As we age, we become more and more likely to develop arthritis and experience the resulting pain, stiffness, tenderness, and swelling in the joints. Rheumatoid arthritis is an autoimmune disease, in which the immune system specifically targets the lining of the joints, that may be treated with DMARDs. Osteoarthritis, on the other hand, results from deterioration of the cartilage that pads the joints and may be treated with bone supplements, such as Evenity bone strengthening treatment.
However, the two still share many common symptoms and treatments. Whether you experience rheumatoid arthritis or osteoarthritis, your symptoms can be managed through pain and anti-inflammatory medications, movement therapies, or changes in your diet. Here are 7 healthy snacks that can help you manage your arthritis symptoms:
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1. Fruit salad
There is no such thing as bad fruit, and a fruit salad is a great way to pack plenty of vitamins and minerals, fiber, and water into one delicious snack. If you want to reduce inflammation and ease arthritis symptoms, however, there are some specific fruits you can include. Tart cherries and most berries, including raspberries, blueberries, cranberries, and blackberries, contain anthocyanin — a flavonoid that also acts as an anti-inflammatory. Watermelon, apples, and grapes are also good sources of antioxidants and will round out a great fruit salad.
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2. Baked kale chips
Considered a superfood, kale is one of many green vegetables that are rich in antioxidants and can help ease arthritis symptoms. Kale is additionally high in fiber, vitamin K, which is essential for bone health, and vitamin C, which is an antioxidant. When baked into chips, kale becomes a salty, crunchy, and healthy rival to potato chips.
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3. Veggie sticks and hummus
Kale is not the only vegetable that is great for arthritis patients. Peppers are a great source of vitamin C, and broccoli is another green veggie that is rich in vitamin K. While these vegetables are great snacks on their own, pairing them with hummus, which is a combination of three anti-inflammatory ingredients (olive oil, chickpeas, and tahini), not only makes the snack tastier and more filling, but also makes it an even more effective treatment for arthritis symptoms.
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4. Low fat string cheese
Calcium and vitamin D are both essential for bone health. While milk and yogurt are also great sources for these important vitamins and minerals, string cheese is a quick and easy snack that doesn’t make a mess and can be bought pre packaged. The saturated fat present in cheese can increase inflammation, so sticking to low-fat cheese can help you reap more benefits from this snack.
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5. Canned salmon and crackers
Fatty fish, such as tuna, sardines, mackerel, and salmon, are packed with omega-3 fatty acids, which have been shown to reduce inflammation. Unfortunately, fish can be expensive, time-consuming to cook, and take up a lot of storage space. Luckily, these fish have the same benefits whether they are caught fresh or are canned; try pairing canned salmon with crackers for a salty, high-protein snack.
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6. Edamame
Like fatty fish, soy products, including tofu, soy milk, and tempeh, are also high in omega-3 fatty acids, and are therefore great vegan or vegetarian substitutes for fish. Edamame, or soybeans, are perhaps the most direct, unprocessed way to get soy into your system, and they make a delicious and crunchy snack. Just pop some in your mouth whenever you need a low-fat, high-protein, and fiber-dense pick-me-up.
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7. Shelled nut and seed mixes
Finally, if both fish and soy aren’t for you, nuts and seeds are also a great high-protein source of omega-3 fatty acids. In particular, nuts have been found to be a great replacement for red meat, which can actually increase inflammation, as a source of protein. Nuts are great to munch on by themselves, or can they add an extra protein boost to yogurt or baked snacks.
