Types of arthritis and what’s behind each

From vindy.com

Arthritis affects people all over the world. Approximately 53.2 million adults in the United States have doctor-diagnosed arthritis, says the Centers for Disease Control and Prevention. But many more suffer in undiagnosed silence. Globally, nearly 300 million people may live with arthritis.

Arthritis can range from mild to debilitating and stem from a variety of causes. Understanding what’s behind arthritis can help people get the treatment they need. Here are the major types of arthritis and their causes. 

• Osteoarthritis: Osteoarthritis is the most common form of arthritis, says the Cleveland Clinic. It forms as the result of wear-and-tear on cartilage, which breaks down over time. Aging, repetitive movements or previous joint injuries can cause osteoarthritis.

• Gout: Gout is a metabolic condition caused by the build-up of uric acid crystals in the joints. The Mayo Clinic says the build-up occurs when the kidneys cannot filter the uric acid effectively or when the body produces too much. Pain, swelling and tenderness can occur in the joints, often in the big toe.

• Autoimmune: Some forms of arthritis are autoimmune in nature, meaning that the immune system mistakenly attacks the joints. This occurs with rheumatoid arthritis and psoriatic arthritis, according to Penn Medicine.

• Infection/injury: Sometimes viral or bacterial infections or acute joint injuries can trigger arthritis, says the Cleveland Clinic.

Certain risk factors elevate the chances of developing arthritis. Risk elevates as joints age and wear down, so older adults are more likely to experience arthritis. Carrying extra weight puts pressure on joints like the knees, so those who are overweight are more likely to get arthritis. Genetics can make a person more vulnerable to diseases like rheumatoid arthritis, and women are more likely to develop it.

There are various treatments for arthritis, and anyone in pain can work with a doctor to make lifestyle changes that can alleviate symptoms and help them live fuller lives.

https://www.vindy.com/life/lifestyles/2026/10/types-of-arthritis-and-whats-behind-each/

In a Heartbeat: Don’t get stiffed by arthritis

From triblive.com

Dealing with osteoarthritis can feel like one of the more debilitating points of the aging process, but it doesn’t have to lock up your life.

One in 5 adults live with chronic pain and nearly half of adults over 40 experience joint problems each year, according to Dr. Christine Peoples, director of UPMC’s Telerheumatology Program and clinical associate professor of medicine at the University of Pittsburgh. The back, hips, knees and feet are the most common areas affected.

Peoples offered up a number of helpful tips on how to recognize and deal with the condition.

Q: When should I see a doctor about joint pain? How much is normal aging?

A: While some aches and pains can happen with aging, joint pain should not always be considered a normal part of getting older. Certain symptoms may be a sign of a more serious condition and should be evaluated by a doctor.

You should see a doctor if your joint pain does not improve with rest or over-the-counter medicines such as acetaminophen (Tylenol) or ibuprofen (Advil, Motrin); a joint becomes swollen, red, or warm; pain wakes you up during the night; joint pain makes it difficult to walk or perform everyday activities, such as bathing or getting dressed; you notice a sudden change in your joint pain or symptoms.

Getting medical care early can help find the cause of your joint pain and start the right treatment before the problem gets worse.

Q: What age can arthritis set in?

A: Osteoarthritis becomes more common as we get older. It is uncommon for people under age 30 to have significant symptoms, but about one in three adults over age 75 are affected. Most people are diagnosed around age 55, although symptoms can begin in the late 40s or early 50s.

Some people develop osteoarthritis at a younger age. Risk factors include being overweight, a previous joint injury, physically demanding jobs, certain sports, joint shape differences, and a family history of arthritis.

The good news is that regular, moderate exercise — such as walking, cycling or swimming — does not increase the risk of osteoarthritis. In fact, staying active helps keep joints healthy, reduces pain and stiffness and improves strength and mobility.

Q: How much of osteoarthritis is genetic?

A: Experts estimate that genetics account for about 40% to 80% of a person’s risk. Rare genetic conditions can cause osteoarthritis to develop at a young age, sometimes during the teen years or 20s, but these cases are uncommon.

Q: How many different types of arthritis are there and how do some of the most common varieties differ?

A: Arthritis is not a single disease — it is a term used to describe joint pain, swelling and/or stiffness. There are more than 100 types of arthritis and arthritis-associated conditions, and each has different causes and treatments.

