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A million people in the UK see doctors about arthritis symptoms every year. Arthritis isn’t a single disease. It covers around a hundred disorders involving the joints including osteoarthritis, rheumatoid arthritis and chronic fatigue syndrome. Because arthritis involves inflammation, the best way to beat it is to avoid foods that cause inflammation and eat plenty of foods that combat it.

What not to eat

The major baddies when it comes to causing inflammation in the body are red meat, processed foods, fried foods and caffeine. Red meat should be avoided as far as possible and replaced with healthier alternatives like skinned chicken breasts or fish. While there’s no scientific evidence for this, many people feel better avoiding processed foods like white flour and white sugar. It’s worthwhile having a test to see if you’re gluten intolerant as symptoms of gluten intolerance can mimic arthritis symptoms. Coffee, tea and soft drinks containing caffeine should be kept to an absolute minimum if not avoided altogether and fried foods should be avoided, too.

Antioxidants

Antioxidants help fight free radical damage caused by inflammation. As inflammation is the cause of arthritis, it makes sense to eat foods rich in them. Vitamin C, selenium and bioflavanoids are all very good at helping the body cope with arthritis.

Vitamin C is found in guava, oranges, strawberries and cauliflower and many other fruits and vegetables. It’s important for keeping joints healthy.

Low levels of selenium are linked to more severe arthritis symptoms. Brazil nuts, crab, tuna and shrimp are all good sources of the mineral.

Quercetin is a bioflavanoid (a type of antioxidant) that has anti-inflammatory effects. It’s found in onions, cherry tomatoes, leeks and kale.

Good fats

Omega-3 fatty acids decrease inflammation. Over 12 studies have demonstrated that fish oil, packed with omega-3 fatty acids, can reduce arthritis symptoms like sore joints. It’s a good idea to take a fish oil supplement as well as eat more fatty cold-water fish like salmon and sardines.

Olive oil also contains good fats that reduce inflammation. Use it in your cooking rather than sunflower oil.

While many arthritis sufferers feel better after making changes in their diet, it’s best to talk to your doctor about it first, particularly if you are considering taking supplements.

Tags: antioxidants, disease, eating healthily, pain relief