How to manage arthritis: diet, exercise and daily tips

Your diet and arthritis

1. Omega-6 fatty acids (in large amounts) for more omega-3s
   The NHS Lancashire Hospital advises reducing foods high in omega-6 such as vegetable oils and including foods high in omega-3 such as seeds and salmon.⁷
   
   But evidence is contradictory: it’s all about balance. Foods containing omega-6 (like nuts and corn, sunflower and soybean oils) still often contain nutrients with important benefits.⁸ 
2. Cooking meat at high temperatures
   Meat and meat fat can contain compounds called advanced glycation end products (AGEs). In small amounts our kidneys can get rid of these.⁹
   
   However, interestingly, one study found that grilling meat at high temperatures (especially dry-cooking red meat over an open flame) produced more of these compounds.⁹
   
   But this doesn't mean you have to give up your occasional burger. The Arthritis Foundation explains how you can reduce your risk by experimenting with different cooking methods such as steaming, cutting off charred sections of meat and marinating meat in lemon and lime juice, wine or vinegar.⁹ 
3. Sugar
   A high-sugar diet can impact how your body works, potentially leading to health conditions.^10,11 Limiting sweet snacks, desserts, and high sugar foods is beneficial for health.

1. Turmeric
   Turmeric contains the active ingredient curcumin, which has beneficial properties. These properties are being studied for their potential.¹²
   
   While scientific evidence for turmeric is still emerging, according to a 2016 compilation of studies in the Journal of Medicinal Food, some of the studies concluded turmeric may ease symptoms like stiffness and help with joint movement. Nonetheless, as most of these studies had very small sample sizes, the authors have called for larger and more rigorous research in this area.¹³
   
   In the meantime, why not try spicing up your meals with turmeric or drink some ‘golden milk’. Either way, it’s best to pair it with black pepper as it increases absorption by up to 2000%.¹⁴
2. Oily fish
   Omega-3 is made of two compounds called DHA and EPA, which have been linked to reducing inflammation.^15,7
   
   Oily fish like salmon, mackerel and trout are great sources of omega-3. If you don’t eat fish, omega-3 is also found in nuts, seeds and vegetable oils.¹⁵
3. Cruciferous vegetables (that’s leafy veg to you and me)
   These include broccoli, Brussels sprouts, cabbage, pak choi, kale and cauliflower, so you’re spoiled for choice.
   
   Human research has begun to explore diets high in cruciferous vegetables and inflammation in the body. In one study, a diet high in cruciferous vegetables decreased levels of IL-6, a measure of inflammation. The evidence for other inflammatory markers was less clear and requires further study.¹⁶ Still, eating plenty of veg is a good choice for any balanced diet.
   

Your lifestyle and arthritis

1. Exercises for arthritis
   Exercising can help you maintain a healthy weight and help your joints stay flexible.
   
   Low impact exercises like gentle walks or swimming don’t add strain to your joints like a run would. You could also try tai chi, yoga or Pilates if you’re comfortable and mobile enough.
   
   Stretching daily may also help improve your range of movement. However, consult your doctor before trying anything that may put excessive pressure on the joints.
2. Lotions for arthritis
   You can buy topical creams designed for certain pain relief symptoms. The most popular types contain non-steroidal anti-inflammatory drugs like ibuprofen and can be found in most supermarkets.
   
   Looking for a herbal option? You might have heard of devil’s claw. Anecdotally, people have previously used this to support their back pain and other symptoms but there isn’t good scientific evidence for this.¹⁷
3. Hot and cold therapy for arthritis
   Heat therapy may help soothe muscles and ease stiffness. Try applying a warm heating pad or hot water bottle wrapped in a towel to the joint for around 15 to 20 minutes. You could also try a warm bath.
   
   Cold therapy is used to reduce swelling and inflammation. Try applying an ice pack wrapped in a towel to the affected joint for short bursts of time, no longer than 10 minutes. You could also try an ice bath or a cooling spray.

The final say