If you suffer from arthritis, it is important to follow a healthy diet and to introduce certain supplements that may assist in the normal body weight maintenance required in preventing strain on affected joints. Please read on for more information.
What is Arthritis?
Arthritis is a condition that causes joint pain, stiffness and swelling, which makes performing everyday tasks difficult. Arthritis can be caused by injury or illness or occur through no known cause.
The most common forms of arthritis include:
- Ankylosing spondylitis
- Gout
- Juvenile arthritis
- Osteoarthritis
- Rheumatoid arthritis
- Systemic lupus erythematosus (lupus)
- Scleroderma
Symptoms of Arthritis
The symptoms of the condition may vary from person to person as there are several types of arthritis. The most common symptoms of arthritis include:
- Joint pain
- Morning joint stiffness
- Joint cartilage damage
- Swollen joints
- Fatigue
- Tender joint
- Feeling of warmth in a joint
- Joint deformities
- Loss of appetite
Dietary Recommendations for Arthritis Patients
Proper nutrition is key to combat arthritis. By following an anti-inflammatory diet, people with arthritis can overcome their ailment, maintain a healthy weight and lead a happy, productive life. By watching your food intake, you can prevent the recurrence of pain, swelling and stiffness that come with arthritis. Dietitians recommend the following for patients with rheumatoid arthritis or another form of arthritis pain:
- Eat a well-balanced diet rich in vegetables, fruit, cold-water fish and good quality proteins.
- Eat organically when possible as chemicals used in foods may feed the inflammatory process.
- Eat foods that contain antioxidants to fight off free radicals that lead to inflammation. Blueberries, grapes, tomatoes, carrots, broccoli and spinach are examples of these.
- Eat foods high in calcium such as dark leafy greens and low-fat dairy products for bone health.
- Avoid foods that contain solanines, including capsicum, eggplant, tomato and potatoes. Approximately one third of Rheumatoid Arthritis sufferers are sensitive to the substance.
- Avoid fasts or crash diets.
- Drink a minimum of 2L of water per day to help the body eliminate toxins efficiently.
- Control your intake of saturated fats, fast foods, processed foods and anything highly refined as they may contribute to weight gain which puts extra strain on arthritic joints.
Foods for Arthritis
It is important for arthritis patients to maintain a healthy diet and nutrition regimen in order to improve their daily living. The following healthy foods may prove beneficial in the treatment and management of arthritis symptoms:
- High-fibre foods such as fruit and vegetables, that are rich in anti-oxidative Vitamins A, C and E.
- Foods rich in omega-3 fatty acids, such as walnuts, avocadoes and extra-virgin olive oil, as well as fatty fishes, such as salmon, tuna, sardines and halibut, have been proven to alleviate symptoms of any form of arthritis.
- Foods rich in Vitamin B, Such as brown rice, sunflower seeds, toasted wheat germ and soybeans.
- Foods that are high in Vitamins A, C and E will help with the prevention of further pain within the joints. Milk, eggs, organ meats, yellow and orange vegetables, fish oil supplements and fortified foods like cereal are packed with vitamin A. As for vitamin C, citrus fruits, pepper and kale are excellent sources. You can obtain high amounts of vitamin E from eating green vegetables, nuts, seeds and vegetable oils
- Foods rich in copper such as almonds, barley, beans and dark leafy vegetables.
- Anti-inflammatory foods such as ginger, turmeric and garlic can also be beneficial because they encourage the body's natural inflammatory response and discourage pain.
- Organic foods that are free from chemicals.
Foods to Avoid with Arthritis
It is also crucial to know what foods to avoid when having arthritis flare-ups or similar symptoms. Avoiding certain foods can improve the symptoms of arthritis and encourage comfort within the joints. People with arthritis should avoid:
- Foods containing solanines, such as nightshade vegetables, including capsicum, eggplant, tomato and potatoes.
- Foods that may contain possible allergens that feed the inflammatory process such as sugar, caffeine, salt, refined/processed foods (containing additives/preservatives), corn and white flour.
- Acidic foods such as red meat, citrus fruits and dairy should be limited.
- Some arthritis sufferers feel better after eliminating gluten from their diet. Gluten is found in foods such as Barley, Rye, Oats and Wheat.
- Foods high in oxalic acid such as rhubarb, cranberries, plums, chard and spinach.
- Calcium-inhibiting foods, such as red meat, dairy, chicken, alcohol, refined sugar and excess salt.
- Foods that create internal wind and dampness (Chinese Medicine), such as buckwheat, dairy foods and animal fats.
- Foods with added sugar such as chocolate, cakes and lollies
- Processed foods such as microwave meals and artificial flavourings
- Foods high in saturated fats such as red meat, butter, cheeses, etc.
Essential Supplements for Arthritis
In addition to maintaining a healthy diet, taking the essential supplements will help slow down the progression of osteoarthritis or other forms of inflammatory arthritis. The following supplements offer a wide range of health benefits:
- Aloe Vera – Aloe Vera contains properties that reduce swelling and inflammation in joints.
- Bromelain - Bromelain may reduce Arthritis pain, reduce inflammation and assist with connective tissue disorders.
- Chondroitin sulfate - Chondroitin is abundant within the cartilage and is responsible for attracting and holding water within the cartilage.
- Glucosamine sulfate - Glucosamine is a naturally occurring substance in the body that is used to make cartilage but as we grow older, the body produces less of it, requiring supplementation. Glucosamine stimulates the repair of cartilage in the body and thus reduces pain.
- MSM or organic sulfur – Both naturally reduce joint inflammation and support the healing process by increasing blood flow.
- Vitamin D supplements - Getting adequate Vitamin D levels, between 800 and 1,000 IU, plays a crucial role in joint health. In addition to preventing arthritis and bone fractures, the sunshine vitamin can also prevent other chronic conditions like heart disease and type 2 diabetes.
- Folic acid - Taking a folic acid supplement can help alleviate the unpleasant side effects that patients with rheumatoid arthritis suffer from taking methotrexate, a medication that slows down disease progression.
- Multivitamin – A good quality multivitamin containing Vitamin A, B, C and E may assist in the prevention and treatment of osteoarthritis by:
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- Assisting growth and repair of tissues in the body.
- Maintaining and supporting bone and cartilage integrity and formation.
- Assisting in the formation of Collagen, a protein used to create tendons, ligaments, cartilage, skin and blood vessels.
- Supporting the general immune system.
- Providing anti-inflammatory properties.
- Omega-3 fatty acids - These dietary fatty acids regulate inflammation in the body and they are capable of reducing the chronic inflammation associated with arthritis. Eating foods rich in Omega-3s and taking a daily supplement can reduce your dependence on anti-inflammatory medications or may even eliminate the need to take them altogether.
By eating certain foods and avoiding others, people with rheumatoid arthritis or another type of arthritis will be able to lead a comfortable life without pain and stiffness. If you are interested in more information on how a balanced diet may help with arthritis, please speak with a professional nutritionist or naturopath.
You can also try other effective ways to treat arthritis naturally.
Originally published on Sep 30, 2010