Osteoarthritis is the most common type. It usually develops with age and causes pain that gets worse with activity and improves with rest. It most often affects the knees, hips, hands and spine. Unlike some forms of inflammatory arthritis, it is not an autoimmune disease. 

Rheumatoid arthritis is an autoimmune disease in which the immune system attacks the joints. It often causes pain, swelling and stiffness in the same joints on both sides of the body, especially the hands, wrists and feet. Morning stiffness lasting longer than 30 to 60 minutes is common, and fatigue is also a frequent symptom.

Gout is caused by uric acid crystals in a joint. It usually causes sudden, severe pain, swelling, redness and warmth, often affecting the big toe (more so in men than women). Attacks often begin at night and require medical treatment.

Other forms include psoriatic arthritis, ankylosing spondylitis, lupus-related arthritis, reactive arthritis and juvenile idiopathic arthritis.

Some conditions, such as fibromyalgia, can cause widespread pain and stiffness, but fibromyalgia is not a form of arthritis because it does not cause joint inflammation or damage.

Q: Are there tell-tale signs that it’s arthritis and not a symptom of another condition?

A: All joint pain is not arthritis.

Viral or bacterial infections can cause temporary joint and muscle pain.

Pay attention to your symptoms as a whole. If your joint pain is accompanied by a rash, fever, hair loss, trouble swallowing, abdominal pain or other unexplained symptoms, it could be a sign of a condition other than arthritis.

Q: What can be done about osteoarthritis once it sets in?

A: While osteoarthritis cannot be cured, there are many ways to reduce pain, improve movement and help slow its progression.

Regular physical activity is the foundation of treatment. Walking, cycling, swimming, strength training and other low-impact exercises help strengthen the muscles around your joints, improve flexibility and reduce pain. If you need help getting started, ask your doctor if physical therapy is right for you.

Maintaining a healthy weight is another important step. Even losing 5% to 10% of your body weight can reduce stress on your joints and improve knee and hip pain.

Assistive devices, such as a cane, walker, or knee brace, can improve balance and make daily activities easier.

Q: Are there any new treatment options?

A: Research has led to new treatment options and even more are being studied.

For some people, injections such as extended-release corticosteroids (for knee osteoarthritis), hyaluronic acid, or platelet-rich plasma (PRP) may help reduce pain. However, these treatments do not work for everyone, and the evidence supporting some of them — especially PRP — is still evolving.

Advances in joint replacement surgery, including improved implants and robotic-assisted techniques, have also helped many people recover more quickly and return to their daily activities.

Researchers are also studying new treatments that may help protect cartilage, reduce inflammation or slow the progression of osteoarthritis. These include medications such as GLP-1 drugs, biologic therapies and stem cell treatments, but more research is needed before many of these approaches become routine.

Q: Any tips for managing persistent joint pain symptoms?

A: Stay active. Find what works for you, whether it’s joining a gym, walking outdoors, or exercising at home; the best exercise program is one you can stick with.

Eat a healthy diet. Focus on fruits, vegetables, whole grains, lean proteins and healthy fats.

Depending on your symptoms, medications such as acetaminophen, anti-inflammatory medicines, duloxetine or joint injections may help reduce pain and improve function. Avoid opioid pain medications whenever possible. For most people with osteoarthritis, the risks outweigh the benefits. 

Be cautious with supplements. Products such as glucosamine and chondroitin have not consistently been shown to improve osteoarthritis symptoms, so they are not routinely recommended.

Q: What are some ways to decrease stiffness when sitting for long periods of time?

A: When joints stay in one position for too long, they can become stiff — a phenomenon often called “gelling.” The good news is that the stiffness usually improves once you start moving.

Here are a few simple ways to reduce stiffness: Move every 20 to 30 minutes. Stand up, stretch or take a short walk whenever possible. Keep moving during travel with simple seated exercises such as ankle pumps, knee bends and gentle ankle circles. Stretch regularly. Gentle stretches for your legs, hips, hands and fingers can help improve flexibility and reduce stiffness. Use heat if it helps. A heating pad or warm compress before getting up may make it easier to move. Make your chair more comfortable. A supportive cushion or a rolled towel behind your lower back can improve comfort and make standing easier.

Q: What kind of diet should I take up?

A: Healthy eating can help reduce inflammation, support overall health and make it easier to maintain a healthy weight — one of the best ways to protect your joints. I encourage my patients to think about a healthy way of eating. The Mediterranean-style eating pattern is one of the healthiest choices. It emphasizes fruits, vegetables, whole grains, beans, nuts, olive oil and fish.

