Arthritis and inflammation
Arthritis is a condition that commonly affects the joints in the hands, knees, hips, ankles and spine.
It causes inflammation which leads to pain, swelling and stiffness in the joints.
There are two main types of arthritis:
Osteoarthritis – this is where joint cartilage loses it’s elasticity and becomes more easily damaged and gradually wears away.
Rheumatoid Arthritis, is an auti-immune condition where the immune system attacks the joints.
How can I support myself naturally?
Natural ways to support arthritis include reducing pain and inflammation through diet and supplementation as well as supporting repair of the joint (in osteoarthritis) through supplements. For both types of arthritis adopt an anti-inflammatory diet.
Dietary tips to help reduce inflammation
Eat a diet that is rich in anti-inflammatory foods. This includes:-
OMEGA 3
Oily fish (salmon, sardines, mackerel), flaxseed oil, chia seeds, nuts and seeds.
VEGETABLES
A wide variety of vegetables will have an alkalising effect which helps balance any acidity.
TURMERIC & GINGER
Both naturally anti-inflammatory.
GARLIC
Naturally anti-inflammatory and long believed to have immune supporting benefits.
GREEN TEA
Rich in flavanoids which are powerful antioxidants.
BLUE & BLACK BERRIES
These dark blue and black berries are loaded with antioxidants.
Reduce or avoid the following, which are pro-inflammatory:-
- Saturated Fat from animal fats (red meat, dairy products)
- Refined vegetable and seed oils (eg. corn oil, sunflower oil for cooking), trans fats and hydrogenated fats (often found in processed food)
- Caffeine (coffee, tea, chocolate)
- Sugar
- Refined carbohydrates (white pasta, bread, rice, crisps, biscuits, cakes)
- Alcohol
- Allergies and food intolerances - gluten and dairy are common food intolerances
- Night shade family....a little more on this below
For some people with osteoarthritis, the Nightshade family of foods have been a problem. These foods include tomatoes, aubergine, peppers (including chillies) and potatoes. First try the tips above and if symptoms persist then consider eliminating these nightshade foods to see if that makes a difference.
Supplements to support Osteoarthritis
Turmeric – is well known for its anti-inflammatory properties, which supports pain management. Some supplements used the whole freeze dried turmeric and some use high strength curcumin , which is found in turmeric and has been widely researched for it’s anti-inflammatory properties.
Ginger – a traditional spice that has anti-inflammatory properties. Used with turmeric in a supplement form, enhances the effect of the turmeric.
Omega 3 – this is well known for it’s anti-inflammatory action. Omega 3 in supplement form is from fish oil but vegan sources are available , using algae as a source of omega 3.
Boswellia – a herb that has been shown to support pain and inflammation
Glucosamine and Chondroitin – both important natural components of cartilage that have been shown to support symptoms associated with osteoarthritis
Collagen – another key structural component of cartilage and levels decline with age, affecting joint health. So many people find it useful to supplement with collagen as they get older to support pain management, stiffness and mobility.
Support for Rheumatoid arthritis
Support inflammation with an anti-inflammatory diet (as above)
Useful supplements include:-
- Turmeric and Omega 3 – both for anti-inflammatory support
- Vitamin D – optimal levels of vitamin D have been shown to be important for supporting auto-immune conditions such as rheumatoid arthritis as vitamin D has immunomodulating properties.