Brenda Khan
Arthritis is a condition that affects people of all ages, sexes, races, and body types, and it is estimated that up to one-fourth of Americans are living with some form of arthritis. The two most common types are osteoarthritis and rheumatoid arthritis. While there is no cure for arthritis, certain lifestyle changes, such as diet and exercise, can help manage the progression of the condition and reduce pain. Maintaining a healthy weight is important as it lessens the daily toll on joints, and a healthy diet, with an emphasis on lean proteins, fruits, and vegetables, can help with this. Additionally, certain foods have anti-inflammatory properties that can help reduce arthritis symptoms. Staying active and performing joint-friendly exercises can also help lessen arthritis pain and increase the range of motion.
| Characteristics | Values |
|---|---|
| Diet | Consume whole foods, including fruits, vegetables, fish, nuts, and beans, but limit processed foods, saturated fat, refined starches, added sugars, red meat, and trans fats. |
| Consume 3-4 ounces of fish twice a week for omega-3 fatty acids, which reduce inflammation and joint pain. | |
| Include olive oil, avocado oil, safflower oil, and walnut oil for their anti-inflammatory properties and heart-healthy fats. | |
| Eat brightly colored fruits and vegetables rich in carotenoids, such as oranges, bell peppers, pumpkins, tangerines, and papayas. | |
| Consider the Mediterranean diet, which has been shown to reduce inflammation and enhance joint function. | |
| Maintain a healthy weight to reduce strain on joints and lessen arthritis pain. | |
| Exercise | Stay active with joint-friendly exercises like walking, cycling, tai chi, yoga, Pilates, swimming, and water aerobics. |
| Strength training helps build muscles that support joints. | |
| Consult a healthcare provider or rheumatologist to assess your condition and provide guidance on appropriate exercises. |
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What You'll Learn
- Consume anti-inflammatory foods such as oily fish, olive oil, beans, and cherries
- Avoid inflammatory foods like refined starches, added sugars, and nightshades (unproven)
- Maintain a healthy weight to reduce joint strain and lessen arthritis pain
- Incorporate low-impact exercises such as walking, swimming, and yoga into your routine
- Strength training helps build muscles that support and protect joints
Consume anti-inflammatory foods such as oily fish, olive oil, beans, and cherries
Consuming anti-inflammatory foods is a great way to help arthritis through diet. The Mediterranean diet is often recommended for its anti-inflammatory and disease-fighting powers. This includes oily fish, such as salmon, tuna, mackerel, sardines, herring, anchovies, and scallops, which are good sources of inflammation-fighting omega-3 fatty acids. Health authorities recommend eating three to four ounces of fish twice a week, but arthritis experts say more is better. For those who don't like fish, soybean products like tofu or edamame are a good alternative.
Olive oil, especially extra virgin olive oil, is another anti-inflammatory food. It is loaded with heart-healthy fats and oleocanthal, which has properties similar to nonsteroidal anti-inflammatory drugs (NSAIDs). It inhibits the activity of COX enzymes, reducing the body's inflammatory processes and pain sensitivity. Avocado, safflower, and walnut oils also have health benefits, with the latter containing 10 times the omega-3s of olive oil.
Beans are an excellent and inexpensive source of protein and fiber, with about 15 grams per cup. They are also among the top antioxidant-containing foods, which can help lower inflammation. Small red beans, red kidney beans, and pinto beans are great choices.
Cherries are another anti-inflammatory food that can help with arthritis. The anthocyanins found in cherries have been shown to reduce the frequency of gout attacks, a type of inflammatory arthritis. Anthocyanins can also be found in other red and purple fruits like strawberries, raspberries, blueberries, and blackberries.
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Avoid inflammatory foods like refined starches, added sugars, and nightshades (unproven)
While there is no miracle arthritis diet, certain foods can help fight inflammation and improve joint pain and other symptoms. A diet rich in whole foods, including fruits, vegetables, fish, nuts, and beans, but low in processed foods and saturated fat, is not only great for overall health but can also help manage disease activity.
To help with arthritis, it is recommended to avoid inflammatory foods like refined starches, added sugars, and nightshades. Refined starches and added sugars are found in ultra-processed foods such as fast food, breakfast cereal, and baked goods. These foods tend to be high in refined grains, preservatives, fructose, and other potentially inflammatory ingredients, which may worsen arthritis symptoms.
Nightshade vegetables, including eggplant, tomatoes, red bell peppers, and potatoes, contain solanine, a chemical that has been linked to arthritis pain. However, there is no scientific evidence to suggest that nightshades trigger arthritis flares, and some experts believe these vegetables contain a potent nutrient mix that helps inhibit arthritis pain. If you notice that your arthritis pain flares after consuming nightshades, you may consider eliminating them from your diet for a few weeks to see if it makes a difference.
In addition to the aforementioned inflammatory foods, it is also beneficial to limit your intake of salt and alcohol. Research has suggested that a high sodium intake may be a risk factor for autoimmune diseases like inflammatory arthritis, and a 2019 study found that arthritis was more severe in mice that consumed a high salt diet. While red wine contains resveratrol, an antioxidant that may have health benefits, alcohol intake has been associated with increased spinal structural damage in people with axial spondyloarthritis. Therefore, while more research is needed, scientists do not recommend drinking alcohol to prevent arthritis or manage its symptoms.