Try to limit processed foods, sugary drinks, sweets, refined grains (such as white bread and white rice), processed meats and excessive alcohol.

https://triblive.com/news/health-now/in-a-heartbeat-dont-get-stiffed-by-arthritis/

Types of arth­ritis and what’s behind each

From pressreader.com

By The Shopper

Arth­ritis affects people all over the world. Approx­im­ately 53.2 mil­lion adults in the United States have doc­tor-dia­gnosed arth­ritis, says the Cen­ters for Dis­ease Con­trol and Pre­ven­tion. But many more suf­fer in undia­gnosed silence. Glob­ally, nearly 300 mil­lion people may live with arth­ritis.

Arth­ritis can range from mild to debil­it­at­ing and stem from a vari­ety of causes. Under­stand­ing what’s behind arth­ritis can help people get the treat­ment they need. Here are the major types of arth­ritis and their causes.

• Osteoarth­ritis: Osteoarth­ritis is the most com­mon form of arth­ritis, says the Clev­e­land Clinic. It forms as the res­ult of wear-and-tear on car­til­age, which breaks down over time. Aging, repet­it­ive move­ments or pre­vi­ous joint injur­ies can cause osteoarth­ritis.

• Gout: Gout is a meta­bolic con­di­tion caused by the build-up of uric acid crys­tals in the joints. The Mayo Clinic says the build-up occurs when the kid­neys can­not fil­ter the uric acid effect­ively or when the body pro­duces too much. Pain, swell­ing and ten­der­ness can occur in the joints, often in the big toe.

• Autoim­mune: Some forms of arth­ritis are autoim­mune in nature, mean­ing that the immune sys­tem mis­takenly attacks the joints. This occurs with rheum­at­oid arth­ritis and psori­atic arth­ritis, accord­ing to Penn Medi­cine.

• Infec­tion/injury: Some­times viral or bac­terial infec­tions or acute joint injur­ies can trig­ger arth­ritis, says the Clev­e­land Clinic.

Cer­tain risk factors elev­ate the chances of devel­op­ing arth­ritis. Risk elev­ates as joints age and wear down, so older adults are more likely to exper­i­ence arth­ritis. Car­ry­ing extra weight puts pres­sure on joints like the knees, so those who are over­weight are more likely to get arth­ritis. Genet­ics can make a per­son more vul­ner­able to dis­eases like rheum­at­oid arth­ritis, and women are more likely to develop it.

There are vari­ous treat­ments for arth­ritis, and any­one in pain can work with a doc­tor to make life­style changes that can alle­vi­ate symp­toms and help them live fuller lives.

https://www.pressreader.com/usa/the-shopper/20260509/281560887412522

These 5 Foods May Help With Arthritis Symptoms, According to a Doctor

From prevention.com/food-nutrition

More research is needed, but anti-inflammatory ingredients could be worth adding to your diet

Arthritis isn't a disease that only affects older people. “Arthritis is damage or inflammation to joints, where the bone connects to another bone,” says rheumatologist Donald E. Thomas, Jr., M.D., FACP, FACR, RhMSUS, of Arthritis and Pain Associates of PG County and associate professor at the Uniformed Services University. “There are more than 100 types, and any age can be affected.” In fact, it’s the number one cause of disability in the U.S., he adds.

Research has found that inflammation plays a role in all types of arthritis. Although there’s no specific food or single nutrient that can prevent arthritis, eating a balanced diet that includes anti-inflammatory foods may be beneficial. Meanwhile, a diet that’s centred around highly-processed foods, higher fat foods, and red meat could be linked to autoimmune diseases, including certain types of arthritis, Dr. Thomas says.

Below, experts provide more specifics around foods that may help (or potentially worsen) arthritis, as well as other lifestyle factors that could help ward off the condition or alleviate its symptoms. But first, if you’re dealing with any form of arthritis or its symptoms, always check in with your healthcare provider for personalized advice.

What does arthritis do to the body?

Although there are many types of arthritis, the most common is osteoarthritis (OA). “People feel stiff in the mornings or after sitting, but you feel better after you walk it out,” says Dr. Thomas. “There also can be pain or ‘crunchiness’ or cracking sensations and joint swelling.” It’s typically referred to as a “wear and tear” arthritis because it occurs in joints after years of use. Although common in older people, younger people also may be affected, especially if they’ve experienced injuries from sports, accidents, or physically-demanding jobs.

