Arthritis is joint pain and stiffness that can affect individuals of any age. There are various forms of arthritis, each presenting different symptoms. Common symptoms include pain, stiffness, swelling, redness, or warmth in the joints, reduced range of motion, tenderness, and joints that may appear larger or more knobbly.
You might also experience a grating or crackling sensation in the joints, muscle weakness, and atrophy. Typically, treatment options consist of over-the-counter pain relievers such as acetaminophen, ibuprofen, or naproxen sodium, along with topical creams that contain capsaicin.
Heat or cold therapies, like heating pads or ice packs, can provide relief, as can supportive devices such as shoe inserts, braces, canes, or walkers. Healthcare professionals often recommend regular exercise, particularly swimming or water aerobics.
If your symptoms are unexplained, persist for several days, or interfere with your daily activities, don’t hesitate to seek medical advice. If you find yourself frequently relying on over-the-counter pain medications and experiencing severe, ongoing arthritis pain, it’s important to consult your doctor.
While there is no cure for arthritis, various treatments can help reduce pain and inflammation while maintaining joint function. Paying attention to what you eat may alleviate symptoms, particularly by incorporating 'superfoods' known for their anti-inflammatory benefits.
Although there isn't a 'miracle' diet for arthritis, many foods can help alleviate discomfort. A diet rich in whole foods—such as fruits, vegetables, fish, nuts, and beans—while minimising processed foods and saturated fats is beneficial for overall health and can assist in managing the condition.
This way of eating aligns with the Mediterranean diet, which is often praised for its anti-inflammatory and health-promoting qualities. The Arthritis Foundation has developed a diet plan, titled 'The Ultimate Arthritis Diet', featuring anti-inflammatory foods that individuals with joint pain should consider including in their daily routines. Be sure to speak to your doctor first before making any diet or lifestyle changes to check they're suitable for you.
What is inflammatory arthritis?
This form of arthritis is marked by inflammation in and around the joints. In certain instances, it may also impact other bodily tissues. The inflammation results from the immune system mistakenly targeting the body's own tissues.
What is the Mediterranean diet?
The Mediterranean diet focuses on a variety of plant-based foods, including fruits, vegetables, whole grains, and legumes. It also includes moderate portions of lean proteins, fish, and healthy fats such as olive oil, while keeping red meat consumption to a minimum.
Research indicates that incorporating foods typical of the Mediterranean diet can help reduce blood pressure and provide protection against various chronic diseases, including cancer and stroke. This diet may also alleviate arthritis symptoms by reducing inflammation, support joint and heart health, and aid in weight loss, which can further decrease joint discomfort.
Below is a look at foods from the Mediterranean diet that the Arthritis Foundation says are good for joint health.
Fish
Health organisations such as the Academy of Nutrition and Dietetics suggest consuming three to four ounces of fish twice a week. However, arthritis experts recommend even higher amounts for better benefits.
Certain fish are excellent sources of omega-3 fatty acids, which help combat inflammation. Research indicates that individuals with the highest intake of omega-3s tend to have lower levels of inflammatory markers like C-reactive protein (CRP) and interleukin-6.
More recent studies have demonstrated that fish oil supplements can alleviate joint swelling and pain, reduce morning stiffness, and lower disease activity in those with rheumatoid arthritis (RA).
Fish options like salmon, tuna, sardines, herring, anchovies, scallops, and other cold-water varieties are great. If you're not a fan of fish, consider taking a supplement. Research shows that a daily intake of 600 to 1,000 mg of fish oil can help relieve joint stiffness, tenderness, pain, and swelling.
Nuts and seeds
Consume 1.5 ounces of nuts each day, which is roughly equivalent to a handful. Speaking to the Arthritis Foundation, José M Ordovás, PhD, who leads the nutrition and genomics department at the Jean Mayer USDA Human Nutrition Research Center on Aging, said: "Numerous studies highlight the importance of nuts in an anti-inflammatory diet".
