Reducing the inflammation that is the main cause of pain in arthritis sufferers, regardless of what form of the condition they have, is generally done by prescribed medication. Many patients look for natural ways to alleviate the symptoms and one of the simplest and most effective is through our diet.
Osteoarthritis, the most common form of the disease, is a degenerative condition where the cartilage around the joints becomes thinner and the bones rub against each other, often growing in a misshapen way. The joints become inflamed and swollen and cause pain for the sufferer.
Helping to minimise or reduce inflammation is one of the most important things in pain relief and you can do it naturally by including foods high in omega 3 fatty acids – go for fish such as tuna, herring, salmon or mackerel, and try walnuts, pumpkin seeds and soybeans. Fresh pineapple is another excellent source of nutrition that reduces inflammation.
Go for dark, leafy vegetables such as spinach and kale. Along with broccoli and cauliflower, they will increase your fibre intake and their high calcium count means they are ideal for maintaining your bones. Asparagus is high in folate, which is known to reduce inflammation, and is a great source of vitamin K, ideal for your bones.
Don’t rely on meat for your daily protein to reduce the amount of uric acid deposits in the body as these can cause pain. Legumes, such as peas, beans and lentils, are an excellent alternative source of protein and have other great health-giving benefits – they are low in fat and cholesterol but high in folate, iron, magnesium and potassium.
If you’re not used to eating legumes, introduce them slowly into your diet and always soak dried beans or peas overnight to ensure they cook thoroughly.
Cut back on the likes of bread, pasta and pastries as they are high in gluten and avoid having saturated fats, too much dairy and too many eggs. Drink lots of water and have less caffeine and alcohol.
Any change in your diet should be talked over with your GP first.
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