Healthy Eating for Arthritis

Everyone with arthritis can benefit from eating well. There’s no special diet or miracle food that cures arthritis, but some foods may complement drug therapies for some conditions. There’s also growing evidence that some components of foods can have an anti-inflammatory effect.

Check with your doctor or dietitian before you try the latest thing. You may be cutting out foods unnecessarily or overdosing on products (such as mineral supplements) that may not affect your condition at all.


Being overweight or obese may worsen your symptoms
Joints affected by arthritis are already under strain. If you carry extra weight, the load on your joints may be making your symptoms worse, especially if your affected joints are in the hip, knee or spine. There’s also a clear link between being overweight and an increased risk of osteoarthritis.

Healthy eating and physical activity are the keys to controlling your weight. Physical activity may seem difficult for people with arthritis due to pain or stiffness. But research shows the opposite: A properly designed exercise program can not only decrease your pain, but also increase your flexibility and overall fitness – and do wonders for your spirits. See your doctor or health practitioner for information and advice.

What can you do?

• Eat a variety of healthy foods from Eating Well With Canada's Food Guide. Make sure to include the minimum number of servings from each food group.
• Choose lean meats and lower fat milk products to keep fat down.
• Eat plenty of fruits, vegetables and whole grains.
• Choose 2 - 3 servings of cold-water fish (including fatty fish such as salmon and sardines) every week.
• Choose milk products. Increased dietary calcium may reduce the risk of osteoporosis.
• Drink plenty of non-alcoholic fluids.
• Seek advice to develop and follow an activity plan that can help keep your joints healthy and help you maintain a healthy weight.
  

Rheumatoid arthritis and osteoarthritis
These types of arthritis are characterized by inflammation of the joints. Some foods have been shown to act in the same way as drugs to reduce inflammation in the body. The omega-3 fatty acids found in salmon, herring, anchovies, flaxseed, walnuts and omega-3 enriched eggs control hormones called prostaglandins that are involved in inflammation. Other things like high levels of saturated fats and too much processed food can increase inflammation while fibre found in whole grains, fruits and vegetables decreases it.

Gout
Gout is a type of arthritis where uric acid builds up in the joints and causes inflammation and pain. The following food suggestions may help people suffering from gout:

• Restrict or avoid alcohol.
• Restrict or avoid organ meats such as liver, kidneys and brains.
• Restrict or avoid shellfish and anchovies.
• Drink plenty of non-alcoholic fluids.
• Eat small regular meals.
• Be sure to take your time when eating.

If you think a particular food may aggravate your arthritis, it can be useful to keep a food diary. After a month, you may have some idea about which food could be provoking symptoms. You could then try eliminating that food for 2 weeks to see what happens (but don’t cut out a whole food group!). Continue to keep your food diary. It’s important to let your doctor or health practitioner know what you’re doing. You might want to ask for a referral to a dietitian. Call Dial-a-Dietitian for more information.

Remember that remission may be coincidental
The symptoms of arthritis, particularly the inflammatory types, can appear and disappear for no apparent reason. If you experiment with food changes and seem to get some relief, don't automatically assume the remission or reduction of symptoms was food related. Talk to your doctor or dietitian.

Links:

Eating Well With Canada's Food Guide

Dietitian Services @ Healthlink BC