Nutrition Tips to Manage Arthritis

A well-balanced, nutrient-dense diet is the best way to help reduce inflammation and improve joint pain related to arthritis. There is no one food or herb that stands out to be better than another, but the anti-inflammatory properties of a diet rich in fruits, vegetables, whole grains, nuts, seeds, and omega-3-rich proteins may not only help reduce inflammation, but is also associated with healthy aging, lower blood pressure, protection against chronic conditions like cancer or stroke, reduction in cardiovascular diseases, and increased lifespan.

The most studied diet known for its anti-inflammatory properties is the Mediterranean diet and includes the following foods.

Fish:

• The best sources include salmon, tuna, sardines, herring, anchovies, scallops, and other cold-water fish. The Federal Government’s Dietary Guidelines for Americans 2015–2020 recommends that adults eat 8 oz. or more of a variety of seafood (fish or shellfish) per week for the total package of nutrients that seafood provides.
• If you do not like fish, supplements containing omega-3 fatty acids and gamma-linolenic acid may help relieve joint stiffness, tenderness, pain, and swelling.
• Check with your doctor before starting an omega-3 fatty acid supplement if you are taking medication that affects blood clotting or if you are allergic to fish or shellfish. 

Nuts and Seeds:

• The best sources include walnuts, pine nuts, pistachios, and almonds. One serving is a small handful of nuts or 2 tablespoons of nut butter.
• Nuts offer inflammatory-fighting monounsaturated fat and walnuts are the only nuts to offer an excellent source of omega-3-alpha-linolenic acid.

Fruits and Vegetables:

• The best sources are those that are most colorful such as blueberries, cherries, spinach, kale, and broccoli.
• Aim for 9 or more servings daily. One serving equals one cup of most fruit or vegetables or two cups of raw leafy greens.
• Fruits and vegetables are loaded with antioxidants. These potent chemicals act as the body’s natural defense system, which helps neutralize unstable molecules called free radicals that can damage cells.
• Research shows that anthocyanins found in cherries and other red and purple fruits like strawberries, raspberries, blueberries, and blackberries have an anti-inflammatory effect.
• Citrus fruits such as oranges, grapefruits, and limes are rich in vitamin C. Research shows consuming the right amount of vitamin C helps prevent inflammatory arthritis and maintain healthy joints.
• Other research suggests eating vitamin K-rich vegetables like broccoli, spinach, lettuce, kale, and cabbage dramatically reduces inflammatory markers in the blood.
• Nightshade vegetables such as eggplant, tomatoes, red bell peppers, and potatoes are nutritious and healthy, and evidence does not support the idea that they cause inflammation. Some people believe that nightshades aggravate arthritis inflammation related to the solanine content, so for those who feel triggered by nightshades, eliminate them for a few weeks and then slowly reintroduce them back into your diet to see if symptoms worsen or stay the same.

Olive Oil:

• Extra virgin olive oil is less processed and retains more nutrients than standard varieties. It is also a good source of heart-healthy fats and oleocanthal, a phenolic compound, which shares unique anti-inflammatory characteristics found in ibuprofen.
• Walnut oil has 10 times the omega-3s that olive oil has.
• Aim for 2-3 tablespoons daily.

Beans:

• Small red beans, red kidney beans, and pinto beans rank among the U.S. Department of Agriculture’s top four antioxidant-containing foods. Beans are loaded with fiber and phytonutrients, which help lower C-Reactive Protein (CRP), which is an indicator of inflammation found in the blood.
• Aim for about one cup, twice a week (or more).

Whole Grains:

• Whole grain, by definition, means that 100% of the original kernel—all the bran, germ, and endosperm—must be present to qualify as a whole grain. Examples are whole-wheat flour, oatmeal, bulgur, brown rice, and quinoa.
• Aim for a total of 6 oz. of grains per day, at least three of which should come from whole grains. One ounce of whole grain would be equal to a ½ cup of cooked brown rice or one slice of whole-wheat bread.
• Evidence suggests that increased whole grain intake reduces systemic inflammation and lowers CRP blood levels, an inflammatory marker. 
• Visit the Whole Grain Council for more information on identifying whole-grain products in the grocery store.

Supplements:

• There is not enough evidence to indicate that thunder god vine, cat’s claw, deer or elk antler velvet, feverfew, flaxseed oil, green-lipped mussel, rose hip, and willow bark extract are helpful.
• The FDA has warned the public about hidden ingredients in dietary supplements that can interact in harmful ways with medicines. Information on tainted arthritis products can be found on the FDA website. It’s also a good idea to talk with your healthcare provider about any dietary supplement you’re currently taking or considering taking.
• Supplements should not be used to replace conventional medical care. Conventional medical treatment for rheumatoid arthritis can delay or prevent joint damage—it doesn’t just treat symptoms. If you have rheumatoid arthritis, follow your health care provider’s instructions on how to treat your condition.

Additionally, The Arthritis Foundation provides a free e-book on nutritional tips for success.

Sheltering Arms Institute offers nutrition counseling for patients after discharge from inpatient rehabilitation as well as patients currently receiving outpatient rehab services. Call the nutrition clinic at (804) 578-6354 to schedule a session with one of our registered dietitians for follow-up nutritional care and guidance.