From restless.co.uk
According to the British Nutrition Foundation, more than 10 million people in the UK are living with arthritis. Although the condition can affect people of all ages, those aged 50 and over are more at risk.
Arthritis can be incredibly difficult to live with, and while there’s currently no cure, research suggests that certain lifestyle habits 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, 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. Research* suggests that around 1 in 10 UK adults has osteoarthritis of the hip, and a quarter have knee osteoarthritis.
The exact cause of osteoarthritis is unknown, but it’s considered a ‘wear and tear’ condition. This means cartilage (the flexible tissue that cushions joints and reduces friction) wears down over time due to daily activity. Factors, including injury, age, weight, and whether you have any other related conditions (like gout or diabetes), can also play a role.
Osteoarthritis typically leads to pain, inflammation, and the formation of bone spurs (osteophytes) – 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
Rheumatoid arthritis is an autoimmune disease that occurs when the immune system mistakenly attacks cells in joints.
Like osteoarthritis, rheumatoid arthritis can cause pain, swelling, stiffness, and the formation of bone spurs – as well as other symptoms like tiredness and weight loss.
Rheumatoid arthritis is less common than osteoarthritis, though it’s still estimated to affect more than 400,000 UK adults.
Other types of arthritis include gout, psoriatic arthritis, and enteropathic arthritis.
How can diet affect the symptoms and development of arthritis?
We all know a balanced diet is important for overall health and lowering our risk of developing 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 arthritis 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). As a result, maintaining a healthy weight may help slow the development of arthritis and reduce symptoms.
Certain vitamins and minerals are also thought to have anti-inflammatory properties, which may help ease the symptoms of arthritis. This is significant as, whether due to specific treatments or limited mobility, people with arthritis can be 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 several 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-3s also have anti-inflammatory properties, which studies suggest may help 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 vitamin D (which we’ll get onto later).
If you don’t like fish or are plant-based, seeds (like flax and chia), nuts (like pecans and hazelnuts), and soya beans are good sources of omega-3 fatty acids, too.
It’s best to try getting omega-3s from food because they’re often easier to absorb than supplements and contain a range of nutrients.
However, if you’re struggling to get enough omega-3s into your diet, you can buy fish oil and fish liver oil supplements. 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 your risk of developing associated conditions, like osteoporosis. This causes bones to become brittle, and it’s common in people with arthritis.
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 the 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’re getting enough calcium (the NHS recommends 700mg a day). It’s needed to build and maintain healthy bones and also helps muscles, nerves, and cells 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 of its high oxalate content (a chemical that interferes with our ability to absorb calcium), we can’t absorb as much from it.
To find out more, 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 vitamin D deficiency may increase the chance of developing rheumatoid arthritis and cause arthritis to develop more quickly.
Plus, vitamin D plays a key role in regulating the immune system, so getting enough is key for protection against 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 October to March, this isn’t always the case, so the NHS recommends taking supplements or increasing 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 learn more about vitamin D and how you can get the right amount, check out our guide.
4. Make sure you're getting enough iron
Iron is an essential nutrient needed to make haemoglobin, which is responsible for transporting oxygen throughout the body. Without enough oxygen, we may feel weak and tired.
Despite its importance, iron is the most common nutrient deficiency in the world and, unfortunately, is especially common in people with arthritis.
Research suggests this can be a side effect of non-steroidal anti-inflammatory drugs (NSAIDs), which are typically used to manage the symptoms 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
Diets high in added sugar are linked with weight gain, tooth decay, and an increased risk of conditions like type 2 diabetes, heart disease, and high blood pressure. It can exacerbate the symptoms of arthritis, too.
In this study, people with rheumatoid arthritis found that sugary foods caused arthritis flare-ups. Additional research has also found that diets high in processed sugar can increase inflammation throughout the body.
For tips on reducing your intake, 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 cooking for centuries. But did you know that it may have medicinal properties, too? In India, this golden-coloured spice was traditionally used to treat skin disorders and digestive issues.
There’s also evidence that turmeric may be beneficial for arthritis symptoms because it contains a substance called curcumin – a powerful anti-inflammatory and antioxidant.
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 be added to your diet through food, 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.
For more information, check out our article: 8 health benefits of turmeric and how to add it to your diet.
Note: Research into whether turmeric is a safe and effective treatment for arthritis is limited. It’s not currently listed as an arthritis treatment by the NHS, so it’s important to seek advice from your GP before introducing it to your diet.
7. Try the Mediterranean diet
The Mediterranean diet is an eating style based on the traditional cuisines of Mediterranean countries like Spain, Greece, and Italy. It includes lots of fruit, 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 found that following the Mediterranean diet can prevent cardiovascular disease and extend healthy life expectancy. Recently, research has also found that it could be beneficial for people living with rheumatoid arthritis.
This study found that following the Mediterranean diet for three months reduced inflammation and improved joint function in people with rheumatoid arthritis.
To find out more about the Mediterranean diet, why not check out our article here?
Final thoughts…
Eating a healthy, balanced diet is key to our overall health and wellbeing. However, it can be especially important for those living with chronic conditions like arthritis, which can be incredibly challenging to live with.
Research suggests that staying on top of your vitamins and mineral intake can make all the difference when managing symptoms and reducing your risk.
For more tips on how to eat a healthy, balanced diet, head on over to our diet and nutrition section. Or, check out our articles: 9 tips for sleeping better with arthritis and 7 tips for coping with arthritis in winter.
