According to the British Nutrition Foundation, 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.
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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 10 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) – 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 vitamin D (which we’ll get onto later).
If you don’t like fish or 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. 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 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 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 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 of its 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 arthritis to develop more quickly.
Plus, vitamin D plays a key role in regulating the immune system, so making sure we get enough will help the 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 getting 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 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 on the subject.
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.
So, if you have arthritis, it’s worth cutting back on the amount of added sugar in your diet (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 makes up no more than 5% of daily calories – the equivalent of 30g of free sugars.
For tips and ideas on how to 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 cooking 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 skin disorders and digestive issues.
There’s evidence to suggest that turmeric 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 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: The 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 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 found 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 found that eating the Mediterranean diet for three months reduced inflammation and improved joint function in people living with rheumatoid arthritis. 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. 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 to get all of the vitamins and minerals that the 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.
Though, 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.
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.
Have you made any diet changes to help with arthritis? Will you be trying any of the ideas above? We’d be interested to hear from you in the comments below.
