Arthritis

Nutritional approach

Arthritis is an inflammatory disease that primarily affects joints. It takes the form of acute crises, followed by periods when the illness appears to be dormant (remission).

Both the crises and the remission periods can last from a few days to a few weeks, even a few months. During a flare-up, the disease is considered "active" and can cause the following:

• Fatigue
• Joint stiffness (especially in the morning) during rest and activity
• Pain
• Red, swollen joints
• Reduced mobility

Numerous studies have examined the role of diet in preventing and reducing arthritis inflammation. A balanced diet may be beneficial and potentially alleviate certain symptoms.

Maintain a healthy weight

Excess weight puts strain on your joints. Even slight weight loss can significantly reduce pain. If you want to lose weight, a nutritionist can help you make the right changes to your diet. Once you've reached your goal weight, maintain it with a healthy, balanced diet.

Choose omega-3 fats

Omega-3 fats are thought to mitigate inflammation in certain types of arthritis. They may also help reduce pain and stiffness. The following foods are good sources of omega-3:

• Fatty fish (herring, fresh or canned salmon, mackerel, sardines, anchovies, trout)
• Chia seeds, ground flaxseed, pumpkin seeds, hemp seeds
• Walnuts
• Canola oil
• Fortified eggs, milk, and margarine

If you'd like to take an omega-3 supplement, speak with your pharmacist.

Follow the Mediterranean diet

Research suggests that the Mediterranean diet may reduce arthritis pain and inflammation. It consists of the following:

• Plant products: whole grains, vegetables, fruit, nuts
• Fatty fish and poultry
• Extra-virgin olive oil and canola oil
• Red wine in moderate quantities
• Red meat in limited quantities

Stay hydrated and eat plenty of fibre

• Drink about 2 litres (8 cups) of fluids a day to keep your joints lubricated and potentially reduce pain.
• Flavour your water with fresh mint and slices of lime or lemon.
• Drink loose-leaf green tea that's been steeped for 5 minutes.
• Eat high-fibre foods, as they may help reduce inflammation:
  • Add chia seeds or flaxseed to your yogurt, smoothies, and muffins.
  • Eat plenty of vegetables (half your plate at every meal).
  • Eat at least 3 fruits a day.
  • Opt for whole grains (brown rice, buckwheat, whole grain cereals).
  • Drink more water while increasing your fibre intake.

Follow a plant-rich diet that's high in antioxidants

Studies have shown that the following foods contain substances that can help prevent arthritis, slow its progression, and reduce pain:

• Blueberries, raspberries, oranges, strawberries, rhubarb, apples, apricots, kiwi
• Sweet potatoes, carrots, kale, spinach, broccoli, Brussels sprouts
• Unsweetened cocoa powder
• Wheat germ
• Tofu and legumes: red kidney beans, lentils, chickpeas
• Ginger, cinnamon, turmeric, rosemary, coriander, cumin
• Almonds, Brazil nuts, sunflower seeds
• Fortified plant-based beverages (soy milk, almond milk, oat milk)

Limit unhealthy fats and refined sugars

Saturated and hydrogenated fats have been shown to promote inflammation. Similarly, refined sugars are thought to increase pain and inflammation. It is therefore recommended to limit your consumption of the following foods:

• Cheeses with more than 20% fat, cream, and butter
• Fatty cuts of beef, poultry skin, and deli meats
• Palm oil (found in many bakery products)
• Sugar, brown sugar, and chocolate containing less than 70% cocoa
• Soft drinks and sweetened beverages
• Commercial bakery products
• Foods containing glucose, fructose, and sucrose

Depending on its severity, arthritis can interfere with daily activities like shopping and meal preparation. Get regular or occasional help to improve your quality of life.

Always watch your diet: