Can diet alone improve arthritis in 8 weeks? Experts recommend the most powerful anti-inflammatory diet

Arthritis has become one of the common chronic diseases around the world, with one in five people suffering from joint pain and stiffness. Dr. Tamiko Katsumoto, an expert in immunology and rheumatology at Stanford University, pointed out that the highly processed foods and inflammatory ingredients in the modern diet have gradually replaced "smoking" as one of the main causes of chronic diseases. Excessive inflammatory response will not only affect joints, but may also increase the risk of cancer, diabetes, arteriosclerosis and other diseases.

Arthritis cannot be cured, but the symptoms can be reversed? Expert: Diet is more powerful than you think

with ZOE During the interview on Health's program, Dr. Katsumoto mentioned that many patients mistakenly believe that arthritis cannot be changed once it begins, but research shows that this is not true. She said that by adjusting diet and lifestyle, it is possible to significantly reduce pain, swelling, and even improve range of motion in a short period of time. She stressed: "The biggest myth is that arthritis cannot be changed by anything you do."

Latest clinical trial: Eight weeks of anti-inflammatory diet, inflammation indicators dropped significantly

The "Plants for Joints" randomized controlled study conducted by a European team has attracted great attention in the field of rheumatology. The study divided patients with rheumatoid arthritis and degenerative arthritis into two groups: one group received plant-based comprehensive life intervention (diet, exercise, stress management, sleep, etc.), and the other group maintained general standard treatment.

After only 8 weeks, patients in the intervention group showed "significant improvement" in joint swelling and pain, inflammation index (CRP), subjective symptoms and other items, and the effect was even more obvious at 16 weeks. After analysis, the research team believes that these changes mainly come from "diet."

Doctors recommend the strongest anti-inflammatory diet: Blue Zone Diet Pattern

Dr. Katsumoto pointed out that if you want to choose the most joint-friendly diet, the Blue Zone Diet is the first choice in her mind. Blue zones are areas with the largest longevity population in the world. Their diet is "plant-centered": beans, whole grains, nuts, fruits and vegetables, seeds, and seafood are the mainstays, with very low intakes of red meat and dairy products. She says the diet is effective in reducing inflammation throughout the body and is particularly good for joints.

Which foods can best “reduce joint inflammation”? Experts named: No. 1 cruciferous vegetables

She emphasized that green broccoli, kale, cauliflower and dark green leafy vegetables are rich in antioxidants and nutrients that regulate liver detoxification, and are important foods that can help the body eliminate environmental toxins. In addition, she also recommends small deep-sea fish (such as sardines and mackerel) that are rich in Omega-3, which can reduce joint inflammation, but it is recommended to avoid large fish to avoid accumulation of heavy metals. In addition, chia seeds and flax seeds, which are high in fiber, high in protein and rich in Omega-3, are the "perfect foods" that she must eat every day. Finally, beans, lentils, and whole grains are the main sources of protein and carbohydrates, which can reduce the pro-inflammatory response in the body.

What does the ideal anti-inflammatory dinner plate look like? The doctor gives simple principles

The “anti-inflammation plate” she recommends contains three major elements. First, half full of high-quality vegetables and a small amount of fruit; second, a quarter full of plant-based protein, such as beans, tofu, and lentils; third, the remaining quarter is whole grains, such as quinoa, brown rice, or farro. The goal is to reduce the inflammatory load in the body with each meal while maintaining blood sugar stability.

Why does inflammation cause arthritis? Doctor: It’s a mistaken attack by the immune system.

Inflammation is originally the body’s natural response to repair and fight bacteria and viruses. However, when this reaction becomes "chronic," the immune system may begin to attack its own tissues. Rheumatoid arthritis is a typical example. Immune cells mistake the joint membrane as a foreign enemy, causing swelling and pain. Degenerative arthritis is related to aging, metabolic problems and weight.

Although it cannot be cured, patients can still live a good life by improving their diet.

Dr. Katsumoto emphasized that arthritis is not a disease without a cure. Following an anti-inflammatory diet, maintaining active levels, reducing stress, and getting enough sleep often allow patients to experience improvement within weeks. For many people, reducing pain and increasing mobility allows them to regain control of their lives.