What Science ACTUALLY Says About Anti-Inflammatory Diet for Joint Pain & Arthritis
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- čas přidán 25. 06. 2024
- I review how weight loss and an anti-inflammatory diet can each independently help reduce symptoms related to rheumatoid arthritis, osteoarthritis, joint pain, and chronic inflammation. I also go over what foods to incorporate into an anti-inflammatory diet.
www.oarsijournal.com/article/...
pubmed.ncbi.nlm.nih.gov/20980...
pubmed.ncbi.nlm.nih.gov/33855...
pubmed.ncbi.nlm.nih.gov/30051...
pubmed.ncbi.nlm.nih.gov/32983...
pubmed.ncbi.nlm.nih.gov/34959...
pubmed.ncbi.nlm.nih.gov/36754...
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Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a CZcams channel and blog to translate cutting edge medical knowledge and clinical research to benefit all those looking to live an active and healthy lifestyle. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.
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Food tips starts at 8.55 only
You are a Super Hero! I was about to click OFF!!!!
Thank you, fucking guy talks to much
I was suffering with early stage arthritis with painful knees, elbows, wrists and hips which was preventing me from doing physical work. I researched my symptoms and experimented with going on a Keto low carb diet, eliminating vegetable and seed oils and eventually progressed to a carnivore diet dropping all carbs. Four years on all my inflammation and pains have disappeared, lost weight and lowered blood pressure. I can now walk and work as normal again.
This diet works for me. I have had arthritis. I was taking an anti-inflammatory med, Meloxicam. My last Dr suggested I reduce my carbohydrates. I will have a new Dr this year, as that Dr moved to Florida. I have watched 40 or 50 videos on diets. I have been thinking the extreme diets are not the best. The Mediterranean diet
With the low carbs works great for me. I now eat a 3 egg omelet in the morning with mushrooms and garlic. My lunch is a smoothie made with blueberries and strawberries. In the smoothie is half a teaspoon of each turmeric/ginger/cinnamon, also a piece of banana, and a large tablespoon of apple sauce. I do add an ounce or two of coconut milk. The smoothie is only about 10 oz. A can of sardines and a teaspoon of fiber completes lunch. Diner is a salad with beets and a whole avocado, and an egg with tuna and mayo. I eat no bread. I know it works because I have had this diet for over a year. When my inti inflammatory drug ran out, I did not have the joint and whole body soreness. Now, I only take a low dose statin and low dose aspirin. 73 years young, lol.
Arthritic hip here. I have been on this type of “anti inflammatory” diet for the past few years and the pain was only getting worse. I reached the bottom and had to do something. I got rid of lectins rich foods (beans, legumes, tomatoes, etc), added home made rich beef bone broth, added more meat and fat. I Reduced carbs intake to 80g per day. The inflammation is gone, I’m almost pain free. Some fruit increase the inflammatory response due to sugar spikes. Grains are no fun either.
Wow, what do you eat? Sample Menu
@@door1771 the simplest way of eating. Meat, fish, seafood, eggs, plenty of olive oil, fermented foods for micro biome health, veggies like asparagus, broccoli, Brussels sprouts, beets, greens like arugula, collard greens etc. the most important: sugar OUT, flour OUT, grains OUT, beans and some nuts like peanuts and almonds OUT, highly processed crap out (including cereal, pancakes, waffles etc). Anything that has a package and you can’t pronounce the ingredients OUT. your body and mind will thank you for it in 2-5 days. It’s that fast!
@PaulinaMansz Thank You for sharing your eating plan. I'm so glad you're feeling better. Do you eat other nuts, like walnuts, etc? Do you eat dairy? I have RA and love cheese, yogurt and cottage cheese.
It's not about eating 'good' foods - it's about not eating bad foods. RA is an autoimmune disease - your immune system is reacting to certain specific food/drink items. You just need to find out what those substances are (could be dairy, sugars, grains, onions, food additive, eggs, nuts, etc.). Just try the AIP (Auto-Immune Protocol) diet - first you only eat known non-inflammatory foods - then, if it appears to be doing you some good (after 2-8 weeks), step 2 is to slowly introduce the other excluded foods.
