Controlling your weight, being careful what you eat and an exercise routine may help alleviate symptoms of arthritis, says Dr Charmaine Gauci.
Since the 1930s, various researchers across the globe have been exploring the link between diet and arthritis. Many sources claim that special diets, foods and supplements may help to cure or alleviate symptoms of arthritis, but to date, most claims remain disputable.
The most important link between diet and arthritis is body weight. When you are overweight, there is an extra burden on your weight-bearing joints, including back, hips, knees, ankles and feet. This leads to increased pressure on joints which are already damaged or under strain due to arthritis.
Because of the way joints work, the pressure on your knee joints is more than your body weight when you walk. If you are overweight and have arthritis in any of the weight-bearing joints, losing weight will help much more than any food supplements.
If you have arthritis, it’s important to eat a balanced diet which provides all the nutrients required and helps you maintain a healthy weight. A healthy diet should consist of a variety of foods from all five food groups, while foods containing fat and sugar should be limited to a minimum.
Most of the research on diet and arthritis has been on rheumatoid arthritis. People suffering from this condition have immune systems that attack the lining of their joints. This causes chronic inflammation, stiffness and pain. Research shows that the Mediterranean diet’s components can help lower inflammation, benefitting people with the disease.
The relationship between diet and arthritis is still an area for further research
People suffering from rheumatoid arthritis usually take a number of drug therapies for pain relief, such as nonsteroidal anti-inflammatory drugs which are prescribed to alleviate the symptoms. These medicines may increase the requirement for some nutrients and reduce their absorption. One of these is iron.
Iron from meat is more easily absorbed by the body than iron from vegetables – however, meat is high in animal fat. Vitamin C from citrus fruit, tomatoes and leafy vegetables helps improve absorption of iron from vegetables and cereals.
In addition, people with rheumatoid arthritis have higher levels of substances called cytokines that increase inflammation in the body.
Polyunsaturated fats, especially Omega 3 fatty acids, can help suppress cytokines and other inflammatory chemicals. Foods high in Omega 3 include oily fish such as salmon, trout, mackerel, sardines, pilchards and anchovies. Omega 3 fats are also found in plant food but in a form less effective in the body. Plant foods high in Omega 3 fats include nuts and seeds, especially walnuts and flaxseed and rapeseed oil.
Antioxidants are an important component of an inflammation-fighting diet. The substances that give fruits and vegetables their colour, flavonoids and carotenoids are also potent antioxidants. Vitamin C is another antioxidant found in many fruits and vegetables. Fruits and vegetables which are high in these antioxidants include blueberries, blackberries, squash, sweet potatoes, carrots, tomatoes, peppers, oranges, broccoli and melons.
Various studies have shown that people who eat more whole grains lowered their levels of C-reactive protein, a marker of inflammation in the body. Wholegrain also contains selenium, another inflammation-fighting antioxidant. Another advantage of eating wholegrain instead of refined carbohydrates is that it helps to manage the weight status.
Some people feel that removing acidic fruit such as oranges and grapefruit and vegetables from the nightshade family (potatoes, tomatoes, sweet and hot peppers and eggplants) can help arthritis. However, there is no scientific evidence that leaving out these foods from your diet does help, and such diets may have the undesired effect of reducing beneficial nutrients.
It is evident that the relationship between diet and arthritis is still an area for further research. Patients are encouraged to discuss diet therapy with their healthcare provider.
Another important area is the inclusion of physical activity. People with arthritis may be reluctant to exercise because of pain. However, being active can help reduce and prevent pain. Regular exercise can also improve the range of movement and joint mobility, increase muscle strength, boost energy and reduce stiffness.
• Dr Charmaine Gauci is director of the Health Promotion and Disease Prevention Directorate.