Arthritis pain and stiffness can range from bothersome to debilitating. While eating right is important for everyone, a healthy diet can be especially helpful for arthritis sufferers, according to the department of orthopaedics and sports medicine at University of Washington Medicine in Seattle. Certain foods may help ease arthritis symptoms, while others may aggravate arthritis discomfort.
Foods to Eat
Nutritionist Joy Bauer says that foods that fight inflammation may help arthritis sufferers. Bauer writes on Today.com that fish with omega-3 fatty acids may be helpful for arthritis symptoms. Examples are sardines, herring, sardines and anchovies. Citrus fruits rich in vitamin C, such as lemons, oranges and grapefruits, may be helpful because vitamin C is a nutrient that contributes to the health of collagen in cartilage, Bauer says. Preliminary research suggests that green tea may help arthritis sufferers by reducing inflammation and slowing cartilage breakdown, according to Science Daily. A Mediterranean or vegetarian diet also may help arthritis sufferers, according to "New York Times" writer Anahad O'Connor.
Foods to Avoid
Steer clear of fried foods and foods with saturated fats, including red meats, whole milk and ice cream. The Arthritis Foundation reports that a diet high in saturated fats or vegetable oils can contribute to joint and tissue inflammation. Some researchers speculate that foods in the so-called nightshade family, such as potatoes and tomatoes, may worsen inflammation in some arthritis sufferers, but there's no solid evidence of this. Arthritis sufferers can have food sensitivities that trigger symptoms or worsen them, however. The Mayo Clinic advises avoiding foods that seem to make your symptoms worse, but don't exclude entire groups of foods.
Weight Control
Carrying extra pounds can worsen arthritis symptoms because being overweight places stress on your weight-bearing joints. This can increase joint pain, stiffness and inflammation, according to MayoClinic.com. An article in "Arthritis Today," the magazine of the Arthritis Foundation, indicates that losing just 12 percent of your weight benefits your joints, as well as your heart. For a 200-lb. person, that would amount to 24 lbs. A healthy, low-fat diet can do double duty by helping to reduce your weight and ease inflammation. Exercise is also recommended for arthritis sufferers to ease stiffness and reduce body weight.
Meal Preparation
Preparing meals can be difficult for arthritis sufferers due to joint stiffness and pain. University of Washington Medicine recommends taking breaks between preparations of different foods to give your joints a rest. On days that are particularly painful, consider using convenience foods or getting help in meal preparation. Some local Arthritis Foundation chapters offer cooking classes for arthritis sufferers to make preparation easier. Occupational therapists can also teach you joint-friendly cooking methods and suggest appliances and tools to make meal preparation easier. Ask your doctor for a referral to an occupational therapist.
References
- University of Washington Medicine: Diet and Arthritis
- Today.com; Fight Arthritis With These Foods; Joy Bauer; October 2007
- "New York Times"; The Claim: Some Foods Ease Arthritis Pain; Anahad O'Connor; August 2009
- Science Daily: Green Tea May Offer Health Benefits, But Evidence Still Limited
- Arthritis Foundation: Common Therapies to Consider
