Healthy Eating to Ease Arthritis

A recent study in Sweden has found that a Mediterranean diet – a diet that is high in fruits, vegetables, legumes and olive oil – may help improve the symptoms of rheumatoid arthritis. Over a period of three months during the study, significant improvements were seen for sufferers of rheumatoid arthritis, including less pain and less inflammation.

Another study in the USA has suggested that citrus fruits and zinc supplements may also play a role in improving the symptoms of rheumatoid arthritis. The researchers found that those who had included higher levels of citrus fruits, such as oranges and grapefruits, in their diet over a number of years had a decreased risk of developing rheumatoid arthritis. Those who took zinc supplements were also at a decreased risk.

One of the authors of the study, Dr James Cerhan of the Mayo Clinic in Minnesota, is cautious, however, about recommending that we rush out and buy zinc supplements, saying that further studies are required. What he does recommend is including more fruit and vegetables in our diets. "Here's another reason to eat your fruits and vegetables," he said. "Not only can they protect you from chronic diseases such as cancer and heart disease, but now they may also prevent rheumatoid arthritis."

The Arthritis Foundation of Australia (Victorian branch) suggests that there is no single food to eat or avoid, or dietary regime to follow that will make your symptoms disappear or cure your arthritis. They do suggest, however, that balancing all aspects of your lifestyle, including diet, will help to optimise your health. The Foundation also remains open to the idea that as further research reveals more connections between diet and health, it is possible that stronger connections between particular foods and arthritis may emerge.

Here are some common questions about food and arthritis, answered by the Arthritis Foundation:

Do certain foods cause or aggravate arthritis?
There is no substantial information that would support a person with arthritis avoiding particular foods unless that person has an intolerance to them (the exception to this is gout).

People with gout ineffectively eliminate uric acid, a waste product, from the body. Therefore they need to eliminate or reduce foods in the diet that are high in purines from their diet. These foods include organ meats, anchovies, sardines, broth, roe, yeast, consommé and leguminous vegetables.

Can certain foods help arthritis?
Certain types of polyunsaturated fat, particular the Omega 3 fatty acids, have a mild anti-inflammatory effect. Fish is a rich source of Omega 3 fats. Generally, oily fish have greater amounts of Omega 3 fats, so sardines and salmon are good choices. Fish oil capsules have been suggested as a supplement but the Foundation recommends that eating fish two to three times a week is a better option than taking capsules.

While recent evidence suggests that some vitamins and other nutrients can ease arthritis symptoms, the best way to ensure you are getting these vitamins is to eat a diet that includes lots of fruits and vegetables.

Does weight affect arthritis?
The simple answer is 'yes'. Excess weight increases the stress on the joints, of particular significance to people with osteoarthritis. There is also a clear link between being overweight and an increased risk of developing osteoarthritis. If you are overweight, weight reduction will decrease the stress on your joints, reduce pain and maintain or improve your mobility.

Arthritis facts
This year, National Arthritis Week is from the 7th to the 13th of April. Here are some facts outlining just how much of a problem arthritis is in the Australian community:

• Arthritis is Australia's major cause of disability and chronic pain. It affects an estimated 3.1 million people (as at June 2000) or approximately 16.5 per cent of Australians.

• Compared to other reported sources of disease and injury in Australia, more people report arthritis than hay fever, headaches and high blood pressure.

• Almost 60 per cent of all people with arthritis are of working age (15-64 years).

• Nearly five per cent of Australians are taking medication for arthritis and 1.5 per cent will receive hospital treatment this year.

• Two per cent of the population are disabled or handicapped with arthritis. Despite this, there are indications that a not insignificant proportion of people with arthritis go undiagnosed and untreated.

• The overall financial cost of arthritis in Australia is enormous – approaching $9 billion (1.4 per cent of the gross domestic product) in 2000.

• Arthritis has a significant economic impact. It affects nearly 11 per cent of the workforce. Rheumatoid arthritis in particular is recognised as one of the major health reasons for leaving work early.

• Arthritis is responsible for nearly 1.8 million days of reduced activity and about 213,000 days off work or school each year in Australia.

• Estimates of the burden of disease – in which the burden is expressed in terms of the years of healthy life lost – indicate that over 80,000 years of healthy life are lost to arthritis every year, thus making arthritis one of the 'top ten' causes of disease burden, ahead of both diabetes and asthma.

• As the population ages, we are seeing a growing burden of arthritis – to the individuals, their families, their voluntary carers, the health system, the social welfare system, the labour market and the economy. The World Health Organisation has identified musculoskeletal disease as an 'epidemic' and is committed to an awareness plan.

Further reading from the CalorieKing.com.au library:
Arthritis

Last updated: March 31st, 2003