HOW FOOD CHOICES CAN HELP WITH ARTHRITIS
Straight talk on health, illness and recovery. Get better.
According to recent data published by the Arthritis Society, about one in five Canadians is living with one of a collection of inflammatory conditions we have come to know as arthritis.
Characterized generally by swelling in joints, arthritis leads to pain and stiffness in these areas and increases in severity as we age. People who live with arthritis often experience a decrease in quality of life because of the lack of mobility and from the mental health effects of living with a chronically painful condition.
The two most common types of arthritis are osteoarthritis and rheumatoid arthritis. According to the Mayo Clinic, osteoarthritis causes cartilage — the hard, slippery tissue that covers the ends of bones where they form a joint — to break down, while rheumatoid arthritis is a disease in which the immune system attacks a person's joints, beginning with the lining of joints.
While there are many medications available to control both the symptoms of arthritis as well as the disease itself, there are also many complementary strategies to manage the disease, and an important part of this is making healthy food choices.
ARTHRITIS NUTRITION
“A diet high in fresh fruits and vegetables with whole grains, healthy fats and lean animal or plant protein is generally healthier for everyone, but there is evidence the DASH and Mediterranean diets are beneficial for people living with rheumatoid arthritis and other chronic conditions,” says Dr. Siân Bevan, chief science officer at the Arthritis Society.
“People who choose these kinds of diets tend to avoid foods that promote inflammation and eat more foods that can help suppress inflammation.”
FOOD AND INFLAMMATION
“Certain foods have been shown to promote inflammation, while others can suppress it. For example, antioxidants in vegetables and monounsaturated fats in nuts both fight inflammation,” Bevan says.
Because arthritis is an inflammatory condition, much of the research on nutrition in arthritis management focuses on food components which might be considered anti-inflammatory — a popular buzz word in the world of nutrition.
A 2017 paper published in Frontiers in Nutrition identified certain fruits, legumes, whole grains and spices as generating some interest as a way of managing rheumatoid arthritis.
In the case of osteoarthritis, consuming omega-3 fatty acids — found in salmon, sardines, trout, flax, chia, hemp and walnuts — has been shown to be beneficial. And because people living with osteoarthritis may also be more likely to have elevated blood cholesterol, certain cholesterol-lowering foods, such as soy-based foods, nuts, broccoli, sweet potatoes and oatmeal, are good choices.
FOCUS ON PLANTS
In both OA and RA, there are studies that suggest moving toward a more plant-focused diet may contribute to symptom and inflammation reduction.
Although more research is required, the Mediterranean diet is a very reasonable framework to use when you begin moving toward incorporating more whole grains, fruits, vegetables, nuts, seeds and legumes in your diet, without having to omit the traditional protein sources that many Canadians enjoy.
FOODS TO AVOID
Although there are no foods that must be strictly avoided if you are living with arthritis, there are certainly some which you might want to have only in moderation. These include alcohol, refined carbohydrates, especially those made with white flour, foods high in saturated fat such as higher-fat dairy products and red meat, as well as processed red meats, including salami, sausages and hotdogs.
While it's good to be aware of which foods are not good for you when managing arthritis, I always tell my clients to focus on which foods are good to include in their diet — rather than what to avoid.
If you or someone you care about is living with arthritis, connecting with a support network can help, not only to learn ways to better manage health, but also to share experiences with others.
Some Canadian resources include the Arthritis Society and the Arthritis Alliance of Canada. Andy De Santis is a registered dietitian and author who has operated a private practice in Toronto since 2015. He spends his free time eating, writing and talking about kale @ Andytherd. He can be reached at Andytherd.com