Arthritis is a condition that causes inflammation and stiffness to the joints, affecting both men and women. While there is no cure, there are some treatments, such as medication, physical therapy, and in some cases surgery, that can help manage symptoms.
You can also make a few healthy changes to your everyday life to help ease your arthritis symptoms. While these adjustments are not cures, it’s important to note that some studies suggest they may offer relief for certain individuals. This article explores a range of approaches that may support symptom management.
Can supplements reduce symptoms?
According to Hunter Medical Research Institute (HMRI), there are limited studies on each individual product, with most of them being low quality.
This means that the HMRI is unable to provide definitive recommendations on whether most supplements should be used, meaning there isn’t a clear yes or no answer regarding their effectiveness.
However, a few examples of supplements that have benefited some people are vitamin D, chondroitin, glucosamine, and fish oil. Vitamin D, chondroitin, and glucosamine have shown moderate benefits specifically for people with osteoarthritis.
There is also some evidence that fish oil supplements help with rheumatoid arthritis. It has been found that the omega 3 in fish oil can help with the pain that arthritis causes.
It is recommended to monitor for any side-effects, when trying any supplements. If you notice any adverse reactions, it is important to consult your doctor. Furthermore, it is advised to monitor whether the specific supplements you have chosen to try, benefit your arthritis.
Can a healthy weight and diet benefit arthritis?
Many experts, including the NHS, recommend exercising frequently and maintaining a healthy diet. Maintaining a healthy weight can ease the pressure on your joints resulting in less pain and inflammation.
A study by Arthritis & Rheumatism showed that overweight adults with knee osteoarthritis found losing a pound in weight resulted in four pounds of pressure being removed from the knees.
Some people have also found that having a healthier diet is more effective than taking supplements for managing their arthritis. This is because of the nutrients, healthy fats, protein, fibre, that are found in healthy foods.
Some examples of foods that may benefit your arthritis are:
Fish – some types of fish are beneficial for fighting inflammation because of omega-3. Research has shown that specifically the best fish are salmon, tuna, sardines, anchovies, and scallops.
Nuts – Nuts have unsaturated fats and other nutrients that can be beneficial to arthritis as it decreases concentrations of inflammatory markers. The American Journal of Nutrition proves this from the results of their studies.
Olive oil – Olive oil is full of heart healthy fats, as well as oleocanthal, which has elements that are like nonsteroidal anti-inflammatory drugs, also known as NSAIDs. Oleocanthal inhibits activity of COZ enzymes which functions in a similar way to ibuprofen. Extra virgin olive oil is also recommended as it goes through less refining and processing, so it retains the most nutrients.
Foods to avoid with arthritis
Highly processed foods are generally detrimental to overall health and can increase arthritis symptoms because of inflammation.
The Healthline highlights the results from some studies that have proven certain foods may negatively impact arthritis.
Added sugars – Added sugars can be found in sweets, fizzy drinks and numerous other foods like condiments such as sauces and salad dressings. According to a study that involved 217 people with rheumatoid arthritis, sugar-sweetened foods worsened their symptoms among 20 foods. It is significant to highlight that an occasional treat is generally fine and unlikely to significantly impact your arthritis.
However, reducing this in your everyday life, may alleviate symptoms in a small way, especially if alternatives are available .
Processed and red meats – Scientific research has linked red meat and processed meat to inflammation which may increase symptoms of arthritis. People who eat a lot of processed and red meats may have high levels of interleukin-6 (IL-6), C-reactive protein (CRP), and homocysteine. All of which can worsen arthritis.
Foods high in salt – A study in 2013 found that arthritis was more severe in mice that consumed a high salt diet than in those whose diet had less salt. It is also suggested that a high sodium intake may be a risk factor for autoimmune disease like inflammatory arthritis in people. One factor could be that salt stimulates immunological processes that lead to inflammation.
Can dehydration affect your arthritis?
Dehydration can be a factor of increased inflammation in the joints. This is because water helps create synovial fluid, which is a thin layer of fluid that cushions and delivers nutrition to your joints. Furthermore, synovial fluids can help reduce friction when you move your joints.
According to an article in the British Medical Bulletin, cartilage is a strong and flexible tissue that covers the ends of your bones. Your cartilage allows your bones to glide over each other, which helps you move, and it also protects bones by preventing them from rubbing against each other.”
You should also drink water to keep your heart cells and other organs hydrated, which is important for underlying health issues, including arthritis, that may affect other organs.
Is there anything else I can do at home that would ease my arthritis symptoms?
Alongside daily exercise, the NHS recommends a lot of joint care and avoiding challenging physical tasks at home. To stay on top of your joint care, it is advised to avoid heavy lifting.
If you really need to lift something heavy it is recommended that you use stronger joints as levers, for example, take the pressure of opening a heavy door on your shoulder rather than your hand.
You should keep things at home within easy reach, use handrails when climbing stairs, use electric kitchen equipment when cooking/baking, and install levers on taps to make them easier to turn.
The NHS also recommends occupational therapy. This can help you if you have severe arthritis that is affecting your ability to move around your home. They can advise you about the equipment you may need to help you live more independently. The NHS also provides a specific guide on exercises that benefit arthritis.
Overall, making small yet consistent lifestyle changes can ease your arthritis symptoms. Although it may require some trial and error to discover what works best for you, investing this effort can lead to lasting improvements in your comfort and quality of life.
Other useful links:
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