Gout is the most common type of inflammatory arthritis and causes sudden, intense attacks of joint pain, often in the toes, ankles, or knees. Rheumatoid arthritis (RA) is the second most common inflammatory arthritis. With RA, the immune system mistakes the body’s cells for invaders and releases inflammatory chemicals that attack the synovium, or joint lining, that produces a fluid to help joints move smoothly. Other types of autoimmune inflammatory arthritis include psoriatic arthritis, systemic lupus erythematosus (SLE), and scleroderma, says Dr. Thomas.

What nutrients can help with arthritis?

Unfortunately, it’s not super straightforward. “There isn’t a list of nutrients that are especially helpful at preventing or helping arthritis,” says Elena Schiopu, M.D., professor of medicine in the division of rheumatology at Medical College of Georgia at Augusta University. “Most of the scientific publications lack validated measures of assessing the true impact of certain foods on arthritis, mostly because it is difficult to track the human consumption outside questionnaires based on simple recollection.”

That being said, while there’s no magical nutrient that’s been identified to prevent or manage arthritis, diets rich in foods with anti-inflammatory properties could be helpful. “We lack good randomized controlled trials to prove any of these nutrients work, but there’s some good medical evidence that diets such as the Mediterranean diet may reduce risk of developing diseases such as RA,” says Dr. Thomas.

5 foods that may help prevent or manage arthritis

Some research has found that foods with anti-inflammatory properties, such as the following, may help.

Extra-virgin olive oil

                                                                                                        SimpleImages//Getty Images

Research has found that using high-quality extra virgin olive oil regularly may reduce joint inflammation and pain. A small study out of Spain tested olive oil rich in oleocanthal, a natural compound that may act similarly to ibuprofen (although more research is needed), says Sandra Vasquez, M.S., R.D., CSOWM, at Cooper University Health Care. “Participants who consumed this EVOO daily for one month showed significant decreases in inflammatory markers and improvements in antioxidant status.”

In addition, separate lab research found oleocanthal can block enzymes responsible for inflammation and joint pain, protecting cartilage cells and reducing the production of harmful molecules, says Vasquez.

Fatty fish

Omega-3 fatty acids, found in fish such as salmon and sardines, have anti-inflammatory properties, says Vasquez. Other oily fish to consider include tuna, herring, anchovies, scallops, and other cold-water fish.

If you don’t love fish, talk to your doctor about an omega-3 fatty acid supplement. An older review of 10 randomized clinical trials found that supplements may help alleviate pain for patients with RA, says Vasquez, but more research is needed.

In addition, a 2024 study of over 21,000 people followed for two years showed that with omega-3 supplementation there was a decreased risk of developing an autoimmune disease, especially in those with a family history, says Dr. Thomas.

Yogurt

There’s evidence that yogurt can help boost gut health, which is receiving increasing attention in recent years for its role in overall health. And a study published in Nutrients found that yogurt consumption is linked with lower levels of chronic inflammation. “Look for yogurts with live cultures, and add about six walnuts to boost your omega-3s at the same time,” suggests Dr. Thomas.

Berries

                                                                                                                         Antonio Ciufo//Getty Images

Diets rich in vegetable and fruits, which are a mainstay of the Mediterranean diet, are a great addition to any eating plan. “Foods such as berries contain powerful phytochemicals that combat inflammation,” says Wendy Ramey, BsPharm, RPh, CSP, a clinical pharmacist at the University of Kentucky Specialty Pharmacy & Infusion Services. “Berries contain polyphenols, which give them their bright red and deep purple colours, to support an anti-inflammatory diet.”

Ginger

Ginger contains bioactive compounds such as gingerol and shogaol, which contribute to its anti-inflammatory and antioxidant properties. There’s good evidence it may be worth including in an anti-inflammation diet, says Dr. Thomas.

Foods to avoid when managing arthritis

                                                                                                                 Marko Jan//Getty Images

There’s also research that indicates some foods people may want to avoid when it comes to managing arthritis. “Although still small in numbers, more and more publications are starting to recognize the role of ultra-processed foods, which are very prevalent in the westernized diet, not only in metabolic disorders such as diabetes, which is linked to obesity, but also in neurological conditions like Alzheimer’s, dementia, and inflammatory arthritis such as RA,” says Dr. Schiopu.

