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How to manage arthritis: diet, exercise and daily tips

Hand cutting up broccoli on a chopping board
Your diet affects so many parts of your health – could it play a part in arthritis too? Find out from a nutritionist, with extra tips on managing joint pain at home

Summary

1What is arthritis?

There are many different types of arthritis, but they all describe a condition that causes stiffness, pain and swelling around the joints...

2Is there a diet for arthritis?

Our nutritionist Emily says, “There’s a lot of misinformation out there regarding diets for arthritis, which people should be wary of...”

3Foods to consider

Oily fish like salmon, mackerel and trout are great sources of omega-3...

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Can changing what you eat ease arthritis symptoms? Our nutritionist Emily Rollason shares some of the top foods, plus ones that might cause flare-ups too. “Studies definitely show a mixed bag of evidence when it comes to the impact of nutrition on joint pain,” says Emily.

So, there’s no diet to make arthritis go away. But getting the right nutrition, managing your weight and limiting triggers where possible could all help you.

What is arthritis?

There are many different types of arthritis, but they all describe a condition that causes stiffness, pain and swelling around the joints.1 A huge 30% of people in the UK and 20% in Ireland live with arthritis.2,3 It’s more common in older people but it affects people of all ages – even children.

Arthritis causes inflammation, which is usually our body’s way of signalling that something is wrong and protecting you when you get hurt.1 It contributes to pain, swelling, stiffness and increased risk of other diseases.4

Inflammation is normal to some degree, but it can also happen for prolonged periods when there’s no immediate threat – this is called chronic inflammation.

How can diet and lifestyle changes help?

Lady in park stretching before a run
Talking to a medical professional should always be your first port of call. However, there are often lifestyle interventions or ways to eat that can support you.

Exercise plays a role (don’t worry – this can be tailored to your mobility and pain levels). And it’s thought that your diet could potentially influence your body’s response.5

Let’s look at them both in detail...

Your diet and arthritis

Is there a diet for arthritis?

“There’s a lot of misinformation out there regarding diets for arthritis, which people should be wary of. For example, cutting out food groups could mean your body runs short of important nutrients.”

Having obesity can increase your risk of many forms of arthritis such as osteoarthritis, so it’s a good idea to follow a balanced diet that supports a healthy body weight.6

“Try keeping a food diary. Recognising how food affects your condition is one way to support your wellness when you have arthritis,” Emily suggests.

If you’re trying to limit certain foods for a short time (and you’ve still got a balanced diet) you might want to start with some common ‘inflammatory foods’.

Foods to consider swapping in your diet

  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.
  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.

Foods to consider for your diet

  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

Ideas to help arthritis at home

  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

Hands holding a bowl with kale
Eating a balanced diet is a good idea for everyone, but it may be even more important for keeping arthritis symptoms under control. That could mean helping you maintain a healthy body weight and reducing inflammation.

However, there’s not a one-size-fits-all diet that can guarantee you relief. Try different foods or limit your intake of potentially unhealthy foods. Then, adjust your diet according to any differences you notice over time.
As always, speak to your GP or pharmacist before taking any supplements for the first time. With over 100 types of arthritis, everyone’s journey is unique. Learn more about caring for inflamed and stiff joints, or hear from our store colleague Éabha about their experience of living with psoriatic arthritis.

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. 

Before taking any supplements or minerals, it’s best to make sure you’re getting all the nutrients through your diet first. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
 

Sources

  1. NHS. Arthritis [Internet]. NHS [reviewed 2022 Sep 8; cited 2024 Oct 1]. Available from: https://www.nhs.uk/conditions/arthritis/ 
  2. National Institute for Health and Care Excellence (NICE). NICE impact arthritis [Internet]. NICE [cited 2024 Oct 1]. Available from: https://www.nice.org.uk/about/what-we-do/into-practice/measuring-the-use-of-nice-guidance/impact-of-our-guidance/nice-impact-arthritis 
  3. My Support Network. Arthritis [Internet]. My Support Network [cited 2024 Oct 1]. Available from: https://mysupportnetwork.ie/disabilities/arthritis/ 
  4. National Cancer Institute (NIH). Chronic Inflammation [Internet]. NIH [reviewed 2015 Apr 29; cited 2024 Oct 1]. Available from: https://www.cancer.gov/about-cancer/causes-prevention/risk/chronic-inflammation 
  5. Hess JM, Stephensen CB, Kratz M, Bolling BW. Exploring the Links between Diet and Inflammation: Dairy Foods as Case Studies. Adv Nutr [Internet]. 2021 Oct 11 [cited 2024 Oct 1]; 12(Suppl 1): 1S-13S. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8502778/ 
  6. Arthritis Foundation. How Fat Can Worsen Arthritis [Internet]. Arthritis Foundation [reviewed 2021 Apr; cited 2024 Oct 1]. Available from: https://www.arthritis.org/health-wellness/about-arthritis/understanding-arthritis/fat-and-arthritis 
  7. NHS Lancashire Teaching Hospitals. Information for patients and carers: Nutrition as part of long-term pain management [Internet]. NHS [reviewed 2023 Nov; cited 2024 Oct 7]. Available from: https://www.lancsteachinghospitals.nhs.uk/media/.leaflets/658c406369c1c4.92217674.pdf 
  8. NHS. Fat: the facts [Internet]. NHS [reviewed 2023 Apr 14; cited 2024 Oct 7]. Available from: https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/ 
  9. Arthritis Foundation. Risks of Grilling Meat [Internet]. Arthritis Foundation [reviewed 2023 Jun 16; cited 2024 Oct 7]. Available from: https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/risks-of-grilling-meat 
  10. NHS. Sugar: the facts [Internet]. NHS [reviewed 2023 May 19; cited 2024 Oct 7]. Available from: https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/ 
  11. Ma X et al. Excessive intake of sugar: an accomplice of inflammation. Front Immunol [Internet]. 2022 Aug 31 [cited 2024 Oct 7]; 13: 988481. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9471313/ 
  12. Kocaadam B, Şanlier N. Curcumin, an active component of turmeric (Curcuma longa), and its effects on health. Critical Reviews in Food Science and Nutrition [Internet]. 2017 May 8 [cited 2024 Oct 7]; 57(13): 2889-95. Available from: https://www.tandfonline.com/doi/full/10.1080/10408398.2015.1077195 
  13. Daily JW, Yang M, Park S. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. J Med Food [Internet]. 2016 Aug 1 [cited 2024 Oct 7]; 19(8): 717-29. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003001/ 
  14. Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods [Internet]. 2017 Oct 22 [cited 2024 Oct 7]; 6(10): 92. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/ 
  15. The Association of UK Dietitians (BDA). Omega-3 [Internet]. BDA [reviewed 2024 Apr; cited 2024 Oct 7]. Available from: https://www.bda.uk.com/resource/omega-3.html 
  16. Navarro SL et al. Cruciferous Vegetables Have Variable Effects on Biomarkers of Systemic Inflammation in a Randomized Controlled Trial in Healthy Young Adults1,2. J Nutr [Internet]. 2014 Aug 27 [cited 2024 Oct 7]; 144(11): 1850-57. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4195422/ 
  17. MedlinePlus. Devil’s Claw [Internet]. MedlinePlus [reviewed 2023 Jun 12; cited 2024 Oct 7]. Available from: https://medlineplus.gov/druginfo/natural/984.html
 

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