One research project revealed that over a span of 15 years, individuals who ate the highest amounts of nuts had a 51% reduced risk of dying from inflammatory diseases, such as rheumatoid arthritis, compared to those who consumed the least. Another study indicated that participants with lower vitamin B6 levels—abundant in most nuts—exhibited higher inflammatory markers.
Nuts are rich in monounsaturated fats that combat inflammation. While they are higher in fat and calories, research suggests that including nuts in your diet can aid in weight loss due to their protein, fibre, and healthy fats, which help you feel full. "Just remember, more isn’t always better," advises Ordovás. Consider incorporating walnuts, pine nuts, pistachios, and almonds into your daily routine.
Fruits and vegetables
Strive for at least nine servings of fruits and vegetables each day. One serving typically equals one cup of most fruits or vegetables or two cups of raw leafy greens. Fruits and vegetables are packed with antioxidants, which serve as the body's natural defence mechanism. They help combat unstable molecules known as free radicals that can harm cells.
Studies indicate that anthocyanins, found in cherries and other red and purple fruits such as strawberries, raspberries, blueberries, and blackberries, possess anti-inflammatory properties. Citrus fruits, including oranges, grapefruits, and limes, are also excellent sources of vitamin C. Research indicates adequate vitamin C intake can help prevent inflammatory arthritis and support joint health.
Additionally, studies suggest that consuming vitamin K-rich vegetables like broccoli, spinach, lettuce, kale, and cabbage can significantly lower inflammatory markers in the bloodstream. Opt for vibrant fruits and vegetables; the deeper or more vivid the colour, the higher the antioxidant content. Excellent choices include blueberries, cherries, spinach, kale, and broccoli.
Olive oil
Two to three tablespoons each day. Olive oil is rich in heart-healthy fats and contains oleocanthal, which has effects akin to nonsteroidal anti-inflammatory drugs (NSAIDs).
Ordovás says: "Oleocanthal inhibits the activity of COX enzymes, functioning similarly to ibuprofen". Blocking these enzymes helps reduce inflammation in the body and lowers pain sensitivity.
Extra virgin olive oil undergoes less refining and processing, allowing it to retain more nutrients than regular varieties. However, it’s not the only oil that offers health advantages. Avocado and safflower oils have been found to help lower cholesterol, while walnut oil boasts ten times the omega-3 fatty acids found in olive oil.
Beans
Aim for about one cup of beans twice a week, or even more if possible. Beans are rich in fibre and phytonutrients, which can help reduce CRP levels, a marker of inflammation in the bloodstream. Elevated CRP levels may signal various health issues, including infections or rheumatoid arthritis.
Researchers have examined the nutrient profiles of ten popular bean varieties and discovered a wealth of antioxidant and anti-inflammatory properties. Plus, beans are a fantastic and budget-friendly source of protein, providing around 15 grams per cup, essential for maintaining muscle health.
Whole grains
Aim to consume six ounces daily, ensuring that at least three ounces come from whole grains. For reference, one ounce of whole grain is equivalent to half a cup of cooked brown rice or a single slice of whole-wheat bread.
Whole grains are rich in fibre, which can aid in maintaining a healthy weight. Research has indicated that fibre and foods high in fibre may help reduce blood levels of CRP, a marker of inflammation.
Incorporate foods from the entire grain kernel, such as whole-wheat flour, oatmeal, bulgur, brown rice, and quinoa. However, some individuals should be cautious about their whole grain choices. Gluten, a protein in wheat and other grains, has been associated with inflammation in those with celiac disease or gluten sensitivity.
Nightshade vegetables
Nightshade vegetables, such as eggplant, tomatoes, red bell peppers, and potatoes, are nutritional powerhouses providing significant health benefits with few calories. These vegetables contain solanine, a compound often associated with arthritis pain.
However, there is no scientific proof that nightshades actually cause arthritis flare-ups. Some experts argue that the unique nutrient profile of these vegetables may help reduce arthritis discomfort.
Many individuals report feeling better when they cut nightshade vegetables from their diets. If your arthritis pain increases after consuming them, it might be worth trying to eliminate all nightshade vegetables for a few weeks to see if your symptoms improve. After that, you can gradually reintroduce them to determine if they affect your condition.
