Could a Diet Change Help Your Arthritis?

Millions of Americans live with the pain and joint stiffness that comes from arthritis. To ease their discomfort, they usually need a daily regimen of painkillers as well as medical intervention such as chiropractic adjustments. Fortunately, studies have identified another potential tool in the pain-fighting arsenal – food. 

The Potential Link Between Arthritis and Diet 

Health professionals proposed a link between the foods people eat and inflammation-based diseases because certain foods were shown to have significant anti-inflammatory properties.

Since one of the main characteristics of arthritis is inflammation, it made sense that adopting a diet that focused on these helpful foods could make a difference. 

While there are different types of arthritis, osteoarthritis and rheumatoid arthritis have been the areas of study. In osteoarthritis, the cartilage that usually protects your joints break down over time.

Technically, any joint can be affected in this way but it’s mostly found in the hands, knees, hips, or spine. 

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This type of arthritis is the most common and usually affects older adults. There are some cases where persons in their 20’s and 30’s have been afflicted with the disorder.

Studies have also shown that African Americans, in particular, have a higher chance of developing osteoarthritis in large joints like the spine, knees, and hips. 

Rheumatoid arthritis, on the other hand, is an autoimmune disease and involves the body’s immune system attacking your joints. Over time, tendons and joints wear down and the end result can be deformed joints. 

Regardless of the type of arthritis, persons with these disorders are likely to experience varying levels of pain, swelling, and joint stiffness. 

The Foods That Should Be in Your Diet

Based on the studies that have been done, these are the foods that you should include in your diet if you’re living with arthritis. 

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1. Fatty fish like salmon, tuna, sardines, and mackerel. These foods contain high levels of polyunsaturated fats, omega-3 fatty acids. The fats have anti-inflammatory properties and may ease the symptoms of arthritis. 
2. Certain oils can also be helpful for those with arthritis. It’s recommended that you use extra virgin olive oil, avocado oil, or safflower oil in your meals. 
3. Dairy products like milk and cheese, which are rich in calcium and Vitamin D. Consuming dairy products may be more helpful for those with osteoarthritis as they are supposed to build up bone strength. 
4. Green leafy vegetables like broccoli, spinach, kale, and Brussel sprouts are greats sources of vitamins D, C, A, and K. While Vitamin D helps with calcium absorption, the others protect the body from free radical damage. 
5. Green tea has a high concentration of polyphenols, which are antioxidants that are believed to reduce the rate at which cartilage gets damaged.
6. Garlic has shown the potential for one of its major constituents to prevent certain enzymes in the body from damaging cartilage. 
7. Nuts have a different type of omega-3 fatty acids and also contains essential vitamins that boost the immune system.
8. Citrus fruits are a great source of Vitamin C and have been shown to reduce inflammation in the body. 
9. Turmeric contains curcumin, which studies have shown to be effective against inflammation. 
10. Soy-based products are another great source of omega-3 fatty acids, which is good news for persons who don’t like fish. 

If you’re up to it, some health professionals suggest switching completely to the Meditteranean diet, which has all of these components already.

What You Should Avoid

An effective anti-inflammatory diet also details what you shouldn’t eat. Persons who are trying to reduce their symptoms should avoid the following:

1. Added sugar can increase inflammation in the body.
2. Alcohol can cause a bad reaction when combined with your painkillers.
3. Saturated fats can also increase inflammation.
4. Corn oil contains omega-6 fatty acids which make inflammation worse.
5. Processed foods contain trans fats that have been known to trigger inflammation.
6. Excess salt can be a problem for your blood pressure and persons with rheumatoid arthritis who take steroids may find that their bodies hold on to salt more than others.

Other Potential Benefits

The foods that are recommended for persons with arthritis usually have high anti-inflammatory properties. By eating these kinds of food, you could also reduce your likelihood of having heart disease, diabetes, depression, and neurodegenerative disorders. Persons who are living with autoimmune disorders may also benefit from fewer or less aggressive symptoms. Additionally, cutting inflammatory foods from your diet can result in a healthier weight, which reduces instances of obesity-related illnesses. 

There is enough evidence out there to suggest that adopting an anti-inflammatory diet can help with the characteristic symptoms of arthritis. Since the switch usually results in a healthier diet overall, it’s a change worth making. If you have any concerns about eating certain foods, talk to your doctor about potential alternatives.