Arthritis, a debilitating condition that affects an estimated 10 million Brits, can cause severe joint pain and stiffness. For those grappling with forms such as osteoarthritis and rheumatoid arthritis, finding ways to alleviate the daily discomfort is crucial.
In collaboration with British brand HSL, a specialist in posture support furniture, occupational therapist Julie Jennings has suggested that arthritis sufferers should scrutinise their diet. She explains: “Certain ingredients have been shown to reduce inflammation, boost your immune system and strengthen bones.”
To further this understanding, HSL has partnered with Carolina Goncalves, superintendent pharmacist at Pharmica, to reveal the top anti-inflammatory foods to incorporate into your meals.
Five foods that help with inflammation and arthritis
Oily fish
We’re constantly reminded of the benefits of oily fish, especially for brain health, but they also possess anti-inflammatory properties that can ease arthritis pain, reports Coventry Live.
Carolina explained: “Fatty fish contain omega-3 fatty acids, which are converted into anti-inflammatory compounds in the body. These compounds can help curb the production of inflammatory cytokines, which tend to break down cartilage and contribute to arthritis.”
Julie advised: “To eat more omega-rich foods, turn to fish like salmon and mackerel. Both are great roasted and are lovely served with new potatoes paired with green vegetables like asparagus or tenderstem broccoli. Tuna, sardines and cod are also great varieties to add to your diet.”
Flaxseed
For vegetarians seeking similar benefits, there are other alternatives to fish.
Carolina suggested: “Individuals looking for a plant-based option that offers a similar effect can consider flaxseeds, which are a rich source of alpha-linolenic acid (ALA, a type of plant-based omega-3 fatty acid).”
Julie added: “For many, flaxseed may be an ingredient they’re not familiar with or used in their cooking before, but it is really easy to incorporate in your meals. Simply dust over your cereal or into porridge during breakfast, add as an extra component in baking mixtures, or even sprinkle it into a salad!”
Chicken skin
Chicken is a well-known source of protein, but the health value of chicken skin is often overlooked.
Carolina explained: “Chicken skin contains type II collagen, which some studies have found may help reduce the symptoms of osteoarthritis by potentially aiding in the rebuilding of cartilage and helping to maintain cartilage elasticity. Individuals who do not wish to consume the chicken skin itself could also render it down to cook with it or include it in a soup or broth, in which the collagen will dissolve once the chicken skin is cooked.”
Berries
Bursting with nutrients, berries are not just a scrumptious seasonal treat but a powerhouse superfood essential for health, experts express. With berry season in full swing, these delightful fruits offer numerous health benefits and are packed with vital nutrients.
Carolina explained the health impacts: “The naturally occurring antioxidants in berries can help prevent arthritis by fighting free radicals in the body that could potentially damage cells and contribute to the inflammatory processes associated with arthritis.”
Julie suggested ways to incorporate these power-packed fruits into our diets: “To add more berries to your diet, why not try making homemade smoothies? Not only are they tasty, but super refreshing during the warmer summer months. Blueberries are known to have the most antioxidants, with raspberries and goji berries following close behind.”
Olive oil
Moving on to another kitchen staple, olive oil is renowned for more than just its culinary versatility; it also harbours health-promoting properties.
On the subject of olive oil, Carolina stated: “Olive oil contains a compound called oleocanthal, which some studies suggest can have similar effects on the body as non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen. It is thought that oleocanthal inhibits the activity of COX enzymes, reducing the production of pro-inflammatory substances and helping to prevent inflammation and associated pain in arthritis.”
Experts underline that while introducing these beneficial foods into one’s diet can aid with arthritis symptoms, this must be paired with other healthy habits, as nutrition alone isn’t a panacea.
According to Julie, you should also consider:
Exercise: “Exercise plays an important role in preventing stiffness in your joints and muscles. Because of this, it is important to try to keep moving your body, through low-impact activities such as gentle walks, swimming and cycling, to help relieve flare-ups, build up strength and increase blood flow.
Supportive furniture: “You should also make sure you invest in supportive furniture, such as armchairs and sofas, which are correctly sized to your personal measurements. A correctly fitting chair should also provide lumbar support in the right places to allow you to maintain a good sitting posture, which can help relieve pain.”
Heat therapy: “Some people will find that joint pain can be alleviated when applying heat. Before bed, I recommend soaking in a warm bath or taking a hot shower to help with aches overnight. You can also apply heat from hot water bottles to your joints, but be mindful of using these in bed – if you forget about it and fall asleep they could result in injury.”
