Arthritis
Arthritis is a common condition that causes pain and inflammation in a joint.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
YOGA / MEDITATION THERAPY
Restorative Yoga for Aching Joints - Yoga for Arthritis (16 minutes - Yoga with Kassandra)
SUPPLEMENTS & HOMEOPATHIC
MIND-BODY CONNECTION
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
MEALS
SIDES/SALADS/SNACKS
FOODS TO EAT MORE OF
- Fruits: Apples, avocado, blueberries, cherries, grapes, lemons, mangoes, papayas, pears, pineapple, melons, strawberries.
- Vegetables: Artichokes, asparagus, beets, bok choy, broccoli, cabbage, carrots, cauliflower, celery, cucumber, leeks, lettuce, onions, seaweed/kelp, turnips, watercress.
- Fish (especially cod, salmon, mackerel, sardines, trout, tuna), omega-3 eggs, yogurt and flax oil.
- Beans, peas, olive oil, flaxseed oil, whole grains, nuts (especially almonds), seeds (especially flax, pumpkin, sesame, sunflower), black-strap molasses.
- Caraway, cardamom, cilantro, cinnamon, fennel, garlic, ginger, horseradish, mustard, nutmeg, rosemary, turmeric, shiitake and reishi mushrooms
- Green superfoods: Blue-green algae, spirulina, chlorella, barley, wheat grass, alfalfa grass
FOODS TO AVOID OR MINIMIZE
- Alcohol, coffee and salty foods,
- Vegetable oils and fatty beef/pork.
- Rhubarb, cranberries, plums, spinach, Swiss chard, beet greens, shellfish, paprika
- Nightshades: tomatoes, potatoes, eggplant, bell peppers
- Can be related to food intolerance - try an ELIMINATION DIET. (Most common food sensitivities for those with arthritis are meat, dairy, sugar, gluten, processed foods, tomatoes, white potatoes, peppers and eggplant).
ESSENTIAL OILS
- Basil, bergamot, birch, black pepper, cedarwood, clove, cypress, eucalyptus, fir, geranium, ginger, helichrysum, hyssop, lavender, lemon, marjoram, nutmeg, peppermint, pine, Roman chamomile, rosemary, spruce, thyme, valerian, vetiver, white fir, wintergreen (on location, bottom of feet, and diffuse).
NATURAL/HERBAL
- Alfalfa, birch (tea or poultice), black cohosh, borage, boswellia, buchu, burdock, cardamom, cayenne, celery seed, cilantro/coriander, cinnamon, dandelion, echinacea, eucalyptus, evening primrose, fennel, feverfew, German chamomile, ginger, goldenrod, gotu kola, kudzu, lemon balm, meadowsweet, milk thistle, mullein, noni, rosemary, sarsparilla, stinging nettle, turmeric, white willow, yellow dock
- Chlorophyll/ Blue-green algae
- Regular gentle exercise (swimming, stretching, walking)
- Primrose tea
- Ointments/creams/poultices containing arnica, cayenne, comfrey, juniper, turmeric.
- Hot herbal massage oils, creams and poultices: products made from chili, ginger, mustard, and black pepper will encourage blood flow to area and warm cold joints. Use in moderation as can cause skin blistering, and don't ever apply pure oils directly to the skin. (If using for Rheumatoid Arthritis, cool the product before applying).
- 1 teaspoon comfrey tincture with 4 tablespoons honey - heat mixture. Soak a thick cloth with solution and apply to affected area. Leave overnight if possible.
- Add 2 Tablespoons cream of tartar and 3 Tablespoons Epsom salt to bath water and soak for 30 minutes daily.
- Apple cider vinegar bath (1 1/2 cups) - don't miss more than 2 nights in a row.
- Garlic poultice: chop 2 cloves raw garlic and soak it in 1 cup of warmed olive oil for 5 minutes. Fill the toe of a sock with mixture and rub the poultice over affected area.
- Drink pure, untreated apple cider daily.
- A shot of Montmorency cherry juice daily.
- 1 teaspoon vinegar (or apple cider vinegar) and 1 teaspoon honey in a glass of water 2-4 times daily.
