Arthritis is a condition that as practitioners we come across on a daily basis. Arthritis is actually the umbrella term that refers to over 150 different conditions that affect the joints. We get asked many questions about how to best manage arthritis and the pain that it brings with it. While there is no one answer on how to manage arthritis pain, diet forms a significant part of arthritis management. But before we get into that, let’s first unpack the condition, its causes and foods to eat and foods to avoid if you have arthritis.
What Is Arthritis?
Arthritis is the overlying umbrella term that refers to disorders that affect the joints. There are over 150 of these conditions that include Osteoarthritis, Rheumatoid Arthritis, Gout, Ankylosing Spondylitis and many more.
Symptoms of arthritis include:
- Redness around joints
- Swelling
- Pain upon touch
- Increasing stiffness
Causes of Arthritis
For some arthritis conditions, the main causes are poor lifestyles such as poor diet and lack of exercise and age-related changes, seen in osteoarthritis commonly. For many other conditions, the causes are unknown due to them being autoimmune in nature such as rheumatoid arthritis. Since research is still unclear as a whole for the main drivers of these conditions, we prefer to focus more on how to manage arthritis pain to help reduce the effects on quality of life.
Diet & Arthritis – How Is It Related?
There are a lot of myths surrounding certain types of foods affecting arthritis. We want to cut through the flood of information and simplify what the research actually says about foods to avoid if you have arthritis that can help reduce arthritis symptoms.
Unfortunately, there are no specific types of food that can cure arthritis completely, however there are definitely foods that cause inflammation of joints. We usually recommend eating a well-balanced diet with wholesome foods to support your energy needs. But if you have to make any drastic changes to your diet, it’s best to consult with your doctor first as different food considerations are dependent on the type of arthritis condition you have.
Due to the nature of many arthritis conditions being inflammatory in nature such as rheumatoid arthritis or gout, a recommended diet strategy is usually around eliminating foods that cause inflammation of joints.
Foods To Avoid If You Have Arthritis
Based on the current body of research and our experience with the patients we see daily, these are the top 10 foods to avoid if you have arthritis:
- Alcohol – (especially binge drinking) shown to aggravate symptoms of gout and increase the production of uric acid levels in the blood which ultimately build up in the bloodstream and form crystals in a joint.
- Organ meats – These can also increase the production of uric acid and crystallisation for people with gout.
- Shellfish – such as prawns and crab have also shown to increase uric acid production in the blood.
- Beers – Fermentation and yeast in the beer have been shown to trigger increased uric acid as above for people with gout. Additionally, the alcohol in beer starts the inflammatory process in most arthritis conditions which can lead to increased joint swelling and pain.
- Fatty red meats – This is one of the foods to avoid with osteoarthritis as saturated fats have been shown to increase blood cholesterol levels that lead to cartilage damage in those with osteoarthritis.
- Mussels & Sardines – Studies have shown that they contain higher levels of purines, which is a substance the body can turn into uric acid and ultimately aggravating people with gout.
- Refined carbohydrates – Highly refined carbs like pasta, rice, white bread, crackers tend to spike blood sugar and trigger inflammation and so are important foods to avoid with osteoarthritis.
- Soft drinks – Especially those sweetened with artificially produced fructose have been shown to affect particularly men who suffer from gout.
- Highly refined cereals – Particularly those that are made of high fructose corn syrup has evidence to show that it may irritate people who suffer from gout.
- Yeast-extracted spreads (and yes that includes Vegemite) – yeast-dominant foods have been shown to spark uric acid production that worsens the symptoms of arthritis.
Foods To Eat If You Have Arthritis
Now that we’ve gone over the main foods to avoid if you have arthritis, let’s look at some foods that can help alleviate arthritis symptoms. As briefly mentioned earlier the majority of wholesome foods like fresh fruits and vegetables, legumes, greens, nuts etc. contain essential vitamins and minerals that can aid with bone health and reduce inflammatory processes in the body.
One of the most common questions we get asked is “are tomatoes bad for arthritis?”
Tomatoes alongside other nightshade foods like potatoes have no substantial evidence to suggest that they affect arthritis. On the flipside, they actually contain nutrients that are beneficial for your overall health. But as always, if you are planning to include or exclude any foods to your arthritis diet, we recommend you consult with your doctor or dietitian first to decide the best diet program suited to your symptoms.
Generally, foods to eat for arthritis include:
- Omega-3 fatty acid-rich food – such as oily fish and olive oil have a strong natural anti-inflammatory effect.
- Calcium-rich dairy foods – to ensure strong bone health and production.
- Monounsaturated fats – such as those in canola oil have shown reduced disease activity of arthritis conditions.
- Fresh fruits and vegetables – that are naturally rich in all the essential vitamins and minerals your body needs to function at its best.
In addition, a daily water intake of 2-3 litres can help reduce stiffness, aid joint health and muscle recovery.
How to Manage Arthritis Pain – Lifestyle Tips From Expert Physios
While a wholesome diet can help reduce inflammation of the joints, additionally, there are many lifestyle and behavioural changes that can also be made to manage the pain. These include:
- Daily movement
Frequent movement and activity has shown to help many with arthritis manage their pain effectively. This can be as simple as taking short walks, increasing your step count, stretching, or committing to a daily exercise routine. If your work is primarily sedentary, investing in a sit-stand desk, performing stretches or simple exercises at your table every couple of hours can help you reduce arthritis associated discomfort.
- Strength training
Strength training increases bone density which according to several studies has shown to reduce arthritic pain as the muscles offload stress from the joints. So if you want to include strength training in your exercise routine but unsure where to start, our team of physios can help craft a program according to your fitness level and physical capabilities that can help you manage arthritis pain with ease.
- Manual therapy
Numerous studies have also suggested that hands-on treatment such as massage and dry needling therapy can significantly reduce arthritis-related pain. For many of our arthritis patients, we have seen positive results from manual therapy, many of whom have experienced an improved quality of life.
In conclusion, the importance of an appropriate diet plan to manage arthritis symptoms goes without saying. Consult a trusted doctor or dietitian to decide on the right diet plan for your symptoms.
If you struggle with arthritis, our team at Pro-Form Physiotherapy can help assess your condition and equip you with the right tools you need to manage your pain effectively. Our team of expert physios can help craft a recovery program personalised to your goals to help you improve and sustain quality of life. We believe everyone deserves to live life without pain and so we want to partner with you to make pain-free living a possibility.
Book an appointment with us today to find out more!
- Written By Chris El Karina (Physiotherapist)
- Last Updated On 14 Nov 2023
