Arthritis, a debilitating disease that affects an estimated 10 million Britons, can cause severe joint pain and stiffness. For those struggling with rheumatoid arthritis and RA-like forms, it is important to find ways to ease the daily discomfort.
Working with British brand HSL, specialist in postural furniture, occupational therapist Julie Jennings has suggested that arthritis sufferers should watch their diet. She explains, “Certain ingredients have been shown to reduce inflammation, boost your immune system, and strengthen your bones.”
To further your understanding, HSL has teamed up with Pharmica Pharmacist Carolina Goncalves to reveal the best anti-inflammatory foods to include in your meals.
Five foods that help with inflammation and arthritis
Fatty fish
We’re constantly reminded of the benefits of fatty fish, especially for brain health, but they also have anti-inflammatory properties that can ease arthritis pain, reports Coventry Live.
Carolina explained, “Fatty fish contains omega-3 fatty acids, which are converted into anti-inflammatory compounds in the body. These compounds can help curb the production of inflammatory cytokines that break down cartilage and contribute to arthritis.”
Julie advised: “If you want to eat more omega foods, turn to fish such as salmon and mackerel. Both are wonderful roasted and lovely served with new potatoes and green vegetables such as asparagus or broccoli. Tuna, sardines and cod are also great varieties. to add to your diet.”
Linseed
For vegetarians looking for similar benefits, there are other alternatives to fish.
Carolina suggested, “Individuals looking for a plant-based alternative that offers a similar effect may consider flaxseeds, which are a rich source of alpha-linolenic acid (ALA, a type of plant-based omega-3 fatty acid).”
Julie added: “For many, flaxseed may be an ingredient they’re unfamiliar with or haven’t used in cooking before, but it’s really easy to incorporate into meals. Just rub it into cereal or porridge at breakfast, add it to baking mixes or sprinkle it on a salad!”
Chicken skin
Chicken is a well-known source of protein, but the health value of chicken skin is often overlooked.
Carolina explained, “Chicken skin contains type II collagen, which some studies have found can help reduce the symptoms of osteoarthritis by potentially helping rebuild cartilage and helping maintain cartilage elasticity. People who don’t want to consume the chicken skin itself can also have it cooked with it or more it into the soup or broth that the collagen dissolves in when the chicken skin is cooked.”
Berries
Nutrient-filled berries are not only a delicious seasonal delicacy, but also a superfood essential for health, say experts. With berry season in full swing, these delightful fruits offer numerous health benefits and are packed with essential nutrients.
Carolina explained the health benefits: “The naturally occurring antioxidants in berries can help prevent arthritis by fighting the body’s free radicals, which can potentially damage cells and contribute to the inflammatory processes associated with arthritis.”
Julie suggested ways to incorporate these powerful fruits into our diet: “If you’re looking to add berries to your diet, why not try making homemade smoothies? Not only are they tasty, they’re also very refreshing in the warm summer months. Blueberries are known to have the most antioxidants, followed by raspberries and goji berries. “
Olive oil
Moving on to another kitchen staple, olive oil is known for more than just its culinary versatility; it also has health-promoting properties.
Carolina stated about olive oil: “Olive oil contains a compound called oleocanthal, which according to some studies may have effects on the body similar to non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen. Oleocanthal is believed to inhibit the activity of COX enzymes, reduce the production of pro-inflammatory substances and help to prevent inflammation and associated pain in arthritis.”
Experts emphasize that while adding these beneficial foods to your diet can help with arthritis symptoms, this must be combined with other healthy habits, as nutrition alone is not a panacea.
According to Julie, you should also consider:
Use: “Exercise plays an important role in preventing joint and muscle stiffness. That’s why it’s important to try to keep your body moving through low-impact activities such as gentle walking, swimming, and cycling to ease aggravation, increase strength, and increase circulation.
Sturdy furniture: “You should also invest in supportive furniture, such as armchairs and sofas, that are correctly sized for your personal measurements. A chair that fits you properly should also support your lower back in the right places so that you maintain a good sitting position, which can help relieve pain.”
Heat treatment: “Some people find joint pain can be relieved by heating. Before going to bed, I recommend soaking in a warm bath or shower overnight for soreness. You can also apply heat from hot water bottles to the joints, but remember to use these in bed – if you forget and fall asleep, they can lead to injury.”
