I do a lot of research to find out what relieves arthritis pain. It seems like everything under the sun causes inflammation. I was pleasantly surprised to find out that you can reduce arthritis pain with a vegetarian diet.
I am a big foodie who has not always had the healthiest diet in the past. Now, that I am in pain for a good part of the day, I am ready to look for healthier options.
First, let’s look at what causes arthritis pain. Causes of inflammation may include overexertion, stress, infection, or poor sleep. Other triggers may include bone spurs, repetitive motions, cold weather, a change in barometric pressure, or weight gain.
Some studies indicate that following a vegetarian diet may lead to less inflammation. In a 2015 study published in Complementary Therapies in Medicine, 600 participants followed a vegan diet for three weeks, significantly reducing C-reactive protein (CRP), a key marker for acute and chronic inflammation.
I had a brief stint as a vegetarian when I went to college in 1980. No meats were allowed in the cafeteria or the dorm refrigerators. If you got a craving for meat, you had to go into the next town and eat in a restaurant. Some people bought lunch meats and hid them in the back of the refrigerator.
There was an A&W in the next town that served delicious veggie burgers, and I went there as much as possible. The school was less likely to be checking up on you when you were off-campus.
Most vegetarians still eat eggs, milk, chicken, and fish. Others just eat chicken and fish in place of meat. This gives you a lot of choices and you can still have your favorite omelet for breakfast. Drinking milk will help keep your bones stronger.
Eating vegetarian meals will not only be new for you but also needs to be something that your family will eat. Follow these tips for meals everyone will enjoy:
Start Slowly
When you start something new, there is a tendency to overdo it at first, and if you suddenly announce that the dinner menu will consist of tofu and kale salad, family members may race for the car and hit the nearest drive-thru.
Serve your family one vegetarian dish and see how they react. Macaroni and cheese is usually a hit and you may be able to sneak in some vegetables.
Ask for Requests
You want to involve the family in your meal planning, so ask if there is something special, they would like to see you serve, get the ingredients, and serve for dinner.
If you have kids, let them help prepare the meal. Things may not go as smoothly as cooking the meal by yourself, but it’s a good learning experience.
Don’t Criticize
There may be picky eaters in your house, and despite your best intentions, they may just turn up their noses to new foods, so don’t force the issue. You may stop short of fixing a second meal, but they can eat other parts of the meal such as salad and bread.
Serve Tasty Vegetarian Snacks
It can be way too long to wait before dinner is served, so healthy vegetarian snacks will help that rumbling tummy. Cut up some fresh fruit in a bowl.
Cut-up vegetables by themselves may not get much play, but when you dunk them in a tasty dip, they may disappear a lot faster. If you want to make it easy, buy prepared Ranch Dressing. Barbecue sauce is another favorite.
String cheese is tasty and filling and has less than 100 calories a stick. Cereal is another way to keep your nutrition up without spoiling your dinner. Add a small glass of milk, or eat plain from the box.
Summary
Change is never easy but stick with it. You may find that your joints ache a lot less, so the changes will be worth it. Keep introducing new foods to your family, and as time goes on, your favorite vegetarian foods may become a way of life.
I am eating less red meat than I used to, and concentrating more on chicken and fish. Salmon is a new favorite, and I also like baked chicken. Reducing inflammation and having less arthritis pain is definitely worth the effort.
