Expert Tips For Dealing With Arthritis

Try A Mediterranean Diet

Arthritis, or inflammation of the joints, can be divided into two groups. The first is arthritis caused by wear and tear (i.e., osteoarthritis), while the second is a collection of arthritic ailments associated with autoimmune diseases, such as rheumatoid arthritis. Osteoarthritis is the most common type of arthritis while rheumatoid arthritis (RA) is the most common autoimmune arthritis and affects 1% of the world’s population. Why RA develops isn’t clear, but it’s thought both genes and lifestyle play a role, and more evidence is emerging that diet and gut inflammation may also play a part. Antioxidants can help reduce inflammation, so consider eating in line with Mediterranean principles. “Large amounts of processed food, sugar, salt, alcohol and red meat can lead to inflammation,” says osteopath Anisha Joshi. “At the same time, some research has shown gluten can potentially cause inflammation, and both coeliac disease and arthritis are autoimmune conditions that can cause inflammation in the body.” Aim for a plant-rich diet that is rich in omega-3 fatty acids, fruit, vegetables and extra virgin olive oil, and lower in red meat and dairy. “Eating this way has the potential to not only reduce inflammation, in turn reducing arthritic symptoms, but may also help you maintain a healthy weight, another risk factor for painful joints,” says Anisha. 

Up Your Omegas

If you change one thing in your diet, experts agree it should be increasing your intake of omega-3 fats. Omega-3 supplements have been found to reduce joint pain and improve function when used in conjunction with – or as an alternative to – conventional anti-inflammatory painkillers. Evidence also suggests they could even help to prevent or delay the onset of arthritis, and they can also promote heart health, which is crucial given people with RA are at an increased risk of heart disease. “I’m a huge advocate of supplementing with omega-3 fatty acids,” says Anisha. “Omega-3 fats can be found in oily fish like mackerel and salmon, nuts and plant oils, but if you don’t eat the recommended two portions of oily fish per week, consider taking a supplement to keep joints supple.” 

Take Vitamin D

Vitamin D is essential to help prevent thinning of the bones, especially where they have a higher risk from a long-term condition such as arthritis. And as well as its role in bone health, vitamin D may also have anti-inflammatory effects. “As well as a good-quality vitamin D supplement, increase your intake of mushrooms, fatty fish, bananas, leafy greens and extra virgin olive oil, all of which are rich sources of vitamin D,” says Anisha. 

Consider CBD

“Studies have shown CBD oils can help support new bone generation, and are worth trying if you suffer with arthritis,” says Ed Buckwald, osteopath and founder of Canamis. Studies also show CBD can help reduce chronic pain, which may also reduce inflammation. “Get into the habit of taking CBD daily, like you would a multivitamin. How long it takes to see results varies between individuals – some see pain relief very quickly, while for others it can take longer. Oral drops are the most efficient way to absorb CBD as this method bypasses the digestive system. Use your body weight as a guide for dosage – a helpful guide is to take 1-6mg of CBD for every ten pounds of body weight; then judge its desired effects for your personal goals, such as pain relief, to decide whether you require a higher or lower dose each day. Adjust your dosage until you feel an improvement.”

Start Taking Turmeric

“Several supplements have been shown to be effective in treating arthritis, and curcumin, the active ingredient in turmeric, has anti-inflammatory properties and is worth trying,” says Anisha. Combined analysis of multiple studies has found 1,000mg taken daily can reduce arthritis-associated pain. However, it’s worth noting that adding turmeric to a curry or drinking a shot of turmeric juice is unlikely to provide you with enough curcumin to have any measurable effect. For example, if you had a turmeric shot containing 5g of turmeric, this would equate to around 150mg of curcumin. To make a difference, you’d need to be taking 500-1000mg per day, which would be equivalent to up to nine turmeric shots every day. Instead, look to a high-quality supplement to top up your levels.  Just don’t expect to see miracles overnight, says Anisha. “As with any supplement, it’s worth taking it for at least three months to allow time for changes at a cellular level,” she advises.

Stay Active

“It’s a case of use it or lose it when it comes to arthritis and joint health,” says Ed. “Especially as one of the biggest risk factors for those living a sedentary lifestyle is muscle loss. When you have low muscle tone, your joints take on more impact and this can compound the issue. However, you don’t have to train for a marathon to see the benefit – walking is excellent for both joint and cardiac health. It’s also very low risk, so can be done daily.” Ed also says that running can be a great way to get your recommended 75 minutes of vigorous exercise per week if it’s something that was already part of your lifestyle. “However, it’s worth noting that poor running form, wearing the wrong shoes and wearing worn-out shoes will all place increased pressure on your bones. To counter this, invest in quality footwear and replace every 450-500 miles. You can also try specialist orthopaedic footwear or simply running, or walking, on softer ground to minimise the impact.”