Arthritis is a crippling condition that affects around 10 million people in the UK. Sufferers know all too well the joint pain and stiffness that comes with it, and for those battling conditions like osteoarthritis and rheumatoid arthritis, it’s important to find ways to reduce the daily discomfort.
Working with British brand HSL, a specialist in postural support furniture, occupational therapist Julie Jennings has suggested that diet could be the key to relieving arthritis symptoms. She explains, “Certain ingredients have been shown to reduce inflammation, boost your immune system, and strengthen bones.”
Together with Carolina Goncalves, superintendent pharmacist at Pharmica, HSL has revealed the best anti-inflammatory foods to add to your meals. Check out the list below.
Fatty fish
We constantly hear about the health benefits of oily fish, especially for brain health, but they also have anti-inflammatory properties that can ease arthritis pain. Carolina explained: “Oily fish contain omega-3 fatty acids, which are converted into anti-inflammatory compounds in the body. These compounds can help slow the production of inflammatory cytokines, which tend to break down cartilage and contribute to arthritis.”
Julie advised: “To eat more omega-rich foods, turn to fish such as salmon and mackerel. Both are fantastic roasted and are wonderful served with new potatoes alongside green vegetables such as asparagus or soft-stemmed broccoli. Tuna, sardines and cod are also great varieties to add to your diet.”
Flaxseed
For those who prefer a vegetarian option, never fear there are plenty of fish-free sources available. Carolina suggested, “People looking for a plant-based alternative that offers a similar effect might consider flaxseed, which is 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 are not familiar with or have used in their cooking before, but it’s really easy to incorporate into your meals. Simply sprinkle over your cereal or porridge during breakfast, add as an extra component in baking mixes, or even sprinkle it on a salad!”.
Chicken skin
Bear
Nutrition experts have hailed berries as a year-round superfood, rich in essential nutrients that are key to optimal health. These delicious fruits are much more than just snacks – they are praised for their incredible health benefits, as they are dense with essential vitamins.
When we discussed the impressive health benefits of berries, Carolina emphasized, “The naturally occurring antioxidants in berries can help prevent arthritis by fighting free radicals in the body that can potentially damage cells and contribute to the inflammatory processes associated with arthritis.”
Giving tips on how to enjoy these nutritious fruits, Julie recommended: “To add more berries to your diet, why not try making homemade smoothies? Not only are they delicious, but super refreshing during the warmer summer months. Blueberries are famous for having the most antioxidants, with raspberries and goji berries following close behind.”
Olive oil
Moving on to another nutritious ingredient commonly found in our kitchens, olive oil isn’t just a great choice for cooking—it’s packed with health benefits, too.
Sharing her insights on olive oil, Carolina said: “Olive oil contains a compound called oleocanthal, which some studies suggest may have similar effects on the body to non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen. It is believed that oleocanthal inhibits the activity of COX enzymes, reduces the production of pro-inflammatory substances and helps prevent inflammation and associated pain in arthritis.”
While experts stress that adding these healthy foods to your diet can help with arthritis symptoms, they also stress the importance of maintaining other healthy habits, as nutrition alone is not a cure.
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