At Eastside Family Health Center in Kirkland, WA, we recognize that effective arthritis dietary management goes beyond medications and physical therapy. Dr. Frank Marinkovich, M.D., combines Internal, Functional, and Sports Medicine to help patients harness the power of nutrition for arthritis flare-ups. By focusing on anti-inflammatory foods and personalized arthritis nutrition plans, we guide patients toward reducing inflammation, supporting joint health, and proactively minimizing flare-ups.
Certain dietary choices play a major role in either fueling or reducing joint inflammation.
Inflammatory Foods to Avoid: Refined sugars, processed carbohydrates, and trans fats contribute to increased arthritis inflammation and stiffness.
Nutrient Deficiencies: Low levels of critical nutrients such as vitamin D, omega-3 fatty acids, and antioxidants can worsen joint discomfort and fatigue.
Weight Management: Excess body weight places additional pressure on joints like knees, hips, and spine, accelerating joint wear and tear.
Why this matters: Targeted nutritional interventions for arthritis influence inflammation pathways and improve overall joint function and comfort.
Incorporating these foods can help reduce arthritis flare-ups and support long-term joint wellness:
Omega-3 Rich Foods
Salmon, sardines, chia seeds, flaxseeds, walnuts — help reduce inflammatory cytokines and improve joint lubrication.
Antioxidant Powerhouses
Berries, leafy greens, and colorful vegetables help neutralize free radicals that damage cartilage and joint tissues.
Whole Grains and Legumes
Oats, quinoa, beans, and lentils provide fiber which lowers systemic inflammation and improves gut health.
Spices and Herbs
Turmeric (curcumin), ginger, and garlic offer natural anti-inflammatory benefits and support immune health.
Bone and Joint Support Nutrients
Vitamin D, calcium, magnesium, and collagen contribute to stronger bones and cartilage health.
Certain foods and habits can worsen inflammation and trigger flare-ups:
Excess alcohol and caffeine (increase inflammation and dehydration)
Processed meats, fried foods, and refined carbs (promote systemic flare-ups)
High-sodium packaged foods (cause fluid retention and swelling)
Fish Oil: Enhances anti-inflammatory effects and joint lubrication.
Collagen & Glucosamine: Support cartilage health and joint comfort.
Vitamin D & Magnesium: Aid bone strength and muscle function.
Direct delivery of antioxidants, vitamins, and minerals helps reduce systemic inflammation and supports recovery from flare-ups.
Balancing the microbiome with probiotics and fiber can reduce gut inflammation, which is increasingly recognized as a factor influencing arthritis symptoms.
Comprehensive Nutritional Assessments: Lab testing and dietary analysis to identify nutrient gaps.
Personalized Nutrition Plans: Tailored anti-inflammatory diets for arthritis based on individual needs.
Advanced Support Options: IV therapies, supplements, and peptide protocols designed to enhance joint health.
Ongoing Monitoring: Tracking diet’s impact on flare-up frequency, energy levels, and mobility.
Our goal is to help you eat smarter, move freer, and live better by using nutrition as a frontline defense against arthritis flare-ups.