Think about it - did you get a really bad RA flare up one morning because you didn't eat a salad the day before - or is it more likely that you got the flare up because you ate/drank something that triggered an immune response which then attacked your own joint tissues? That's why some diets are better than others and why the results are so variable - it's what you don't eat whilst following that diet that matters.
@@PaulinaMansz0❤
Thank you Dr. Peng. I am a gastric bypass patient who had the surgery in 2006 but I did not lose all the weight I should have and now I have slipped into bad habits and no exercise. So arthiritis has been painful again. this will help me get back on track. Thanks so much.
My grandpa only eats local food like beans, rice etc. And very rarely eat glass noodles. He is a healthy man at almost 77 years of age. ❤
Yes Dr Peng I lost 80 pound's over last 14 months. And yes I've noticed a greatly reduced amount of pain in my knees, hips and low back. REALLY enjoy your expertise!
WOW! 70 lbs is a lot, congratulations!
@@JeffreyPengMD Thanks 👍😊
Congratulations 🎊. 22kg loss in six months here.
Thank you Dr. Peng I learned something today. from here in UK 🇬🇧
thanks again Dr. Peng …you are kind and helpful, pleasant and goodlooking doctor…beautiful inside and out.
I discovered the healing power of turmeric. Golden milk has made a huge difference in my debilitating hip bursitis journey.
Excellent information thanks
I found dairy to be a real issue. Eventually I gave it up completely and now I can sleep deeply, with no arthritic shoulder pains.
Very powerful thanks 🙏
Thank you Dr. Peng 🤗
Thank you dr for the information you gave us.I need to elaborate about Rheumatoid Arthritis .
Excellent presentation, thank you
Glad it was helpful!
Great info , a full comprehensive plan.
Thx!
Thanks for the information
The severe pain of arthritis made me stop all exercise. How ironic. I should have kept going and eaten a better diet.
Thank you so much.
Thank you so much for your info n help a lot of people. God bless you abundantly
Glad it was helpful!
Thanks for good info.
I was diagnosed with RA 13 years ago, with my rheumatologist telling me that I have a rather severe form. Fortunately, I have been stable the vast majority of the time. My doctor never discussed nutrition with me. In the last approximately 18 months, I have focused on anti-inflammatory foods. The only lab marker of inflammation that he checked was sedimentation rate 3-4 times a year. It kept rising although I was doing well. Apparently, this is normal as we age. Nevertheless, after I started focusing on anti-inflammatory foods, my sed rate went from 35 to 20 in 4 months, and to 9 four months later. When it went to 20, I informed him of my diet change. He said "maybe" the diet contributed. I just had a CRP done, and the result was at the low end of average risk. I know I feel a lot better overall.
I was diagnosed with RA in 2016. A few months later, visited a naturalpath doc who diagnosed me with a severe wheat allergy. I went on keto shortly afterwards. Inflammation disappeared. Lost weight..4 sizes down. I am confident the wheat issue was a driver behind the RA diagnosis. My father had gluten ataxia (brain deterioration) seemingly, this genetic marker followed me. I’m doing great now.
Very helpful. Greetings from Hebei province, Tangshan city.
Thanks a lot for this important information
You’re welcome!
Three years ago, after a month of typing (I had a big assignment as a translator), at the age of 69, I suddenly developed arthritis, which was accompanied by severe pain.
I was treated with the medicines that were available at the time, including Medrol. It helped a little, but there were still days when I couldn't walk or I even couldn't remove the tab from a new tube of toothpaste.
About two years ago, the Flemish-Dutch lab Galapagos launched a drug with filgotinib as an active ingredient. It was marketed by the Irish company Gilead under the brand name Jyseleca. I was previously given it as a guinea pig. And my arthritis was gone and still is, although my doctor switched to half a dose (100 mg). I do exercises with weights again, just like before.
I do not know what the situation has been in the meantime, but the US competent authority did not approve the medicine because it could have an impact on fertility. Glad I live in Belgium. I am now 72 and I assume that most people who have arthritis are of a certain age. Decreased fertility: I couldn't care less.
