Arthritis is a condition that refers to inflammation and joint pain. Arthritis is categorized into four different types that include:
- Rheumatoid arthritis
- Osteoarthritis
- Psoriatic arthritis
- Fibromyalgia
People mostly with skin conditions like psoriasis suffer from psoriatic arthritis, which becomes chronic over time.
PSA (Psoriatic Arthritis) occurs when people suffer from swollen joints which as a result causes scaly, red, itchy patches on knees, elbows, or scalp. Almost 30% who get psoriasis get PSA.
If you have any of these conditions, you might have experienced that changing certain things can help you in feeling better. The Psoriasis Foundation stated they haven’t seen any major lifestyle changes in patients with PSA. However, when these patients started adopting a healthy lifestyle and following the given diet for psoriatic arthritis, there was a significant decrease in the symptoms.
Following are some suggestions for people with PSA to successfully manage their psoriatic arthritis by eating and avoiding the mentioned foods.
Foods that help in reducing Psoriatic Arthritis Symptoms
Anti-inflammatory Omega 3 Fatty Acids
Anti-inflammatory foods help in reducing potential inflammation and painful flare-ups in people with psoriatic arthritis. Omega-3 fatty acids have been studied widely due to their anti-inflammatory properties that fall in polyunsaturated fatty acids (PUFA).
In a study, when people with psoriatic arthritis were put to use omega3 fatty acid diets over six months to see how they help in reducing inflammation and other symptoms of PSA.
The result showed a reduction in:
- Tenderness of joints
- Disease activity
- OTC pain reliever usage
- Redness of joints
ALA – Alpha-linoleic acid is an omega-3 acid that is considered to be an essential part of the diet and mostly found in plant-based acids. People with psoriatic arthritis have to take them because the body does not produce them on its own.
To make it useful in daily routine, AHA must be converted into DHA or EPA. DHA and EPA are both important types of omega-3s that can be obtained from seafood.
Although the conversion rate of AHA to DHA or EPA is low, it is essential to consume plenty of seafood and make it a regular part of your diet. Foods that contain omega- 3s include:
- Hemp seeds
- Walnuts
- Algae and seaweed
- Fatty fish like tuna and salmon
- Edamame
- Flaxseed oils and seeds
- Chia seeds
High-antioxidant Foods
People with psoriatic arthritis also suffer from chronic inflammation that tends to damage the body more quickly. Antioxidants help in reducing oxidative stress increased by chronic inflammation. A study done in 2018 found that people with any type of arthritis are low in antioxidants and this lack of antioxidants is associated with the increased ailments activities and elongate the duration of the disease.
Plenty of food sources are there from which you can get these antioxidants naturally. Vegetables, nuts, fruits, spices, and coffee beans are rich in antioxidants. Other high sources of antioxidants include:
- Dark leafy greens
- Tea
- Dried ground spices
- Dark berries
- Dark chocolates
- Nuts
High Fiber Whole Grains
Many health conditions are a threat to psoriasis, one of them is obesity. Obesity initiates insulin resistance that creates complications for people with psoriatic arthritis as well.
Insulin resistance and chronic blood sugar problems are linked with an unhealthy diet. Studies proved that chronic inflammation, insulin resistance, and obesity are connected.
To keep psoriatic arthritis manageable, it is crucial to keep your blood sugar and weight under control. Foods that do not easily digest help in reducing sugar spikes and maintain blood sugar at its healthy levels. These foods consist of unprocessed whole grains and are rich in fiber and nutrients that help your body to digest them slowly.
Foods that are good sources of whole grains are:
- Whole oats
- Whole wheat
- Wild and brown rice
- Corn
- Quinoa
Foods that should be avoided in Psoriatic Arthritis
Red Meat
Diets consist of processed or red meat products that play a vital role in increasing inflammation and in gaining weight. A cohort study performed in 2017, showed that eating red fatty meat multiplied the body mass index of both women and men.
They also showed the negative impact of increased BMI on their hormones that control insulin resistance and hunger.
People with psoriatic arthritis should limit red meat intake and increase the consumption of:
- Nuts
- Chicken
- Lean or fatty fish
- Legumes and beans
Dairy
Food allergies and increased intolerance levels trigger the immune system and are the reason for chronic inflammation in your gut at lower levels. Moderate dairy consumption with low-fat dairy products can be effective if your body doesn’t react with allergies or intolerance.
Although, if you are worried about the dairy reaction on your body, you can try them instead:
- Soy milk
- Hemp milk
- Coconut milk
- Almond milk
- Plant-based yogurt
- Flax milk
Processed Foods
Processed foods are relatively rich in sucrose, oils. Salt, and added sugar. These processed foods trigger inflammatory conditions including:
- High cholesterol
- High blood sugar
- Obesity
Furthermore, these processed foods are made using omega 6 rich oils including:
- Sunflower oil
- Corn oil
- Peanut oil
Omega-6 fatty oils establish an inflammatory pattern when consumed regularly, so to keep your inflammation treated, try consuming foods with omega-6 at moderate levels. You can replace omega-6 foods with:
- Whole grains
- Fresh vegetables
- Fresh fruits
- Lean unprocessed meat
Diet for Psoriatic Arthritis
People with certain diseases can benefit from a diet for psoriatic arthritis. Here are some popular diets that may affect psoriatic arthritis and psoriasis.
Keto Diet
The high-fat and low-carb diets are useful in losing weight and that’s where it helps in reducing inflammation. Some research has shown mixed results in the efficacy of the keto diet in psoriasis.
High-fat options that can be included in the keto diet to reduce inflammation include:
- Tuna
- Walnuts
- Avocados
- Chia seeds
Paleo Diet
The diet is linked with the improvement of BMI, blood lipid levels, and blood pressure specifically at the first 6 months of this diet. In addition to that, studies also have proved that diets like Paleo have significant effects on reducing weight that eventually helps in lessening inflammation. Examples of foods included in the paleo diet are:
- Veggies
- Nuts
- Fruits
- Seeds
Gluten-free Diet
Going gluten-free is not entirely necessary for everyone suffering from psoriatic arthritis. Your test results will identify whether you need to opt for a gluten-free diet.
People who react after consumption of gluten consisting diets should avoid eating them or should consume them in moderation.
Low-FODMAP Diet
Low Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAP) is the diet that healthcare officials recommend to patients with irritable bowel syndrome (IBS). Studies have shown links between IBS and psoriatic arthritis.
The diet suggests limiting or avoiding carbs from a series of foods that result in increasing gas, stomach pain, and diarrhea.
Mediterranean Diet
This diet is the safest and healthiest diet of all. It includes fresh vegetables and fruits, whole grains, nuts, and oils mainly. You can also taste red meat, processed foods, and dairy on rare occasions.
According to a study, people with psoriatic arthritis who followed the Mediterranean diet for four months showed reduced weight and inflammation.
Takeaway
To help manage psoriatic symptoms, patients should stick to a healthy diet that helps in reducing inflammation and in combating certain chronic diseases. In conclusion, it is better to consult your healthcare physician before starting any diet to avoid any future complications that may make your psoriatic arthritis conditions worse.