- 2 tablespoons gelatin in a glass of orange juice. Do not heat. Drink once daily.
- Mix 2 pounds Epsom salt, 1 dozen lemons (sliced), and 1 Tablespoon cream of tartar in a gallon jug and fill with warm water. Let sit 3 days. Shake well and take 2 oz twice daily. (1 oz if it causes diarrhea).
- Rub sore joints with sesame oil.
- Collagen
YOGA / MEDITATION THERAPY
Restorative Yoga for Aching Joints - Yoga for Arthritis (16 minutes - Yoga with Kassandra)
- Arthritis Alleviating Yoga Routine (23 minutes - Yogea Yoga)
- Chair Yoga Sequence For Arthritis, Injuries & Mobility Issues! (24 minutes - Julie Cerrone Croner)
- Chair Yoga: Joint Freeing Sequence: Pain Relief (18 minutes - Laura Goellner)
SUPPLEMENTS & HOMEOPATHIC
- Apis Mellifica 6c: 1 dose 3 times daily for up to 2 weeks
- Belladonna 6c: 1 dose daily for 2 weeks
- Black Current Seed Oil: 10 g daily
- Borage Oil: 1400 mg daily
- Boron: 6 mg daily (for up to 2 months)
- Boswellia: 300 mg daily
- Bryonia 6c: 1 dose 3 times daily for up to 2 weeks
- Cat's Claw: 250 mg extract twice daily (take between meals, don't use if pregnant)
- Chondroitin: 400 mg chondroitin sulfate 3 times daily
- Evening Primrose Oil: 1,000 mg 3 times daily (can substitute 1,000 mg borage oil once daily)
- Fish Oils (Omega-3): 2,000 mg 3 times daily (check with doctor if taking anticoagulant drugs)
- Ginger: 100-300 mg 3 times daily (should contain gingerols)
- Glucosamine: 500 mg glucosamine sulfate 3 times daily (with food)
- Ledum 6c: 1 dose 4 times daily for 2 weeks
- Magnesium: At least 200-300 mg daily
- Niacinamide (B3): 1,000 mg 3 times daily (high doses can cause liver damage; physician monitoring is necessary)
- Pantothenic Acid (B5): 1,000 - 2,000 mg daily
- Pulsatilla 6c: 1 dose 3 times daily for up to 2 weeks
- Rhus Toxicodendron 6c: 1 dose 3 times daily for 2 weeks
- Ruta Graveolens 6c: 1 dose 3 times daily for up to 2 weeks
- SAM-e: 400 mg twice daily for 2 weeks, then 200 mg twice daily as maintenance dose (may have mild gastrointestinal side effects. should not be taken by people with manic-depressive illness)
- Sea Cucumber: 1,000 mg daily (also known as beche-de-mer)
- Vitamin C: 1,000 mg 3 times daily (reduce if it causes diarrhea)
- Vitamin D: 400 IU daily may help slow progression of osteo-arthritis of the Knee (taking more than 1,000 IU daily can be toxic)
- Vitamin E: 400 IU twice daily (check with doctor if taking anticoagulant drugs)
- Zinc/ Copper: 30 mg zinc twice daily (add 2 mg copper twice daily when using zinc longer than 1 month)
MIND-BODY CONNECTION
- Can represent spiritual isolation - a sense of meaninglessness tied to spiritual emptiness. Try to start a meditation/prayer practice daily.
- Can also represent an abundance of resentment and bitterness.
- Can also represent bottled-up pain/hurt and/or feeling unloved/unappreciated.
- Arthritis in the fingers can represent a desire to blame or punish someone or feelings of victimization.
- Rheumatoid Arthritis can represent a strong aversion of authority.
