Arthritis: Over 60 Recipes and a Self-Treatment Plan to Transform Your Life

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Removing processed foods from your diet may seem daunting, but the rewards are great. You will be eliminating major sources of additives and unnatural chemicals from your body. You will be choosing not to eat foods that have been milled, stewed, or baked to the point that all the precious nutrients they once contained have been removed. And you will be leaving room in your diet for foods that are full of natural flavour and nutrition.

If you have gouty arthritis, the problem of diet becomes more complicated because liver and all other forms of offal should be avoided.

Foods that heal

How can something as basic as food heal? How can it be true that simply by changing the content of your dinner plate you can beat illness and heal damaged tissues?

Nothing in your body is static. Every moment of every day billions of cells are in constant change. They form, fill with molecules that conduct the chemical processes of life, and eventually die. It is said that over the course of seven years every molecule in the body is replaced. What we eat, and therefore supply to the body to reconstruct itself, determines its health and strength in the future.

When illness or injury damages the body, eating foods rich in the nutrients needed to replace and rebuild tissues promotes healing. When arthritis is present the nutrients most needed are protein; the B-vitamins, plus folic acid and biotin; vitamins C, E, B12, and D; the minerals selenium, manganese, iron, calcium and zinc; and certain specific fats known as omega-3 fatty acids.

The foods rich in these nutrients that form the basis of the Eat to Beat Arthritis Diet are:

Liver: polyunsaturated fats, vitamin A, vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B12 (cobalamin), folic acid, biotin, selenium, copper

Kidney: vitamin A, vitamin B2 (riboflavin), selenium, copper

Milk and dairy products: calcium, zinc

Black treacle (molasses): calcium, magnesium, zinc, iron

Brewers’ yeast: vitamin B1 (thiamin), vitamin B5 (pantothenic acid), vitamin B12 (cobalamin), folic acid, biotin, copper, magnesium, zinc

Oily fish: omega-3 essential fatty acids, vitamin A,

Vegetable oils: vitamin E, omega-3 essential fatty acids

Nuts and seeds: vitamin E, manganese, magnesium, copper (omega-3 fatty acids are found in walnuts)

Fresh fruit and vegetables: vitamin C, manganese

(More about healing foods can be found here (#u1c52ad55-880a-41b0-bf49-f72d0e29d79e) and here (#litres_trial_promo).)

People with gout should enjoy celery and cherries several times a week. Both are thought to contain compounds that help the body eliminate uric acid. Celery also contains an anti-inflammatory substance.

Most of these nutrients play numerous roles in human metabolism. It is unnecessary to know all the details, but the following list identifies the specific role that makes them appropriate for arthritis sufferers:

Vitamin A is needed for normal function of the immune system, and the control of inflammation.

B-vitamins help maintain a healthy nervous system and fight depression.

Vitamin C is needed to build collagen required for healthy tissues, including tendons and joints; it is also a strong antioxidant and fights damage by free radicals.

Folic acid is needed for the normal absorption of other nutrients from the gut.

Vitamin D plays a vital role in normal formation of bone.

Vitamin E helps fight the oxidation of essential fatty acids in the body, thus reducing the symptoms of inflammation.

Selenium is a strong antioxidant and helps protect against free-radical damage.

Magnesium is an important component of bone.

Manganese is vital for the normal formation of tissues in joints and bone.

Zinc is essential for a normal immune system.

Copper is needed for normal connective tissue and bones; it also helps protect against damage caused by free radicals and acts as an anti-inflammatory agent.

Omega-3 fatty acids (as found in fish oil, hemp oil and walnuts) help control the inflammation, swelling and pain of arthritis.

The Eat to Beat Arthritis Diet recommends including frequent servings of offal such as liver, sweetbreads, heart and tripe. These are low-fat sources of protein that supply all the amino acids needed for healthy tissue. Sweetbreads contain useful amounts of important minerals, but not in quantities as large as those found in liver and kidney. Tripe and heart are good sources of low-fat protein, but contain smaller amounts of healing nutrients.

