Are there any foods that help with arthritis?

Are there foods that help with arthritis?

There’s no specific food that will help with arthritis. But some people feel that eating certain foods help reduce their symptoms.

Making changes to your diet might help you, but this shouldn’t be done instead of treatments you’ve been given, and it’s a good idea to speak to the person treating you before making any big changes.

Many foods have been said to help with arthritis or have anti-inflammatory effects. However, there’s no evidence that things like apple cider vinegar and manuka honey can improve symptoms, and they can be expensive. Some people say they have helped, so there’s no harm in trying them, but you should keep an open mind about whether they’re helping you or not.

It’s important to have a healthy, balanced diet when you have arthritis, but there are some foods, vitamins and nutrients you may need to make sure you get enough of, to reduce the chances of other health problems.

Calcium and vitamin D

Calcium

Calcium is important for everyone as it helps us have strong bones and teeth.

It’s found in foods such as milk and other dairy products, as well as tofu, nuts and vegetables such as broccoli. Calcium is also found in fish with edible bones including sardines, pilchards and tuna, and in vegan products – but you will need to make sure these say they’re fortified with, or have added, calcium.

People who don’t get enough calcium are more at risk of developing osteoporosis, which is a condition that causes the bones to become thinner and increases the risk of fractures.

Women who have gone through menopause, the elderly and people who have been treated with steroids are more at risk of getting osteoporosis. But getting enough calcium can slow down the bone loss that leads to osteoporosis.

If you can’t get enough calcium through your diet, you can buy supplements at most supermarkets and chemists. It’s a good idea to talk to your dietitian, doctor or pharmacist for advice about this first.

Vitamin D

You’ll also need to make sure you get enough vitamin D in your diet, to help your body absorb calcium. It’s also thought that not getting enough vitamin D can cause some types of arthritis to progress quicker.

Vitamin D is a hormone made in the body. Even if you eat enough calcium, without vitamin D your body won’t be able to absorb it as well, which can affect your bones, muscles and teeth.

Your body makes vitamin D when your skin is exposed to the sun throughout the summer months – April to October in the UK. It can also be found in some foods such as oily fish, egg yolks, meat and milk. Some margarines, breakfast cereals and yoghurts have added vitamin D.

Find out more about keeping safe in the sun on the NHS website.

It can be difficult to get enough through sun exposure and diet alone. If you are an older person, housebound, have darker skin, or wear clothing with limited skin exposure, you’re at increased risk of vitamin D deficiency.

You can buy vitamin D supplements from most supermarkets and chemists. It’s recommended that everyone over the age of one takes a daily supplement of 10 micrograms of vitamin D, especially during autumn and winter. This is particularly important if you’re at risk of osteoporosis or falls.

It’s possible to get supplements for calcium and vitamin D that are suitable for vegetarians and vegans, so get advice from a dietitian or pharmacist on this. Research has shown that taking calcium and vitamin D supplements can reduce the risk of fractures.

Iron

Iron is important for making a protein called haemoglobin, which carries oxygen around your body in the blood and keeps your immune system healthy. People who don’t get enough iron in their diet often feel tired and are more likely to get infections.

It’s possible to develop a condition known as iron deficiency anaemia if you don’t get enough iron, which can cause symptoms such as brittle nails, thinning hair, heart palpitations, itchy skin and mouth ulcers.

If you have arthritis, you can be more likely to develop iron deficiency anaemia. This is because:

• the condition and its flare-ups can affect how well your body absorbs iron
• the drugs you’re taking for the condition can make it harder for the body to absorb iron.

You can find iron in foods such as:

• red meat
• fish
• poultry
• pulses and legumes, like beans and peas
• dark green vegetables, such as spinach and broccoli.

The addition of vitamin C can help the body absorb iron from non-meat sources, so think about including foods rich in vitamin C, such as citrus fruits, berries, broccoli and peppers in your diet.

If you have iron deficiency anaemia, your doctor might suggest supplements or medication you can take to improve your iron levels.

The NHS website has more information on what you can do to help iron deficiency anaemia.

Long-chain omega-3 fatty acids

Eating oily fish can help people with some types of arthritis. This is because oily fish contain long-chain omega-3 polyunsaturated fatty acids, and research has shown these acids can reduce inflammation and disease activity in people with rheumatoid arthritis.

It’s recommended that you have two portions of oily fish a week. This includes sardines, mackerel, salmon and tuna, though not tuna from a tin. Some eggs are also enriched with omega-3. Short chain omega-3 oils, such as flaxseed, don’t have an anti-inflammatory effect.

You can also buy fish oil supplements to take, but make sure you speak to your doctor before starting these.