Thanks for commenting
Mam
Thanks for the info.
thank you so much
Thank you Dr. Song Jongki
Thanks very much kindly ❤️ 🙏
God bless you Dr.
Thanks for commenting!
Good information! I started limiting my daily calories to 1,600 about 10 years ago & lost 132 lbs. I’m 75 & have no doubt I’d be in wheelchair by now if I hadn’t done that. I follow a fairly anti inflammatory diet but can see from what you presented that I can do better.
Wow, congratulations. Thanks for commenting
Wonderful !♡
Main problem is over weight
Great video. What would you suggest / recommend in the case of someone’s arthritis in their their knees have gotten to the point of bone in bone? Thank you.
Yes I agree is low insulin level to reduce inflamation
Thanks for sharing 👌
Wonderful
I left out wheat and that really helped , I have IBD wheat is very bad . I only have fish , vegetables and fruit now with tea
Great info!
Glad it was helpful!
This is me so so much pain . Trying to lose weight . And go on antinflamitry diet . Thank u for yr video . Regards uk
I weigh 100lbs and am 5’2” tall. I don’t have any weight to loose, and yes at 64 I have arthritis in my hands which have just showed up in the last 3 months 😢
The same here
The weight I have out on is DUE to the pain of the arthritis and past injuries I have had. Not the other way around.
i'm a huge meat eater as to why i developed psoriatic arthritis. so i ditched sugar, dairies, nightshades and meats. my pain reduced for like 50%. and i lost 70 lbs along with fasting. i only eat fruits and veggies. this is very true
Have you heard some people cure their arthritis pain with meat only (carnivore) diet?
@@tarra_amaya i will never risk it no more. my dad died from heart attack because of the said diet as well
Spinach, egg plants, tomatoes and potatoes are high oxalate foods and are not good for arthritis.
It’s not mainly the weight, it’s the lowered insulin levels that directly leads to lower inflammation.
That and much much more!
Agreed you can’t lose weight until you reverse your insulin resistance
NSAID drugs deteriorate joint cartilage..
@@Momtocam1997 Non sequitur
@@Hornet135 just making a comment on other reasons of joint inflammation…
Thx
Thank u dr
Thanks , Dr!
Interesting infi.
But, kinf if voring , sunce it is so monotone!!!!!
Very true, had been bothered by knee pain,been to Orthopedic Doctor, had 2 different injection on the affected knee but to no help even my X ray reveals that i am one of the candidate of knee surgery,, i did loss my weight and the pain disappeared..So to those who have knee problems .....loss weighr :)
Thanks for commenting!
T umeric works for my knees
Lower carb diets can be anti inflammatory. Especially if they focus on lots if leafy greens, betries, fermented foods plus wholefood fotms of fats such as fish, nuts, seeds, avocados, olives. Plenty of protein from lean sources - mainly plant
😅😊
Very well explained!
Glad it was helpful!
Interesting
Thanks for the info God bless you I'm from south Africa bye
Thanks for commenting!
Very informative, thank you 👍💯❤️❤️❤️
Glad it was helpful!
Hi Jeffrey I just started following you. I had issues with inflammation and pain since I became around 30 years old and I never really knew the connection between Pain and inflammation. This all happen after new years of this year. I started cutting back on Breads, crackers, Cookies, cake and all sweets. I guess it's sort of a keto diet and a notice a definite decrease in pain. I do a mild workout routine around my shoulder a back operations. Thank you for sharing your knowledge with us. c];-)
Thanks for sharing!!
I lost 48 lbs on keto diet, low fried, intermittent fasting and vigorous exercise. 48 lb weight loss in 3 1/2 months ❤🎉
It’s not a keto diet. It’s a reduced carb diet.
mediterranean diet is good. but avoid nightshade such as tomatoes/potatoes/egg-plants
VERY WELL SAID DOC PENG. Very appreciated 😊Thanks Doc we educate a lot.
