There are numerous types of arthritis, with most affecting the joints causing swelling and tenderness. Symptoms typically worsen with age and those with the disease suffer from joint pain, stiffness, swelling and inflammation.
However, there are some nutrients that can help ease symptoms of arthritis - with certain substances potentially easing inflammation in the body. The two main types of arthritis affecting people are osteoarthritis and rheumatoid arthritis, these two specific types damage joints in different ways.
Osteoarthritis occurs due to wear and tear to cartilage. Cartilage can be found in the joints and it cushions the ends of the bones. But if damage occurs, bone can end up grinding on bone causing pain and decreased movement.
Rheumatoid arthritis occurs when a person’s immune system attacks the membrane in the joints and the lining becomes swollen. The inflammation this type causes is painful and cartilage and bone can end up being destroyed.
Versus Arthritis have shared some tips on how to eat well when suffering from arthritis. They report that although “there’s no specific food that will help with arthritis” some people feel that certain foods help reduce their symptoms and make them feel better.
In their report, Versus Arthritis wrote: “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.”
The report went on to suggest four nutrients that could help people with the disease. Versus Arthritis laid out the benefits of omega-3 oils, fibre, vitamin D and four other antioxidants.
Long-chain omega-3 fatty acids
Versus Arthritis reported that eating oily fish can help people with some types of arthritis. On the website, the organisation wrote: “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 flax seed, 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.”
Vitamin D
Vitamin D is needed to enable the body to absorb calcium, it could be an important vitamin in easing some arthritic symptoms.
Versus Arthritis described its effects: “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.
Versus Arthritis explained: “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.”
Fibre
Versus Arthritis reported: “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).
“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.”
Vitamins A, C, E and K
Research has shown that vitamin K, found in foods as well as in fats and oils, can potentially help with osteoarthritis, because it helps in the process of making bones and cartilage.
Three other vitamins are also under scrutiny for their role against the disease, Versus Arthritis reported that “it’s thought that antioxidants, such as vitamins A, C and E, can help reduce the progress of joint problems”.
They added that although research into this is lacking at the moment, it’s “still important to get these vitamins as part of a healthy diet”.