The BSE crisis in Europe forced the removal of many fine products from the market, and sweetbreads are among them. Very few stores now stock them, but a few organic meat producers have earned the right to sell these delicious morsels again. They are expensive, but when cooked correctly are delicious delicacies.

People with osteoarthritis will benefit significantly from eating foods rich in vitamin B12. The best source of these nutrients are the healthy bacteria in your own gut, but food sources are also available: liver and other animal proteins are a rich source, and play an important role in the Eat to Beat Arthritis Diet. If you are a vegetarian, vitamin B12 will be difficult for you to obtain from your diet. Plant sources include mushrooms and parsley. Certain fermented foods, such as tempeh and fermented black beans, contain a high bacterial count that insures they are a good source of vitamin B12.

PLANTS WITH HEALING POTENTIAL FOR ARTHRITIS SUFFERERS

All fruits, except citrus, cranberries and plums.

All green vegetables, except rhubarb and spinach.

Broccoli, cauliflower, kale and cabbage are excellent sources of substances that fight cancer. (People with thyroid problems should limit their intake of these foods.)

All root vegetables, with the exception of true potatoes. Sweet potatoes and yams are excellent for you, and full of texture and taste, as are Jerusalem artichokes and parsnips.

Onions, garlic, leeks and shallots.

Sprouted grains, beans and seeds. Mung beans and alfalfa are good. Sprouted brown rice is nice in a salad or stir-fries.

Spices, especially turmeric and cinnamon.

Seaweed, especially kelp, kombu and nori.

All pulses (legumes), including aduki beans, black beans, soya beans, lentils, peas, chickpeas (garbanzo beans) and kidney beans. (People with gout should limit their intake of these foods.)

Gluten-free grains: maize, millet, wild rice, brown rice, quinoa, buckwheat (kasha), amaranth. Avoid all products made with wheat, rye, barley or oats.

Dietary supplements and medications

The past ten years have seen a considerable increase in the number of medications available to treat all forms of arthritis. (The more frequently used of these are discussed here (#litres_trial_promo).) Although many people find these a primary avenue of relief from arthritis, they all carry some risk of side effects. The NSAIDS (non-steroidal anti-inflammatory drugs) can irritate the lining of the stomach and in some cases can cause ulcers when used over a long period. Commonly used NSAIDS include aspirin and ibuprofen. Treating arthritic symptoms by altering your dietary habits carries none of these risks.

The following dietary supplements have been shown to have special healing properties that counter the effects of both rheumatoid and osteoarthritis:

Vitamin E is one of the most powerful natural antioxidants identified to date. It works best when combined with vitamin C and the mineral selenium, both of which are well known for their antioxidant properties. Scientific studies have shown that people with rheumatoid arthritis have lower blood levels of antioxidants than others, and there is growing interest in what this means for the treatment of the disease. In a controlled study of osteoarthritis patients with knee and hip joint problems, 400mg of vitamin E was shown to be as effective in controlling symptoms as 50mg of Diclofenac, a medication classified as an NSAID. The effects of the NSAID were faster, but it produced more side effects than vitamin E. As pain relief over time was comparable, vitamin E was thought to be the treatment of choice.

Another study showed that rheumatoid arthritis patients treated with vitamin E had less pain and improved symptoms when treated over a three-month period. Vitamin E can be taken in large quantities with little risk of side effects.

Fish oil supplements are an important source of omega-3 essential fatty acids, and part of the Eat to Beat Arthritis Diet. You can read more about this subject here (#litres_trial_promo). If you are a vegetarian, or cannot tolerate fish oil, try flaxseed oil instead. This is another rich source of omega-3 fatty acids, although they are in their original plant form, and have not been through the metabolic processes that produce the DHA and EPA fatty acids known to be deposited in the flesh of oily fish. These specific fatty acids are necessary for the body’s production of small hormone-like molecules with strong anti-inflammatory properties, known as prostaglandins. Many people suffering from inflammatory illnesses experience dramatic effects when they supplement their diets with a fish or flaxseed oil supplement. For maximum benefit:

Do not mix fish oil and other fatty acid supplements. Take omega-6 supplements (evening primrose oil or borage oil) at a different time of day.