Thank you for creating this video about foods to help reduce inflammation for FREE
Arthrities could be genetics, diet, heavy weight, heavy lifting, meds or someone has auto immune disorder
I lost a lot of weight after the death of my husband I also got myself a dog as a walking companion 18 month is later the pain in my spine and knees is very bad but as I have a dog it means going out with him twice a day it used to be three time but the pain and the fact that I feels so lopsided and twisted is horrific 😢
I notice you are including night vegtables , like tomatoes and peppers, could you please explain how these veg's might effect arthritis, as my understanding is that these veg's cause additional pain. Thanks grammajan
Not everyone wants/needs to lose weight and it’s painful to age fast due to lack of collagen. Please suggest some foods that reduce inflammation yet provide good quantity of collagen and calories so I can at least keep my weight while reducing inflammation. Thanks
I'm having a strong, sharp pain on the left side of my left knee when I go down stairs or bend it in a certain way. I'm at the gym working on losing weight! Thanks Doc.
Good luck!!
I have lots of pain from arthritis but need to gain weight instead of losing weight. So it’s not always overweight people.
What are the anti inflammatory foods.
I’m overweight not obese but have had one knee replacement at 60, have been a swimmer doing laps up to a mile 3-4 times a week for 45 years. Now at 72 my shoulders are bone on bone. Tried the cortisone shots twice but saw that the meds are destroying other healthy cartilage. On the route for loosing weight 20 pounds at least but it doesn’t sound like my shoulders will ever be back to swimming again. My father who was never overweight in his life had double knee replacement and spine arthritis. He was always busy on our mini farm so why did he get it. He had high blood pressure and died from an aortic aneurysm. The research stated is puzzling in our cases.
Was he using herbicides/pesticides on his farm ?
I wonder what they would have found had their study of inflammation also included the keto diet.
Me again sorry but got to say this is one of your better podcast without mainstream crap to interfere with the whole truth and nothing but
Thank u dr from uk 🇬🇧 I’ve got terrible nerve pain and osteoarthritis in my knees and foot an toes Iv lost over one stone I’m trying thank u dr
Experiencing all of this as well. Have you had any success, weight loss and pain decreasing, since your post is 9 mos old?
Doc. I have pain in my hipbone right side
Can you help me what better to do i don't want to do surgery maybe you have some better idea for me please
Whats the nutrient that is deficient that we need?
Dr. Peng. I thought that tomatoes and eggplant are nightshades and therefore inflammatory? Could you please clarify?
they are inflammatory
Thank you for posting this very helpful and informative video. I have severe lumbar stenosis caused by arthritis and genetics and I’m 60. I am not considered overweight. Will losing weight and going on this diet help reduce the pain and peripheral neuropathy associated with this terrible spinal disease? Thank you so much.
Almost certainly, but as always, discuss with your docs
Please make a vedio about bpc157 peptides molecule compound injection
Unfortunately there is not a lot of data on that
I set a target to lose 20 lbs. I’ll let you know if I feel any difference with my knee OA. Great video
Great job!
I have pain in my right knee but I am very slim - and mostly eat a whole plant based diet sometimes with a bit of sardines…. 🍀💚
Thanks for your comment. Hopefully you can figure out the cause of your knee pain! Unfortunately I cannot give medical advice over the internet. Please seek the advice of your trusted health care provider. Best of luck!
@@JeffreyPengMD that I did long ago, but they meant Rheumatoid arthritis and proposed prednisolon , but I always try more holistic approaches inspired from new research in life style and health. And changing my diet toward a 90% low fat whole food diet has done that I can walk, cycle and dance ( except deep squats 🙃) - and even jog without having too much trouble - and I love moving in nature 🎶🍀🎵💚🐸
Hi Dr jeffry. Great info. I hv high uric acid with oastioartheritis. Wt diet i should take???
Thank u. So much.❤❤❤.
Please do well to list them and especially for those in Nigeria what food are they to eat these fruit are not in Nigeria thanks
What is your opinion on ENBREL(entracept), a biologic on Rhumatoid Arthritis?
Unfortunately that's not my area of expertise
Carnivore or meat based diet has been the most beneficial for me, yes anctidotal but most healing. I respect those who choose other diet paths.
Thanks for sharing
Michaela Jordan Peterson 😉
Dr. Peng, what is your opinion of culturally-expanded stem cell treatments? I know they're not legal in the US, but do you think they have the potential to be more effective than normal stem injections for arthritis?
