Managing Arthritis through diet

Arthritis is a chronic condition characterised by inflammation and stiffness in the joints, causing pain and reduced mobility. While there is no specific diet that can cure arthritis, certain dietary choices can help manage symptoms and improve overall joint health. Here is a bit of a run down on how making some dietary changes could assist with managing arthritis and joint pain: 

Focus on Anti-inflammatory Foods:

Incorporating anti-inflammatory foods into your diet can help reduce inflammation and alleviate arthritis symptoms. Include the following foods in your meals:

Fatty Fish: Rich in omega-3 fatty acids, which have anti-inflammatory properties. Examples include salmon, mackerel, and sardines.

Fresh Fruits and Vegetables: High in antioxidants and phytochemical’s that combat inflammation. Include a variety of colourful fruits and vegetables in your daily meals.

Whole Grains: Provide fibre and essential nutrients. Opt for whole grain options such as brown rice, whole wheat bread, and quinoa.

Nuts and Seeds: Contain healthy fats and antioxidants. Include almonds, walnuts, flaxseeds, and chia seeds in your diet.

Limit Trigger Foods:

Certain foods can trigger inflammation and worsen arthritis symptoms in some individuals. While triggers can vary between individuals, common culprits include:

Processed Foods: High in trans fats and additives that may contribute to inflammation. Minimise intake of processed snacks, fried foods, and sugary beverages.

Red Meat: Contains high levels of saturated fats, which can promote inflammation. Limit consumption and opt for lean cuts when consuming red meat.

Dairy Products: Some individuals may experience increased joint pain and inflammation due to dairy products. Consider reducing or eliminating dairy intake and explore alternatives like plant-based milk and yogurt.

Stay Hydrated:

Adequate hydration is essential for joint health and overall well-being. Water helps maintain the fluidity of joints and supports the body’s natural healing processes. Aim to drink at least 8 cups (2 litres) of water per day.

Sources: 

Arthritis Australia. (n.d.). Managing Weight. Retrieved from https://arthritisaustralia.com.au/wordpress/wp-content/uploads/2020/10/AA-MANAGING-WEIGHT-Fact-Sheet-2.pdf

Musculoskeletal Australia. (n.d.). Nutrition and Arthritis. Retrieved from https://www.msk.org.au/wp-content/uploads/2017/03/MSK-013-Nutrition-and-Arthritis.pdf

Better Health Channel. (2019). Arthritis and Diet. Retrieved from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/arthritis-and-diet

Musculoskeletal Australia. (n.d.). Staying Hydrated. Retrieved from https://www.msk.org.au/wp-content/uploads/2017/03/MSK-019-Staying-hydrated.pdf