For example, studies have shown that many foods common in the standard American diet may be linked with an increased risk of RA, says Dr. Thomas. Those foods include red meats, processed meats, foods high in saturated fats, foods high in salt and sugar, and foods low in fibre.

Other lifestyle factors that may help manage arthritis

While you should talk to your healthcare provider for a personalized treatment plan, there are some lifestyle factors that may help you prevent or manage arthritis, including:

• Getting adequate sleep and exercise: One study showed that healthy sleep and exercise patterns were associated with a decreased risk of RA, says Dr. Thomas. Other research found that sleeping less than five hours increased arthritis risk.
• Managing stress: Chronic stress of all types, including PTSD, can increase risk of inflammatory types of arthritis such as RA and SLE. “You can’t avoid stress, so learn how to manage it better, such as with mindfulness techniques or breathing exercises,” says Dr. Thomas.
• Practicing good dental health: “The microbiome in the mouth interacts with the immune system, which can increase risk of other diseases such as RA,” says Dr. Thomas.

Bottom line

While there’s no single nutrient that will protect you from arthritis or its symptoms, there are many ways that may help manage inflammation in the body. That includes increasing your intake of anti-inflammatory foods and incorporating healthy habits, including getting adequate sleep and exercise, managing stress, and maintaining good dental health.

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.

https://www.prevention.com/food-nutrition/a65657890/best-foods-to-eat-for-arthritis/

The 3 common types of arthritis in over 60s, the symptoms and when to seek help

From the-independent.com

Some level of discomfort can be down to ageing, but worsening symptoms may indicate a more serious issue 

Arthritis is a widespread condition in the UK, especially among those aged 60 and over.

While some level of discomfort can be a natural part of ageing, ongoing or worsening symptoms may indicate a more serious issue that shouldn’t be ignored.

To learn more, Justine Musiime, a chartered physiotherapist with a special interest in rehabilitation for older adults, revealed three of the most common types of arthritis in later life.

She also shared some key insights about when to seek professional advice for symptoms and why early intervention is so important.

                                                             Arthritis is common in people aged 60 and over (Alamy/PA)

Osteoarthritis

The most common type of arthritis in older people is osteoarthritis.

“Osteoarthritis is mainly the degeneration or wear and tear of the joint,” explains Musiime. “It mainly affect the knees and the hips, but can also affect other joints in the hands and the spine.”

In osteoarthritis, the protective cartilage on the ends of your bones breaks down and bony growths can develop, according to the NHS website.

It is estimated that around 8.75 million people in the UK have seen a doctor about osteoarthritis, according to Versus Arthritis’ website, and pain and tenderness are common symptoms.

“The pain is usually worse in the morning,” says Musiime. “So, after someone has been asleep, when they wake up they often feel terrible pain when they try to move. There can also be swelling as well.

“Sometimes people will also hear a crunching noise when they try to move the affected joint.”

However, the severity of osteoarthritis symptoms can vary greatly from person to person, and between different affected joints.

The exact cause is not known, but several things are thought to increase your risk of developing osteoarthritis such as joint injury, age, family history and obesity, according to the NHS website.

Osteoarthritis is also more common in women than men.

Rheumatoid arthritis

“Rheumatoid arthritis is an autoimmune disease where the body’s immune system starts attacking the joints by mistake, causing inflammation,” explains Musiime.

Symptoms of rheumatoid arthritis can include swollen and tender joints, swelling and stiffness in joints in the morning that lasts for longer than half an hour, severe tiredness and a general feeling of being unwell, according to Versus Arthritis.

Over time this inflammation can damage the joints, cartilage and nearby bone.

According to the NHS website, the condition usually affects the hands, feet and wrists and there may be periods where symptoms become worse, known as flare-ups or flares.

The NHS website also states that a flare can be difficult to predict, but with treatment it’s possible to decrease the number of flares and minimise or prevent long-term damage to the joints.

While rheumatoid arthritis can affect adults of any age, it’s most commonly starts among people between the ages of 40 and 60, according to Versus Arthritis.

Gout

“Gout is caused by an accumulation of uric acid in the body,” explains Musiime. This can lead to crystals forming around your joints, which causes pain, according to the NHS website.

“This mainly affects the big toe, causing it to be swollen, painful and sometimes red,” notes Musiime. “Sometimes you might also see skin peeling off.”

