Arthritis is a chronic illness which can be extremely debilitating. Given the discomfort, swelling and stiffness that it causes to your joints, those who suffer from it know how devastating this condition is. Arthritis is often perceived to be a chiropractor illness that impacts older adults, but that is not the case. There are numerous cases of arthritis in younger individuals, of all ethnicities and genders.

Fortunately, arthritis can be treated by visiting a chiropractor and seeking treatment. For this chronic condition, there are also many foods that can help alleviate some of the discomfort and swelling. By eating nutritious meals, your arthritis can be managed in your day-to-day life.

There are a range of studies done that highlight links between an arthritis-friendly diet, and improvements in the disease’s symptoms. We identified the 8 best foods for arthritis and their chiropractic benefits:

1. Fatty fish

Fatty fish such as salmon are a great source of Omega-3 and is considered one of the best food for arthritis can counteract some of the symptoms of it. Furthermore, fish are a wonderful source of vitamin D, which has also been linked to symptom relief in arthritis-sufferers. To ensure that you take advantage of the many benefits of fish fat, you should serve up two portions of fish a week. If you feel like you cannot meet this standard, consider purchasing omega-3 supplements.

2. Garlic

Garlic has been heralded as a superfood across numerous studies, which boasts benefits for your overall health, but also for arthritis. Garlic has certain anti-inflammatory properties which can help alleviate some discomfort. As well, garlic is full of antioxidants which will help keep your colds and infections at bay, particularly during the cold months.

3. Ginger

Numerous studies have also praised ginger for its strong anti-inflammatory properties. The best part is that ginger was consumed in both fresh and dried form and it still benefited chronic arthritis sufferers. Consider making a hearty ginger lemon tea to warm you up during the winter months. Chop up fresh lemon and ginger into a cup, add steaming water and some honey, and enjoy!

4. Protein

Protein is very important for helping our bodies repair themselves, as well as assisting with fighting off infections. For those who suffer from arthritis, lean proteins can help with rebuilding damaged cells. Consider opting for chicken breast, nuts, seafood, beans, or seeds.

5. Calcium

Those who have arthritis are at a larger risk for developing osteoporosis later in life. Indeed, a high amount of arthritis sufferers have an osteoporosis co-morbidity at the same time. This makes food preparation increasingly tricky, particularly as you have both conditions to be mindful of. In order to help keep your bones healthy, it is important to load up on your calcium.

Great options to help boost your calcium intake are low-fat yogurts, cottage cheese, hard cheeses and milk. Those who are lactose intolerant have nothing to worry about. There are plenty of lactose-free options out there that still boast the same benefits as their lactose filled counterparts.

6. Fruits and Vegetables

Fruits and vegetables are a great way to keep inflammation at bay, while still delivering necessary nutrients and vitamins that the body requires. As a general rule of thumb, try to eat at least one portion of fruits or veggies with every meal. For a winning combination, try making a stir-fry, cutting up a salad, or munching on a veggie plate.

Consider throwing in fruits in your morning yogurt, cereal, or even cutting them up on toast. The general rule is that darker veggies like spinach or broccoli are great at combating inflammation. Unfortunately, what you heard as a child is true. Fruits and veggies good for you!

7. Walnuts

Numerous studies suggest that walnuts provide relief from inflammation due to their high concentration of healthy fats. Numerous studies revealed that subjects that ate a diet which included walnuts, were rating their pain as less severe, and some were even able to reduce their pain medication. If walnuts are not your cup of tea, other nuts such as almond and Brazilian nuts are good alternatives too.

8. Olive oil

Whether you are eating olive oil in capsules, drizzling it on your salad, or cooking with it, olive oil is a wonderful choice to help reduce arthritis symptoms. Olives are full of healthy fats which helps reduce joint swelling and pain, as well as cartridge erosion. Olive oil was also shown to slow down the progression of the disease over the longer term.

Although arthritis does not have a cure, there are numerous dietary changes that you can make in order to help alleviate some of the discomfort of the condition. In addition to improving your diet, you can also consider cutting down on refined sugars, processed foods and anything deep fried. Keep this up and you will see improvements in no time!