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Maintain a healthy weight to reduce joint strain and lessen arthritis pain
Maintaining a healthy weight is crucial for reducing joint strain and lessening arthritis pain. Excess weight places additional pressure on the joints in the hips, knees, ankles, and feet, leading to increased pain and mobility issues. Losing weight can help alleviate this strain and improve overall joint health.
To achieve and maintain a healthy weight, adopting a balanced and nutritious diet is essential. A diet rich in whole foods, including fruits and vegetables, fish, nuts, and beans, while limiting processed foods, refined starches, added sugars, red meat, and saturated fats, is recommended. The Mediterranean diet, known for its anti-inflammatory properties, can be particularly beneficial for arthritis management. Aim for seven to nine servings of fruits and vegetables per day, opting for brightly coloured varieties like oranges, bell peppers, pumpkins, tangerines, and papayas, which are rich in carotenoids that help reduce inflammation.
In addition to a healthy diet, regular exercise plays a vital role in weight management and arthritis relief. Staying active can help reduce and prevent arthritis pain, increase the range of motion, and improve joint health. Low-impact exercises such as walking, cycling, tai chi, yoga, Pilates, swimming, and water aerobics are gentle on the joints while providing the benefits of movement. Strength training is also beneficial, as it helps build the muscles that support your joints.
It is important to consult with a healthcare professional or a rheumatologist before starting a new exercise routine. They can assess your condition, provide guidance, and recommend specific exercises suitable for your needs. Additionally, they can advise on any necessary lifestyle modifications to help manage your arthritis effectively.
By combining a healthy diet with regular exercise, you can achieve and maintain a healthy weight, reducing joint strain and improving your overall arthritis symptoms.
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Incorporate low-impact exercises such as walking, swimming, and yoga into your routine
Exercise is an important part of managing arthritis, and walking, swimming, and yoga are three low-impact exercises that can be particularly beneficial. These exercises are gentle on the joints, while also helping to keep them mobile and improving strength and flexibility.
Walking is an excellent form of exercise for those with arthritis. It strengthens the muscles, which helps to shift pressure from the joints and reduce pain. Walking also helps to circulate synovial fluid, which brings oxygen and nourishment to the joints. To make walking a regular part of your routine, it can be helpful to find a walking partner, vary your route, and set attainable goals. For example, you could start with walking around the block and gradually increase the distance.
Swimming is another great low-impact exercise option. The buoyancy of the water reduces pressure on the joints, and the resistance of the water helps to build strength. Swimming also releases endorphins, which can improve your mood, sleep, and overall mental health. If you're new to swimming, you can start by trying different strokes or movements in the water and working at your own level.
Yoga is a mind-body practice that has origins in ancient India. It focuses on unifying the mind, body, and spirit, improving physical health, and enhancing mental well-being. Yoga can be a safe and effective way to increase physical activity and flexibility, build strength, and improve balance. Beginner yoga classes often provide simple, gentle movements that gradually increase in intensity, making them suitable for people with arthritis.
Incorporating these low-impact exercises into your routine can be an enjoyable and beneficial way to manage arthritis and improve your overall health and well-being.
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Strength training helps build muscles that support and protect joints
Exercise and strength training are important components of managing arthritis. While there is no single best exercise for arthritis, a well-rounded exercise program that includes cardio, strength training, and mobility and balance work can be beneficial. Strength training, in particular, helps build up the muscles that support and protect joints. This is especially important as you lose muscle mass as you age—about 3% to 5% per decade after the age of 30.
When starting a strength-training routine for arthritis, it is important to begin with light weights and focus on perfecting your form before increasing the weight. Start with weights that you can lift with good form for eight to 12 repetitions, or for 60 seconds. Form is critical to avoiding injury and is more important than the number of repetitions, especially when you are just starting out. It is recommended to work with a physical therapist or personal trainer to ensure you are using proper form. There are also many free online videos that can help guide you through specific strength training exercises, such as the Arthritis Foundation's "Your Exercise Solution" videos.
Once you can easily perform a particular weight, you can increase the load by small increments. Two or three 20- to 30-minute weight-training sessions per week are a good starting point, with at least one recovery day between sessions. Over time, most people will increase their strength significantly and will continue to see improvements with consistent practice.
In addition to strength training, low-impact exercises such as walking, cycling, swimming, tai chi, yoga, and Pilates are recommended for people with arthritis as they are gentle on the joints while helping to keep them mobile and increase the range of motion. High-intensity interval training (HIIT) has also been shown to be beneficial for some forms of arthritis, but it is important to proceed slowly and pay attention to your body's response to the exercise.
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Frequently asked questions
A diet rich in whole foods, including fruits, vegetables, fish, nuts, beans, and lean proteins, is recommended for arthritis patients. The Mediterranean diet, which includes many of these foods, is frequently touted for its anti-inflammatory and disease-fighting powers. Brightly coloured fruits and vegetables, such as oranges, bell peppers, pumpkins, tangerines, and papayas, contain carotenoids that may decrease inflammation. Oily fish, in particular, is a good source of inflammation-fighting omega-3 fatty acids.
Foods that trigger inflammation, such as refined starches, added sugars, red meat, and saturated fats, should be minimised. Some people report relief from arthritis symptoms when they avoid nightshade vegetables (tomatoes, potatoes, peppers, and eggplant). However, there is no scientific evidence to support this claim.
Staying active can help reduce and prevent arthritis pain, increase range of motion, and keep joints moving. Recommended exercises include low-impact options such as walking, cycling, swimming, yoga, and strength training to build up the muscles supporting your joints. It is important to consult with a healthcare professional before starting any new exercise routine.
