TAMPA, Fla. (Ivanhoe Broadcast News) -- Pain, stiffness and misery is how about 70 million adults, or one in three, live each day. They suffer from arthritis, and while medications may help, some can pose serious risks. Now researchers say the right diet and exercise may be all it takes to heal this painful condition.

It's an amazing step for Lori Pucci-Rey to be working out. She spent part of her life overweight and in severe pain. "It was swelling, hot, pink, nasty feeling joints," she says. The pain was so bad she couldn't even open a jar. Her husband would even unscrew all of the lids in the refrigerator before he left for work.

It took 10 doctors, but Pucci-Rey finally got a diagnosis -- rheumatoid arthritis. Her worse trigger? Tomato sauce.

Rheumatologist Harris McIlwain, M.D., showed Pucci-Rey the foods that increase inflammation in her body as well as those that can decrease it.

"A teaspoon of ginger a day actually has some anti-inflammatory effects as much as some medications," Dr. McIlwain, of St. Joseph's Hospital in Tampa, Fla., tells Ivanhoe. Other arthritis healing foods include walnuts, olive oil, red grapes, cheese, soy, broccoli, pineapple and green tea.

"If there's something you enjoy, use those first, and try them for a week or two in one or more portions a day, and if you feel better, great," Dr. McIlwain says. To avoid inflammation, he says stay away from tomato sauce, red wine and lunch meat.

Changing her diet and adding exercise made all the difference for Pucci-Rey. Now, 30 pounds lighter, she moves around the gym confident she has control of her pain.

Fish can also help arthritis patients. Omega-3 fatty acids that are found in foods such as salmon, sardines and tuna decrease inflammation. If you want to learn more, Dr. McIlwain has put together a seven-step program in his book called "pain-free arthritis."

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