Arthritis causes pain and stiffness of the joints, which is sometimes accompanied by swelling. There are more than over 100 different types of arthritis but the most common forms are osteoarthritis (OA) and rheumatoid arthritis (RA).

Osteoarthritis

Osteoarthritis is characterised by the breakdown of the joints cartilage. Cartilage is the part of the joint that cushions the ends of bones. Cartilage breakdown causes bones to rub against each other, causing pain, stiffness and loss of movement. There are many factors that can cause OA. These can include obesity, sports injuries and genetic factors.

Rheumatoid arthritis

Rheumatoid arthritis involves inflammation of the lining of the joints and/or other internal organs. RA typically effects many different joints. It is typically chronic which means it lasts a long time, and flare-ups may occur. The cause of RA is not known but it is known that RA is an autoimmune disease – one where the body’s own immune system starts attacking healthy joint tissue causing inflammation and damage.

Dietary and lifestyle changes that may be beneficial

Although OA and RA can have different causes there are many similarities and certain treatments can apply to both conditions.

There is anecdotal evidence to show that reducing or avoiding meat, dairy, eggs, sugar and processed foods may be beneficial. A vegetarian diet may be recommended. Also, it may be important to restrict foods from the nightshade family. These include potatoes, tomato, aubergine (egg plant) and peppers (but not black pepper). These foods all contain solanine which is toxic – note that solanine increases when potatoes turn green or start to sprout. You should note that the effects of dietary changes are slow to take effect. It may take up to six months for changes to occur so perseverance is required.

• Eat foods that are rich in antioxidants, these are found in colourful fruit and vegetables. Antioxidants such as Vitamins A, C, E and the mineral selenium protect the cells, including those of the joints.
• Increase your consumption of sulphur containing foods such as eggs, garlic and onions. Sulphur is needed for the repair and rebuilding of bone, cartilage and connective tissue.
• Include pineapple in the diet as this contains the anti-inflammatory enzyme Bromelain. It also helps with protein digestion.
• Cherries may also be of benefit. They contain proanthocyanidins, which are powerful antioxidants.
• Food allergies may also play a role so get them tested, see our fact sheet on allergies.
• If you are overweight it is important to lose weight as excess weight puts stress on the joints. Weight loss in women is associated with reduced risk for developing OA.

Supplements that may be of benefit

• Glucosamine sulphate, is one of the most useful remedies for relieving arthritic pain. It is a building block needed for the synthesis and repair of joint cartilage. Recent studies that have been reported in the Lancet have shown that you need to take 1500mg per day. Note that you may need to take this for a month or so before you notice effects. Fortunately, glucosamine sulphate appears to be almost free of side effects.
• Chondrotin may also be of benefit and works in a similar way to glucosamine. ·
• Antioxidant formulas that include vitamins A, C and E and selenium help to protect the cells from damage.
• Fish oils may reduce inflammation – they have been shown to have anti-inflammatory effects when taken in large amounts of around 3000mg per day.
• The herb turmeric contains active constituents called curcumins. Research has shown that they inhibit the compounds involved in the inflammatory response and may help with problems associated with arthritis. Warning: Fish oils are known to thin the blood. This could be a problem for those people who already take NSAIDs. If you are on medication, you need to check with your doctor before taking supplementation.