Make sure you take a vitamin E supplement, as this protects the omega-acids.

Keep any opened bottles of supplements in the refrigerator or other cool place.

Note: there is a difference between fish oil and fish liver oil. Liver oils contain substantial quantities of vitamin A, which is stored in your liver and can be toxic if taken in large amounts. If you are setting out on this diet, it is recommended that you use fish oil supplements.

Flaxseed oil is the richest known source of omega-3 fatty acids, and also contains substantial amounts of omega-6 fatty acids. It also contains plant chemicals known as lignins, which are plant estrogens that help control the body’s estrogen level. Lignins are also believed to have other biological effects, including anti-viral and anti-bacterial activities.

Glucosamine and chondroitin are naturally occurring substances in the body that act as a building block in many tissues. Of the two, better curative effects have been demonstrated by glucosamine than by chondroitin, so it is suggested that this is the supplement of choice. Sometimes called the ‘basement membrane builder’, glucosamine is an essential substance in manufacturing and maintaining the ligaments, tendons, cartilage and synovial fluid found in joints. More detailed information on glucosamine and how it is thought to work can be found on page here (#litres_trial_promo).

Part Three The Eat to Beat Arthritis Diet (#ulink_57a0dcfa-c0d2-5bf8-938e-b8e15998e408)

Chapter 1 The basics (#ulink_191076ad-62ed-55c1-a55e-64b3145586fe)

What is the Eat to Beat Arthritis diet?

Since the 1930s, scientists have been aware of a possible link between rheumatoid arthritis and food allergies. Some scientists went so far as to suggest that symptoms of rheumatoid arthritis could be completely controlled by dietary changes.

Max Warmbrand, a naturopathic doctor who practised up until the mid-1970s, advocated a very low-fat diet in the treatment of both rheumatoid and osteoarthritis. In addition he told his patients to avoid eating all red meat, eggs, dairy foods, sugar, chemicals and processed foods. Six months were required before improvement was noticeable, he claimed. The diet seemed to work for a few people, but not others.

In 1979, Giraud W. Campbell wrote A Doctor’s Proven New Home Cure for Arthritis, a book that helped millions of people break the bonds of this crippling disease. Using the information available at that time, he prescribed a strict regime that called for raw fruits and vegetables, hearty amounts of lightly cooked organ meats (liver, kidney, sweetbread, brain, heart and tripe), and daily doses of unpasteurized milk, nutrient-rich black treacle (molasses) and brewers’ yeast. The diet began with a brief period of fasting, during which the body was freed of toxins from previous poor eating habits. He instructed his readers to shun all drinks containing caffeine, and cautioned against all processed foods – including canned and frozen items. If you followed this somewhat Spartan plan, you could end the pain of arthritis in seven days, he claimed.

The science of nutrition has changed greatly over the past several decades, and we know more about how and why you can control illness through diet. The Eat to Beat Arthritis Diet therefore builds on the Campbell diet, but also uses new information and a more modern approach to food and dietary supplements. At the same time, it recognizes some of the realities of modern life. For example, not all frozen foods are taboo: frozen peas, sweetcorn and spinach are very useful items in any kitchen. Soaking and cooking dried pulses such as chickpeas (garbanzo beans) takes hours; so canned ones, well rinsed to remove any salt and sugar, are allowed as an alternative.

This book also recognizes that more than seven days are needed to fully achieve benefits from recommended changes in food choices. Here, you will follow a gradual process that is tailored to your unique needs. The foundations of the Eat To Beat Arthritis Diet are:

Finding the right balance of foods for your body.

Knowing how to tell when a specific food is making the symptoms of arthritis worse.

