients will not produce an inflammatory response.GrainsSome people have developed a sensitivity or intolerance tothe protein gluten in wheat products that can cause orworsen inflammation in the body. If this is the case for you,do not eat wheat, barley or bulgur wheat. [Oats are fine toeat as long as they are labeled “gluten-free” 2017 JointsAlive.com by Laura LindseyPage 19 of 31

JointsAlive.comUltra Arthritis Anti-Inflammation Dietbecause the processing plants maycontain or process other productscontaining gluten that couldunintentionally contaminatethe oats. If they are labeled“gluten-free”, then theprocessing plant will havetaken extra steps to ensure thatthere is no cross-contamination.]Other symptoms of gluten sensitivityor intolerance include digestive issuesranging from bloating and gas to fatigue.Some people have been found to have almost no digestivesymptoms, but instead have neurological issues fromheadaches to tingling and numbness.Lectin is a sugar-binding protein that is found in grainsand legumes that can cause digestive inflammation. Thereason for this is because they are resistant to being brokendown during digestion and even during cooking. Once theyare absorbed, they bind to the surfaces of cells and canaffect cell-to-cell interactions. According to recent researchstudies, lectins may be involved in the severity of certaindiseases including inflammatory bowel disease, rheumatoidarthritis, infertility and diabetes mellitus. Much is stillunknown about lectins, but it is a good idea to test yourbody’s response to lectin-containing foods if you have aninflammatory disease. 2017 JointsAlive.com by Laura LindseyPage 20 of 31

JointsAlive.comUltra Arthritis Anti-Inflammation DietLifestyle ChangesIn order to more effectively combat inflammation in thebody, nutrition choices are only one piece of the puzzle thatshould be considered. Lifestyle changes can be challengingto implement, but are necessary to improve quality of lifeand reduce symptoms.When changing your diet, it can be easy to feelcompletely overwhelmed so begin by making smallchanges. Choose one or two dietary changes to implementeach week, attend cooking classes to encourage anunderstanding and enjoyment of food, and find someonewho can help you try new recipes and talk with you aboutthe changes you are or intend to make. This will encourageand challenge you to engage with food in exciting newways! When you realize that food can be a power source forhealing, choosing what to eat brings empowerment and joy.Exercise, as you have probably heard before, plays amajor role in reducing inflammation in the body. When youengage in low-, moderate-, or high-impact activities(depending on your preference and abilities), your bodypumps your blood more efficiently and more quickly to yourmuscles and organs. This allows for increased oxygen flowand movement of toxic or harmful substances out of thebody more quickly. Listen to your body’s limitations, but donot be afraid to push yourself either. Typically, the body canhandle more than the brain wants to allow so if you find thatyour current level of activity is insufficient in helping your 2017 JointsAlive.com by Laura LindseyPage 21 of 31

JointsAlive.comUltra Arthritis Anti-Inflammation Dietsymptoms, see if you can push yourself a little bit further.You know your body’s abilities and needs so listen to whatit is saying and adjust accordingly.Go outside! As discussed earlier inthe nutrition section, vitamin D plays animportant role in fighting and preventingrheumatoid arthritis and other forms ofinflammation. While you can consumevitamin D, going outside in the sunlightwill allow your body to quickly producethis healing vitamin. You can combineboth exercise and going outside by goingfor walks, playing with the kids or grandkidsoutside, gardening, mowing the grass, etc.There are many ways to get creative forthe good of your health!Weight loss can dramatically improveinflammatory issues. Because of all thehealth problems that can accompany excessweight, losing excess body fat becomes asignificant way to reduce these health issues.Reducing the amount of stress on the jointswill immediately decrease joint inflammationand bring relief. When choosing to lose weight, 2017 JointsAlive.com by Laura LindseyPage 22 of 31

JointsAlive.comUltra Arthritis Anti-Inflammation Diethowever, keep in mind that slow, steady, consistent weightloss is the most effective way to maintain health and keepthe weight off for the long term.When you choose to eat (without overeating) antiinflammatory foods, your body is more likely toautomatically respond with weight loss if you are alreadyoverweight. Be sure that you speak with your doctor beforemaking significant dietary or exercise changes, especially ifyou have current health issues that may need to bemonitored.Sample Meal PlanBelow is a sample meal plan using well-establishedanti-inflammatory foods.Breakfast options: Omega-3 egg omelet with vegetablesand spices cooked with either virgincoconut oil or olive oil Oatmeal cooked with water;add ground chia or flaxseeds and fruit 2017 JointsAlive.com by Laura LindseyPage 23 of 31

JointsAlive.comUltra Arthritis Anti-Inflammation DietLunch/Dinner options: A lean meat (chicken, turkey or fish),with a salad containing a variety ofvegetables and proteins A lean meat with steamed, sautéed orroasted vegetables with spicesSnack options: Meal shakes using frozen or fresh fruits,high-quality protein powder, and some ofyour favorite raw nut. Fresh fruits Raw nutsConsume mostly water, but if you find you want a flavoreddrink, organic green tea is an excellent anti-inflammatory liquid.Keep in mind that the way you cook foods can alter thebioavailability of their nutrients. Steaming vegetables is one ofthe best ways to cook them as opposed to boiling them. Whenyou boil any foods with water-soluble nutrients (B vitamins,vitamin C and other micronutrients), a large amount of thosenutrients may leech into the water becoming unavailable forconsumption when you eat the vegetable. If you choose to boilvegetables, try to find a way to use the water in other cookingmethods. 2017 JointsAlive.com by Laura LindseyPage 24 of 31

JointsAlive.comUltra Arthritis Anti-Inflammation DietDining Out SuggestionsCooking food at home is the best way to ensure thatknow exactly what is going into your meal, but sometimes,this may not be an immediately practical option or you maywant to have a night out without compromising your diet.Eating out can still be both enjoyable and beneficial to yoursituation, there are just some guidelines to keep in mind.Any time you dine out, look for meals that have a highvegetable content (whether as a side dish or the mainportion), lean meats that have been grilled or baked, and/orhave whole grains. Vegetables and lean meats should neverbe fried as this promotes the omega-3: omega-6 imbalancediscussed previously. They should be roasted, steamed,baked or grilled.Salads should contain a variety of vegetables and, ifyou choose to have a meat, use lean meats—grilled chicken,shrimp or turkey breast. Dressings can hide inflammatoryingredients so be sure to choose a vinaigrette or olive oiland vinegar instead of common dressings like ranch, bleucheese or thousand island.Sandwiches need to utilize whole grains (unless yourbody has an inflammatory response as discussed above),lean meats, vegetables and good fats (ex: avocado). Thiswill provide a well-balanced anti-inflammatory meal thatwill keep you full for a while. If you have grain 2017 JointsAlive.com by Laura LindseyPage 25 of 31

JointsAlive.comUltra Arthritis Anti-Inflammation Dietsensitivities, you may try some gluten-free bread options oruse iceberg lettuce leaves as the “wrap” portion of thesandwich.Sauces used for foods can hide inflammatoryingredients so be sure to ask for them to be given on the sideof a dish instead of poured over the food. They tend to befull of sugar/artificial sweeteners, sodium, food coloring,and other ingredi

The Arthritis Anti-Inflammatory Diet Under the right circumstances, inflammation is a natural and beneficial response to an attack on the body by a foreign substance (i.e. pollen, chemical, or microbe). Unfortunately, certain issues may trigger inflammation that is unnecessary, and it is th