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Eat plenty of salmon, sardines and other
fatty fish to counter inflammation. High-fibre, low-calorie foods to help control weight. Avoid any foods that
provoke symptoms.
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Top foods that fight
arthritis:
Fish:
Eat lots of
salmon, sardines, and other cold-water fish, rich in omega-3 oils, three or more times a
week.
Vegetables:
Eat 5 to 10
servings everyday of dark green or bright orange vegetables to provide beta carotene, broccoli,
peppers, cabbage, and brussels sprouts for vitamin C, and avocados for vitamin E.
Fruits:
Eat daily
yellow-orange-coloured fruits for beta carotene, citrus fruits, berries, melons and kiwi for
vitamin C.
Nuts and whole
grains: Eat nuts, seeds, and
whole grains regularly for vitamin E, a potent antioxidant that helps relieve inflammation and
stiffness.
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Arthritis has many types, more than 100
disorders characterised by joint inflammation, stiffness, swelling, and pain. The most common types are
osteoarthritis, a painful condition in which joint cartilage gradually breaks down, and rheumatoid arthritis, a
systemic disease that can cause severe pain and crippling.
People with osteoarthritis may have
inherently defective cartilage that makes it vulnerable to normal wear and tear. Rheumatoid arthritis develops when
an overactive immune system attacks connective tissue in the joints and other organs, causing inflammation and
pain.
The Omega-3 fats found in salmon,
mackerel, and sardines, as well as in other cold-water fish have anti-inflammatory properties. Whereas, the more
common omega-6 fats found in soy, corn, safflower, and sunflower oils are proinflammatory. For best results, reduce
the omega-6 fats in diet and increase omega-3 fats so that they are consumed in roughly equal
amounts.
Gamma linolenic acid (GLA) is another type
of fat with anti-inflammatory properties. The best sources are borage oil (up to 24 per cent GLA), evening primrose
oil (8 to 10 per cent) and black current oil (15 to 17 per cent). Benefits in rheumatoid arthritis can be seen with
a dose of about 500 mg of GLA per day. Both fish oils and GLA may have to be taken for months before improvement
occurs. There appears to be no risk in increasing GLA intake, but excessive fish oil consumption can increase the
risk of bleeding problems.
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Eat more vitamin C rich
foods:
Since vitamin C is
important for the manufacture of collagen, eating C-rich foods may help slow the progression of
osteoarthritis. Best food sources are citrus fruits, berries, kiwi, melons, broccoli, peppers,
potatoes, and cabbage.
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A small percentage of people with
arthritis have food allergies that exacerbate joint symptoms. Common offenders include shellfish, soy, wheat, corn,
alcohol, coffee, and possibly certain food additives. Removing the allergy-causing foods from the diet will result
in less pain.
Obesity greatly increases the risk and
severity of osteoarthritis. Even a little extra weight strains the knees and hips. Losing weight and increasing
exercise often improves symptoms.
People with rheumatoid arthritis often
have the opposite problem. They may be too thin due to a lack of appetite, chronic pain, or
depression.
Following a strict vegetarian diet may
bring about significant symptom relief for arthritis. However, a strict vegetarian diet requires professional
supervision to ensure proper nutrition.
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