The initial programme spans seven weeks. In the first week you keep a diary of your pain and stiffness and also record your intake of food and drink. You then learn to eliminate the specific foods that aggravate (or even cause) a flare-up of arthritis, and how to make this a diet you can use for life. You will also be encouraged to try new foods that you may have otherwise passed by.

While you remain on the Eat to Beat Arthritis Diet you will notice that you feel better. Depending on the severity of your condition you will find that pain will disappear, or diminish in severity. These are not the only exciting benefits you will enjoy from changing your eating habits. Selecting the right foods strengthens your body and enhances its metabolic activities. You will begin enjoying improved general health, stronger nails and hair and younger-looking skin. You will suffer from fewer colds and other infections. You may even find that you lose some of the excess weight that may be contributing to your joint pain and stiffness.

Rediscovering the way to eat

You are now ready to focus your attention on one of life’s great pleasures: food. What comes next will change your life forever. Previous sections of this book have covered three main topics:

The causes and symptoms of several forms of arthritis.

The links between good nutrition and healing.

The role plant and other natural substances play in controlling pain and inflammation.

Armed with this knowledge, read the remainder of this book before you begin the diet. As you read, keep these principles in mind:

THERE ARE NO QUICK FIXES

If you follow this diet exactly, you will begin to feel better within days, but the full extent of healing will take longer. Diets promising remarkable cures often disappoint. If you really want to change the way you feel, and improve your health, you must be patient and give your body time to heal.

THIS IS A DIET FOR LIFE

A diet must be both practical and flexible, or you will find it boring and impossible. Once you have gone through a full seven-week cycle of the diet plan, you can occasionally bend the rules a little. In the chapter that follows, Marguerite discusses her flexible approach to the diet.

WHILE YOU ARE ON THIS DIET, ENJOY EATING

A partial list of the foods and ingredients you can incorporate into meals appears here (#litres_trial_promo). I call it a partial list because it cannot include every fruit, vegetable and fish from around the world. When you begin your new eating plan, take time to taste new varieties of fresh food. Have you tried the sweet, orange flesh of Sharon fruit? For a fantastic dessert, scoop out the flesh of chilled, ripe Sharon fruit and serve in small glass bowls. No sugar needed for this treat! On the more substantial side, have you enjoyed the delicate flavour of firm-textured steaks of escolar (mock sea bass), caught off the coast of South America? Or tasted barracuda fillets? If not, a treat or two awaits you.

The culinary arts are based on a rich palate of fruit, vegetables, meat, seafood, nuts, grains, seeds, herbs and spices. Combined in different ways by different cultures, these ingredients produce dishes with an endless variety of flavours and textures. The Eat to Beat Arthritis Diet actually sets very few restrictions on your enjoyment of this wonderful diversity.

THERE ARE CERTAIN FOODS AND DRINKS YOU MUST ABANDON

These are listed here (#litres_trial_promo). Don’t let this put you off. Give your body a chance. Following the diet carefully for at least seven weeks should reduce the symptoms of arthritis and improve your general health, so it will be worth the sacrifice.

THERE ARE CERTAIN FOODS YOU MUST EAT

These are listed here (#u4586583c-8d20-4188-99f4-e0a5602eac49). Be faithful to these foods: they contain the healing nutrients your body needs. Include raw fruits and vegetables in your diet as often as possible.

THERE ARE CERTAIN DIETARY SUPPLEMENTS YOU MUST TAKE

Many of you will already be using supplements containing fish oil and vitamin E. The Eat to Beat Arthritis Diet also includes black treacle (molasses), brewers’ yeast, and further suggests that you use supplements containing the mineral selenium (see here (#litres_trial_promo)) and glucosamine, a naturally occurring substance that forms part of normal joint cartilage (see here (#litres_trial_promo)).

DRINK WATER

This sounds simple enough, but you would be surprised how many people fail to drink enough water to fully flush waste products from their bodies. You need 1½–2 litres/2½–3 pints/1½–2 quarts, drunk in small amounts throughout the day. This can include fruit juice and milk, but no caffeine drinks. Filtered water and fresh tap water are recommended, or still bottled water (not carbonated).