Things that can trigger a gout attack include an illness that causes a high temperature, too much alcohol or a very large meal, dehydration, a joint injury or certain medicine, according to the NHS website.

                                               I think if people are displaying symptoms, they should seek help as soon as possible (Alamy/PA)

When should people seek help about their symptoms – and why is it important?

“I think if people are displaying symptoms, they should seek help as soon as possible. With the different kinds of arthritis there are different ways of managing the symptoms,” says Musiime. “Arthritis can affect people’s everyday life, even doing basic things like cooking, cleaning and dressing. I have met patients with arthritis who are unable to wash themselves.

“Arthritis isn’t curable, but seeking professional advice can help manage the symptoms and might be able to help slow the progression down too.”

Medication is a common pain management strategy for arthritis.

“I always tell my patients that they need to take the pain medication they have been prescribed because it can help take the edge off the pain,” says Musiime. “It also means that the medication will be in their system for when they start or try to get up and walk.

“Patients with arthritis are often prescribed non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, but it’s best to talk to your GP to figure out the best medication for you.”

https://www.the-independent.com/life-style/health-and-families/health-news/arthritis-over-60s-symptoms-treatment-b2798871.html

7 diet tips for people living with arthritis

From restless.co.uk 

According to the NHS, around 10 million people in the UK are currently living with arthritis. Although the condition can affect people of all ages, those aged 50 and over are more at risk.

There’s currently no cure for arthritis, but research shows that lifestyle changes may help to slow its development and ease symptoms.

With this in mind, we’ve come up with a list of seven diet tips that might help if you or a loved one is living with arthritis.

What is arthritis?

There are various forms of arthritis but, generally speaking, it’s a condition that causes pain and inflammation in joints.

The two most common types of arthritis are osteoarthritis and rheumatoid arthritis. We’ll cover these below…

Osteoarthritis

Osteoarthritis is the most common form of arthritis – affecting close to eight million people in the UK alone. The condition occurs when cartilage (the flexible tissue that cushions joints and reduces friction) begins to wear away.

The exact cause of osteoarthritis is unknown, but it’s considered to be a ‘wear and tear’ condition. This means that cartilage is worn down gradually over time through general use. Factors including joint injury, age, weight, and whether or not you have any other related conditions (like gout or diabetes), are also thought to factor in.

Osteoarthritis typically leads to pain, inflammation, and the formation of bone spurs (osteophytes*), which are lumps that grow on the bone near joints or on the spine. People suffering from osteoarthritis also tend to experience stiffness and limited mobility.

Rheumatoid arthritis

While osteoarthritis is considered to be a ‘wear and tear’ condition, rheumatoid arthritis is an autoimmune disease. This means that the immune system mistakes the cells in the affected joints for foreign cells and attacks them.

Like osteoarthritis, rheumatoid arthritis can lead to pain, swelling, stiffness, and the formation of bone spurs – as well as various other symptoms like tiredness and weight loss.

Rheumatoid arthritis is less common than osteoarthritis, though it’s still estimated to affect around 400,000 people in the UK.

Other types of arthritis include gout, psoriatic arthritis*, and enteropathic arthritis. 

How can diet affect the symptoms and development of arthritis?

We all know that eating a balanced diet and maintaining a healthy weight is important for overall health and for lowering our risk of developing various conditions like cancer, diabetes, and heart disease.

Studies also suggest that diet may play a role in the severity of arthritis symptoms and have the potential to slow its progress – possibly even reducing the likelihood of developing it in the first place.

There are a few reasons for this. For example, research shows that being overweight is a risk factor for developing osteoarthritis (particularly in the knees). This is because the heavier we are, the more stress we put on our joints, and the more likely the cartilage is to wear down.

Studies have also linked weight loss with slower cartilage degeneration in patients with osteoarthritis, and lower uric acid levels in people suffering from gout (higher levels of uric acid increase the likelihood of gout flaring up). Therefore, maintaining a healthy weight may help to slow the development of arthritis and reduce symptoms.

Certain vitamins and minerals are also thought to have anti-inflammatory properties, which can help ease the symptoms of arthritis. This is significant, as whether due to specific treatments or limited mobility, people with arthritis can be more prone to becoming deficient in specific vitamin and mineral deficiencies. So, making sure you’re getting enough of these is important.

7 diet tips for people living with arthritis

1. Make sure you're getting enough omega-3s

Omega-3s are essential fatty acids that play a key role in a number of body processes.