Fibre

Some research has shown that fibre can have an effect on inflammation, as well as help to lower your risk of other conditions, such as heart disease and strokes. Many people don’t get enough fibre in their diets, but studies into this have shown that this can actually lower a marker of inflammation known as C-reactive protein (CRP).

Foods that are good sources of fibre include fruit and vegetables and starchy foods such as wholegrain bread and cereals, whole wheat pasta, brown rice and quinoa.

People with inflammatory types of arthritis, such as rheumatoid arthritis, can have higher levels of CRP in their blood. CRP is also linked to heart problems, which can also be a risk for people with inflammatory types of arthritis.

It’s not known exactly why fibre has this effect on inflammation, but it’s a good idea to have a diet that’s high in fibre anyway, as this can help with digestion.

Vitamins A, C, E and K

It’s thought that antioxidants, such as vitamins A, C and E, can help reduce the progress of joint problems. Though there isn’t much research to show this at the moment, it’s still important to get these vitamins as part of a healthy diet.

Some research has shown that vitamin K, found in foods as well as in fats and oils, can help with conditions such as osteoarthritis, because of the role it has in making bones and cartilage.

These vitamins can be found in the following foods:

• Vitamin A – carrots, sweet potato, cod liver oil.
• Vitamin C – citrus fruits, green and red peppers.
• Vitamin E – wholegrain cereals, nuts and seeds.
• Vitamin K – kale, spinach, broccoli.

Spices

A lot of research has been done into how different spices may affect pain and inflammation in people with different types of arthritis. Although some experts would say the evidence is far from conclusive, there’s certainly no harm in trying them.

Curcumin, which is found in the spice turmeric, can reduce pain and inflammation in arthritis. Garlic has been shown to reduce inflammation and protect the cartilage in the joints. Cinnamon, black cumin, onions, black pepper, and fenugreek are also believed to reduce inflammation.

Many of these spices can easily be included in your diet, but some people prefer to take supplements. These are available from most health food shops. It’s a good idea to speak to a doctor first before adding supplements into your diet.

Mediterranean diet

Research has shown that following a Mediterranean style diet is helpful for people with some types of arthritis, and this style of diet is very similar to the recommended diet in the UK.

This diet involves eating less red meat and processed foods and, instead, focusing more on poultry, fish, plenty of fruit and vegetables, wholegrain cereals, olive oil, peas and beans, nuts and seeds. Eating a range of different coloured fruit and vegetables also increases the antioxidants in your diet, which can reduce inflammation.

Food supplements

A healthy diet should provide all the nutrients your body needs, so there’s usually no need to take supplements. There’s no research to suggest that taking supplements will reduce the symptoms of arthritis.

But, if you have a restricted diet or a poor appetite, it can help to take supplements of the nutrients you need. You should speak to your doctor or dietitian before taking a new supplement.

Some supplements are recommended, for example folic acid in pregnant women or vitamins A, C and D in children under the age of 5. Vitamin D supplements are recommended for most of the population, especially during autumn and winter months.

Diet advice if you have gout

Gout is caused by an increased level of uric acid in your body. While diet isn’t the only thing to blame, there are some changes you could make to your diet that might help with gout.

Losing weight can help reduce uric acid levels in your body, which will in turn reduce gout attacks. Weight loss will also help reduce the strain on your joints. But crash dieting or losing a lot of weight in a short time can increase uric acid and trigger attacks. Eating healthily, drinking plenty of fluids and keeping active are the best ways to lose weight.

Uric acid is made from purines found in food and drink. Reducing the number of foods you eat that are high in purines, can help reduce your uric acid levels. Foods high in purines include:

• offal, such as kidneys
• game, such as pheasant, rabbit and venison
• oily fish, including anchovies, sardines and trout
• seafood, especially mussels, crab, shellfish, caviar
• meat and yeast extracts, such as Marmite, Bovril and beer.

Some foods only contain some purines, so you can eat these in moderation. This includes some meats and poultry, beans, legumes and wholegrains.

Foods low in purines, which are fine for you to eat, include dairy, eggs, bread and cereals, pasta and most fruit and vegetables.

The UK Gout Society has a list of foods that are high and low in purines.

Diet advice if you have diabetes or a heart condition

If you have another medical condition as well as arthritis, such as diabetes or a problem with your heart or circulatory system, you may need specific diet advice. Ask your specialist for further information.

Diabetes UK has more information on eating healthily with diabetes.

The British Heart Foundation has information on eating and living healthily if you have a heart problem. It also has a useful recipe finder on its website which can help you find recipes for specific conditions and by cooking time and cuisine.

Reducing the amount of food you eat that’s high in saturated fat and eating more things like oats, nuts and soy, such as soy milk, tofu and edamame beans can help reduce the risk of heart problems, as it reduces the amount of cholesterol in your blood.