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
- Apple-Orange Smoothie GF VG VT
- Balsamic Glazed Fish LC GF KT
- Basic Fruit Smoothie LC GF VG VT
- Blueberry Pineapple Smoothie GF VT
- Blueberry Smoothie LC GF VG VT
- Detox Smoothie LC GF VG VT
- Golden Milk LC GF VG VT
- Herbal Mango Smoothie LC GF VG VT
- Mango Lassi GF VT
- Pineapple Kale Smoothie GF VG VT
- Pineapple Mint Smoothie LC GF VG VT
- Pomegranate Dandelion Tea LC GF VG VT
- Sunrise Smoothie LC GF VG VT
- Super Skin Smoothie GF VT
- Tropical Smoothie LC GF VG VT
- Yogi Tea LC GF VG VT
MEALS
- Adult Ramen LC GF VG VT
- Avocado & Egg Toast LC GF KT VT
- Baked Pecan-Dijon Fish LC KT
- Baked Salmon with Dill Sauce LC GF KT
- Beef Bone Broth LC GF
- Black Bean Bowl LC GF
- Black Bean Soup LC GF VG VT
- Breakfast Bruschetta LC VT
- Buddha Bowl GF VG VT
- Cauliflower Ragu LC
- Cauliflower Soup Keto-Style LC GF KT VT
- Chicken Bone Broth LC GF
- Chicken Dumpling Soup LC
- Chicken Marsala LC
- Chickpea Salad Sandwich GF VG VT
- Chickpea Wraps LC VG VT
- Cornmeal & Pecan Crusted Fish LC
- Edamame Rice Bowl LC GF VG VT
- Egg Drop Soup LC GF VT
- Fish Fillets with Broccoli Stuffing LC
- Garlic Chicken LC KT
- Garlic Soup LC GF VG VT
- Healthy Scrambled Eggs LC GF KT VT
- Japanese Onion Soup LC GF VG VT
- Mung Beans and Rice LC GF VG VT
- Mushroom Toast LC GF VG VT
- Oven-Fried Fish LC KT
- Pasta Della California LC GF VG VT
- Pasta Fagioli LC VG VT
- Salmon with Avocado Salsa LC GF
- Salmon with Mustard Sauce LC GF KT
- Salmon with Red Pepper Sauce LC GF
- Sesame Salmon LC GF KT
- Soy Chicken LC GF KT
- Spicy Black Bean Soup LC GF VG VT
- Turkey BLT with Avocado & Sprouts LC
- Turkey Mushroom Saute LC GF KT
- Vegetable Broth LC GF VG VT
- Vegetarian Chili LC GF VG VT
- Veggie Burrito Bowl GF VG VT
- Veggie Omelet LC GF KT VT
- White Bean Soup LC GF VG VT
- White Chili LC GF VT
SIDES/SALADS/SNACKS
- Asian Cabbage Salad LC GF VG VT
- Asparagus Au Gratin LC KT VT
- Asparagus with Hollandaise LC GF VT KT
- Avocado Cilantro-Lime Rice LC GF VG VT
- Brussels Sprouts with Cashew Sauce GF
- Butternut Squash Risotto GF VG VT
- Caraway Brussels Sprouts LC GF VG VT KT
- Cauliflower Salad GF KT VT
- Cauliflower with Mustard Sauce LC GF VG VT
- Cauliflower with Red Pepper Sauce LC GF VT
- Couscous Pilaf VG VT
- Creamy Bean Francais VT
- Favetta & Pita Triangles GF VG VT
- Fried Cabbage LC GF VG VT KT
- Glazed Carrots LC GF VG VT
- Guacamole GF KT VG VT
- Homemade Salsa LC GF VG VT
- Hummus & Pita Triangles GF VG VT
- Kale Salad with Sesame Dressing LC GF VG VT
- Mashed Cauliflower LC GF KT VT
- Molasses Beans LC GF
- Pilau Rice LC GF VG VT
- Red Beans & Rice LC GF VG VT
- Roasted Asparagus LC GF VG VT KT
- Roasted Broccoli LC GF VG VT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Carrots LC GF VG VT
- Roasted Cauliflower LC GF VG VT
- Roasted Onions LC GF VG VT
- Smoked Almonds LC GF VG VT KT
- Southwest Pasta Salad LC VG VT
- Steamed Edamame LC GF VG VT
- Sweet "Potato" Bake LC GF KT VT
- Three Bean Salad LC GF VG VT
- Vegan Cucumber Canapes LC GF VG VT
- Warm Red Cabbage Salad LC GF VG VT