A therapist and pharmacist have shared their top five foods to help relieve the excruciating symptoms of arthritis, which affects around 10 million Brits of all ages.
For those battling osteoarthritis or rheumatoid arthritis, the agony of joint pain and stiffness is all too familiar, leading sufferers to seek relief from their daily discomforts. In collaboration with British brand HSL, occupational therapist Julie Jennings emphasized the importance of diet in managing joint pain, saying: “Certain ingredients have been shown to reduce inflammation, boost the immune system and strengthen bones.”
HSL has also partnered with Carolina Goncalves, Pharmica’s pharmaceutical superintendent, to identify the most effective anti-inflammatory foods to incorporate into your meals. Oily fish, known for their brain-boosting benefits, are also packed with anti-inflammatory properties that can relieve arthritis pain, reports Bristol live.
Carolina explained: “Fatty fish contain omega-3 fatty acids, which are converted into anti-inflammatory compounds in the body. “These compounds may help curb the production of inflammatory cytokines, which tend to break down cartilage and contribute to arthritis.”
Julie advised: “To eat more omega-rich foods, turn to fish such as salmon and mackerel. Both are excellent roasted and are delicious served with new potatoes accompanied by green vegetables such as asparagus or baby broccoli. Tuna, sardines and cod are also great varieties to add to your diet.”
flax seed
For those following a vegetarian diet, there are alternatives to fish with similar benefits. Carolina suggested: “People looking for a plant-based option that offers a similar effect can consider flax seeds, which are a rich source of alpha-linolenic acid (ALA, a type of plant-based omega-3 fatty acid). )”.
Julie added: “For many, flaxseed may be an unfamiliar ingredient, but it is very easy to incorporate into your meals. Simply sprinkle it over your cereal or porridge at breakfast, add it as an extra ingredient in baking mixes, or even sprinkle it on a salad.”
chicken skin
Chicken is a popular source of protein, but many underestimate the health value of chicken skin. Carolina explained: “Chicken skin contains type II collagen, which according to some studies can help reduce the symptoms of osteoarthritis by potentially helping to rebuild cartilage and maintain its elasticity.”
Berries
Berries are not only a delicacy; They are full of health benefits. Carolina explained: “The natural antioxidants in berries can help prevent arthritis by fighting free radicals in the body that could potentially damage cells and contribute to the inflammatory processes associated with arthritis.”
Julie suggested: “To add more berries to your diet, why not try making homemade smoothies? Not only are they tasty but they are also super refreshing during the warmer summer months. “Blueberries are known to have the highest amount of antioxidants, closely followed by raspberries and goji berries.”
Olive oil
Olive oil is a versatile kitchen staple with important health benefits. Carolina said: “Olive oil contains a compound called oleocanthal, which some studies suggest may have similar effects on the body to non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen. “Oleocanthal is believed to inhibit the activity of COX enzymes, reducing the production of pro-inflammatory substances and helping to prevent inflammation and pain associated with arthritis.”
While incorporating these foods into meals can help with arthritis symptoms, they must be combined with other healthy habits, as diet is not a stand-alone solution.
According to Julie, you should also consider:
- Exercise: “Exercise plays an important role in preventing joint and muscle stiffness. Because of this, it’s important to try to keep your body moving through low-impact activities, such as gentle walking, swimming, and cycling, to help relieve asthma attacks, build strength, and increase blood flow.
- Support furniture: “You should also make sure you invest in supporting furniture, such as armchairs and sofas, that are the correct size based on your personal measurements. A properly fitting chair should also provide lumbar support in the right places to allow you to maintain good sitting posture, which can help relieve pain.”
- heat therapy: “Some people will find that joint pain can be relieved by applying heat. Before going to bed, I recommend taking a warm bath or hot shower to relieve pain during the night. You can also apply heat from hot water bottles to your joints, but be careful when using them in bed; If you forget and fall asleep, they could cause injury.”