They’ve been shown to help prevent and treat depression, maintain eye health, and reduce the risk of heart disease and stroke.

Omega-3 fatty acids also have anti-inflammatory properties, which studies suggest may help to prevent or reduce the symptoms of arthritis.

Some of the best sources of omega-3s are oily fish, such as mackerel, salmon, sardines, and trout. These are great for people with arthritis, in part, because they also contain plenty of vitamin D (which we’ll get onto later).

Although, if you don’t like fish or you follow a plant-based diet, seeds (like flax and chia), nuts (like pecans and hazelnuts), and soya beans are also good sources of omega-3 fatty acids.

It’s best to try getting your daily dose of omega-3s from food because they’re often easier to absorb than supplements and contain a whole range of healthy nutrients.

However, if you’re struggling to get enough omega-3s into your diet, you can buy fish oil and fish liver oil supplements from health food shops and online retailers. That said, it’s always best to speak to your GP before taking supplements of any kind, as they won’t be suitable for everyone.

To find out more about omega-3s and how you can incorporate them into your diet, why not read our guide?

2. Consider whether you’re eating enough calcium-rich foods

If you’re living with arthritis, it’s important to consider how you can reduce the risk of developing other associated conditions, like osteoporosis. Osteoporosis is a condition that causes our bones to become brittle, and it’s common for people with arthritis to also suffer from it.

The two conditions are linked because arthritis can cause pain and loss of joint function, which can reduce activity levels and increase the risk of developing osteoporosis. Some steroid drugs used to treat arthritis can also increase risk.

As a result, it’s important to take care of your bone health – and one of the best ways to do this is to make sure you have enough calcium in your diet (the NHS recommends* 700mg a day). 

Calcium is needed to build and maintain healthy bones, and also helps muscles, nerves, and cells to function normally.

Some great sources of calcium are…

• Dairy foods like milk and cheese

• Milk alternatives with added calcium, such as soya milk

• Tofu (some have added calcium)

• Nuts, particularly almonds

• Leafy green vegetables like okra, cabbage, and kale. Spinach, on the other hand, does contain high levels of calcium, but because it contains high levels of oxalate (a chemical that interferes with our ability to absorb calcium), we can’t absorb as much calcium from it.

To find out more, you might like to check out our article; Everything you need to know about calcium.

3. Remember to get your daily dose of vitamin D

Vitamin D is important for bone health because it helps the body absorb calcium and store it in skeletal tissues. Low levels of vitamin D can lead to brittle bones and increase the risk of osteoporosis.

Research also suggests that a vitamin D deficiency may increase the chance of developing rheumatoid arthritis and cause rheumatoid arthritis and osteoarthritis to develop more quickly.

Plus, vitamin D plays a key role in regulating our immune system, so making sure we get enough will help our body to better fight off a range of diseases and conditions.

Vitamin D is known as the ‘sunshine vitamin’ because our skin produces it when it comes into contact with the sun’s UV rays. According to the NHS*, most people in the UK get enough vitamin D (10mcg per day) from sunlight alone from April to September.

However, during the colder months (October to March), this isn’t always the case – so the NHS* recommends that we consider taking supplements or upping the amount of vitamin D in our diet.

Sources of vitamin D include oily fish like mackerel, sardines, and salmon; mushrooms and vitamin-D-fortified foods are great plant-based options too.

To find out more about vitamin D and how you can get the right amount, check out our guide.

4. Make sure you're taking enough iron

Iron is an essential nutrient because it’s used to make haemoglobin, which is responsible for transporting oxygen throughout the body. Our bodies convert oxygen into energy, so if we don’t get enough, we may feel weak and tired.

Despite the importance of iron, it’s the most common nutrient deficiency in the world and, unfortunately, it’s especially common in people with arthritis.

Research has shown that this is in part due to the use of non-steroidal anti-inflammatory drugs (NSAIDs), which are typically used to manage the symptoms of various forms of arthritis.

NSAIDs are known to cause bleeding and stomach ulcers. This loss of blood can lead to iron-deficiency anaemia, which can cause symptoms like tiredness, shortness of breath, pale skin, and heart palpitations.

To help prevent iron deficiency anaemia, it’s important to include lots of good sources of iron in your diet. Examples include…

• Red meat, poultry (especially the darker parts, like the thigh), and pork
  
  
• Seafood (especially oily fish)
  
  
• Beans and pulses
  
  
• Dark green leafy vegetables, such as spinach
  
  
• Dried fruits like apricots and raisins
  
  
• Supplements – though it’s important to always speak to your GP first

For more information on iron, iron deficiency, and how you can get more of it into your daily diet, check out our article.