Yes, they are likely more effective than adipose and bone marrow derived cells we can currently do in the US
I have weird swelling and heat in both my knees, and sometimes it moves to by elbow and even in my fingers. I wouldn't describe it as "pain" but more like a lot of pressure. I am not sure what it is but have been trying to eat clean for the last week and honestly feels like its getting worse
Best to discuss with your health care provider, good luck!
Try rolling a golf ball under the bottom of your feet to reduce the pressure in your joints🙌. Try to consult with an acupuncturist
For knee pain
I mix 1 teaspoon of apple cedar vinegar once a day. Until cured
Interval 1/2 teaspoon of baking soda .
The boiled sayote for drink and eat the flesh. Effective
It could be gout, get your Uric acid levels checked.
Sounds more like gout....
Nicely done young man! (:
❤😊
Thanks!
Ew he’s a grown up respect him
Been struggling with solid food for a long while-
I agree on a rainbow coloured diet, mainly plant based. Berries. Everybody’s diet should have leafy green vegetables, but not spinach or kale.
Please Dr. I have a question. I suffered vein collapse and resulted in tendons and ligaments damage. I am undergoing PRP and it is progressing well. I have a challenge with my right knee as it is swollen and producing fluid. I have fluid extraction twice within a three week interval.
What is causing the fluid in the knee? What's the remedy to stop the fluid accumulating?
How does protein diet affect my condition?
Thanks for your comment. Unfortunately I cannot give medical advice over the internet. Please seek the advice of your trusted health care provider. Best of luck!
What about NIGTSHADES??
Cut to the chase! Do a CZcams "SHORT."
Iam 17 and I have it.from when I was 8 or 9 years old 😅
Thanks for sharing
Don’t you think the increase incidence of joint replacement after weight loss surgery is due to more ease of movement? Like the patients may actually be more active and walking whereas previous sedentary? Or maybe surgeons may be approving surgery only after the patients are at a weight that their joints can handle? My aunt was denied a second knee replacement because her doctor said she was too heavy.
This is a myth. Running and physical activity is NOT associated with worse arthritis, quite the opposite, physical activity is protective against worsening arthritis. czcams.com/video/MxlQgDF4h4o/video.html
@@JeffreyPengMD Yes but if someone is going from little movement to a lot and they already have the damage to the point that they need joint replacement they are going to feel it more and at that point exercise is not going to help.
@@Ladyloubug9 Of course, take it slow. But just because you are bone on bone, does NOT mean it has to hurt when you walk. I have many patients with grade 4 osteoarthritis walking 5000+ steps per day. Exercise therapy including cardio and strengthening + PRP injections can help get people there.
What are these prp injections
My problem is arthritis but I'm under weight not a big eater I can't afford to lose any more.
Tomato,paprika,eggplant,onion,garlic,gluten,meat,egges should be avoid
❤️
Thanks for commenting!
❤️🙏❤️
Thanks for commenting!
Dr Peng, please note that "Tomato" is NOT good for people with Arthritis.
Can you provide me clinical evidence to support that claim?
I am skinny, still have pains
I THOUGHT NIGHT SHADE VEGGIES IS NOT A ANTI INFLAMMATORY FOOD
lorecivivint
MIV-711
Sprifermin
What about these doc? Do you know anything about it? Is there any hope my knee?
Thanks for your comment. Unfortunately I cannot give medical advice over the internet. Please seek the advice of your trusted health care provider. Best of luck!
@@JeffreyPengMD You can make a video about it if you like.
Is pressure cooked chicken with out skin ok to eat when you have arthritis?
It’s ok white meat..and red meat 🥩..
Very good information, I hope younger generations watch these videos too! All these problems start when young people become adults after leaving high schools, legal age to buy alcohol, tobacco, driving and partying, they call it fun!!! 😂 🎉 🍺 🥃 unfortunately they are brainwashed to believe happiness( fun) comes only with alcohol, drugs and parting! 😢
Good morning.. my big problem are my elbows and wrists its swelling and very painful
Discuss with your docs!
Can i eat eggs??
These are nice thoughts but if you don't talk about getting non pesticide foods which also cause inflammation and non-GMO foods, you've missed the mark