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The dash diet and how it helps with arthritis


The dash diet and how it helps with arthritis

The dash diet and how it helps with arthritis 

The Dash Diet was founded in the 1990s. Dash stands for "Dietary A approaches to S top H hypertension". The diet helps treat unhealthy weight problems and arthritis.

Its benefits for arthritis

 1. It helps reduce pain and inflammation. A study found that the diet can also help lower blood pressure and LDL -- or bad cholesterol -- in the blood.

2. The DASH diet is rich in magnesium, potassium, fiber and calcium and is low in salt and fat.

The diet contains two levels of steps to reduce sodium.

Step 1 - When starting this diet, you are allowed to have 1 teaspoon of sodium per day (2,300 mg).

Step Two - About two out of three weeks after starting, you should reduce salt to less than one teaspoon (1,500 mg) per day.

Then gradually reduce this until you end up with no salt. No salt means no sprinkling on your dishes or putting salt in your cooking.

What is the dash diet?

The DASH diet primarily focuses on loading your dinner plate with vegetables and fruit; The diet also includes:

  • Low-fat or fat-free dairy products.
  • Whole grains - brown rice.
  • Lean meat - chicken or turkey.
  • Fish - oily fish such as salmon.
  • Nuts and beans.
  • Vegetables - It should be dark green leafy vegetables.
  • Fruit - primarily berries.

Avoid the following foods:

  • Fatty meat (red meat).
  • Full-fat dairy products.
  • Candy and biscuits.
  • Chips.
  • salted nuts.
  • Pastries, too, cakes.
  • Snacks or sweets.
  • White pasta and rice.
  • pizza.
  • broth for salad.
  • cheese.
  • Cold cuts and cured meats.
  • White bread and rolls.
  • Sugar and sweeteners are in drinks, as well as soda.
  • salt.
  • sauces and gravies;
  • the soup.

making food.

We are all used to sugar and salt to flavor our meals. You can be creamier with herbs and spices to make the dash diet tastier and more appealing. Many salt-free seasonings can be used in your recipes, such as:

  • Herbs de Provence.
  • Curry mix.
  • Italian herbs.
  • Indian herbs.
  • Baja fish tacos.

The aforementioned seasonings can be sprinkled on food while grilling, dressing salads with extra olive oil, or spreading herbs and spices on sandwiches instead of mayonnaise.

How does the dash diet work?

The DASH diet was developed to reduce salt intake because salt can exacerbate symptoms. Additionally, a study found that high sodium can trigger an autoimmune response in some people with arthritis.

People with rheumatoid arthritis may experience an increase in joint pain. Therefore, it is best to follow a low-sodium diet that can help relieve symptoms by reducing the immune response.

Salt also reduces calcium, which increases bone loss and impairs bone density. Reducing salt can also prevent osteoporosis. The DASH diet gives you a range of optional foods, and it's easy to do, for example.

• It is useful to eat fruits and vegetables and reduce salt consumption in large quantities.

• It might help if you don't go to Burger King for lunch. Instead, eat a healthy, protein-packed salad. When you go shopping, don't buy sweet yoghurts with fruits.

• Instead, you should choose low-fat dairy products such as Greek yogurt. I have IBS and OA and go for "fat free" or "gluten free" foods.

• The fourth is when you feel hungry between meals, you should snack on fruit, raw carrots, hummus, or buy black bean dip, or if you are not allergic, you can snack on unsalted nuts. You shouldn't have any donuts, cookies, or even pretty cakes.

The dash diet and how it helps with arthritis symptoms.

A registered dietitian in Ohio discovered that combining certain foods from the dash diet can reduce inflammation and relieve joint pain.

 The study found that eating more omega-3 fatty acids can help with your inflammation. Omega-3s are found in fatty fish such as salmon, sardines, and mackerel.

Another type that fights inflammation is foods that contain antioxidants in fruits, vegetables, and whole grains.

In addition to helping reduce inflammation, the dash diet reduces blood levels of C-reactive protein (CRP).

Lowering your blood pressure and cholesterol is crucial if you have rheumatoid arthritis, as you run the risk of stroke, heart attack, and even congestive heart failure. When you have arthritis, you should avoid the following two main causes of pain and inflammation:

• First, you should lose weight if you are obese or overweight.

• Some of the foods mentioned above should be avoided.

Dash diet and medications.

The nutrients in your body can be depleted by some arthritis medications. The dash system can refill them. For example:

1. Methotrexate can cause your body to become deficient in folic acid. When this happens, you should eat dark green leafy vegetables.

2. Long-term steroid use can cause deficiencies in vitamins C, B12, B6, E, zinc, calcium and selenium. When you follow the dash diet, you will get an abundance of these vitamins and minerals.

3. Low selenium is common if you suffer from rheumatoid arthritis. The best foods for this are whole grains, shellfish, nuts and nut butters.

4. This diet helps increase the risk of osteoporosis. It contains calcium, vitamin D, phosphorus, magnesium and potassium to strengthen and protect your bones.


The dash diet refers to 'Dietary A approaches to S top H. ypertension'. The diet has been found to help lower blood pressure and help with arthritis, pain and inflammation. The DASH diet plan is to be low in animal and dairy fats. Instead, it is rich in fruits and vegetables. The diet is a balanced diet that everyone can follow to help them lead a healthy lifestyle.

Overall, the DASH diet reduces the inflammation and pain of arthritis because it reduces animal fats and dairy products and offers more fruits and vegetables. In addition, there is another diet similar to the dash diet called the Mediterranean diet. Both systems have the same result by reducing pain and inflammation.