5. Take steps to cut back on added sugar

Eating too much sugar can lead to weight gain, tooth decay, and increase your risk of developing conditions like type 2 diabetes, heart disease, and high blood pressure. It can exacerbate the symptoms of arthritis too.

In this study, many people with rheumatoid arthritis claimed that sugary foods caused arthritis flare ups. Additional research has also found that eating a diet high in excess processed sugar can cause our bodies to produce cytokines (inflammatory proteins), which may make inflammation worse.

Therefore, if you have arthritis, it’s worth cutting back on the amount of sugar in your diet. By this, we mean added sugars – not healthy sugars, like those found in whole fruits and vegetables. Added sugars are sometimes called free sugars and aren’t found naturally inside the cells of the food we eat.

Free sugars are found in many processed foods and drinks, like biscuits, sweets, chocolate, and fizzy drinks. The NHS recommends* that added sugar shouldn’t make up any more than 5% of daily calories – the equivalent of 30g of free sugars.

For tips and ideas on how you reduce your intake of added sugar, check out our article; 9 simple ways to cut back on added sugar.

6. Consider adding turmeric to your diet

Earthy and spicy, turmeric has been used in South Asian cuisine for centuries. But did you know that it’s also considered to have medicinal properties? In India, the golden-coloured spice was traditionally used to treat things like skin disorders and digestive issues.

There’s evidence to suggest that it could be beneficial for treating arthritis symptoms, because it contains a substance called curcumin (which is thought to have anti-inflammatory and antioxidant properties).

This study, which compared the effectiveness of turmeric to a commonly used anti-inflammatory drug called diclofenac, found that curcumin had similar efficacy in relieving symptoms of osteoarthritis. Research also suggests that curcumin could be an effective and safe form of treatment for rheumatoid arthritis.

Turmeric can either be added to your diet through food (these turmeric recipes will show you how), as a tea, or you can take it as a supplement. But, remember, if you’re thinking about taking supplements, it’s important to speak to your GP first.

Note: The research conducted into whether or not turmeric is a safe and effective treatment for arthritis is limited. It’s not listed as an arthritis treatment by the NHS. So, if you’re considering taking turmeric with the intention to treat arthritis, it’s important to seek advice from your GP beforehand.

7. Give the Mediterranean diet a go

The Mediterranean diet is a style of eating based on the traditional diets of Mediterranean countries like Spain, Greece, and Italy. It includes lots of fruits, vegetables, legumes, nuts, grains, and unsaturated fats – for example, olive oil. Seafood (including oily fish), dairy, and poultry are also included, but in moderation.

Experts have known for a while that following the Mediterranean diet can reduce the risk of heart disease and increase life expectancy. Recently, research has also found that it could be beneficial for people living with rheumatoid arthritis.

This study of people living with rheumatoid arthritis found that eating the Mediterranean diet for three months reduced inflammation and improved joint function. This is thought to be partly due to the high levels of carotenoids (antioxidants that experts believe can reduce inflammation in the body) consumed within the diet.

Carotenoids are pigments that produce bright colours (like yellow, orange, and red) in fruits and vegetables. Peppers, broccoli, and tomatoes are examples of foods that are high in carotenoids. So, even if you don’t want to commit fully to the Mediterranean diet, making sure your diet is rich in colourful veg is generally a good idea.

To find out more about the Mediterranean diet, including its other health benefits and how to incorporate it into your life, why not check out our article, here?

Final thoughts…

Eating a healthy, balanced diet is important for our overall health and wellbeing. However, it can be especially significant for those who live with chronic conditions such as arthritis.

As we’ve discussed, making sure we get all of the vitamins and minerals that our body needs and maintaining a healthy weight can help to reduce symptoms of arthritis – and, in some cases, play a role in whether or not we develop it in the first place.

It’s worth mentioning that a healthy diet alone isn’t a substitute for the various other arthritis treatments that may be available to you. But, even if you find that these tips don’t have an effect on easing the symptoms of arthritis, they can still work together to help keep you healthy and energised.

For more tips on how to eat a healthy balanced diet, why not head on over to the diet and nutrition section of our website? You might also like to check out our article; 9 tips for sleeping better with arthritis.

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