ARTHRITIC Diet-from an RD
Many who suffer from arthritis seek alternative or
complementary therapies to reduce pain. Many of
those will turn to their diet for relief. The question
then is: can a specific diet relieve your joint pain?
Take a look at the research………
BACKGROUND:
Arthritis is when you have one or more inflamed joints. There are many different forms of arthritis, the most common forms being osteoarthritis and rheumatoid arthritis. Osteoarthritis is usually from normal wear and tear and often occurs with age. Rheumatoid arthritis is an auto-immune disorder where the body's immune system attacks normal joint tissue. Damaged joints then become inflamed and cause severe pain and stiffness (1).
THEORY:
Since arthritis is an inflammatory condition many have supposed that eating a diet high in anti-inflammatory foods can help relieve pain caused by inflamed joints. Also, foods that contain antioxidants are believed to help prevent damage to tissues surrounding joints. Another dietary concern consists of allergies or intolerances to specific foods which may be causing more inflammation. Therefore, individuals go on an elimination diet (eliminating one particular food or food group) which can sometimes help reduce inflammation and pain (1 and 2).
BASICS:
One dietary intervention is to increase anti-infammatory foods and foods high in antioxidants. These foods include omega 3’s, fruits and vegetables, olive oil, legumes, and whole grains. Another dietary intervention is to try elimination diets such as vegan, gluten free, fasting and other diets. Take a look at the research behind these dietary interventions (2).
INFORMATION:
Eat Omega 3’s.
Several studies have shown that taking an omega-3 supplement has a modest effect in reducing symptoms. Omega-3 fatty acids are anti-inflammatory meaning they may help reduce inflammation and pain. If you don’t enjoy fish, you may want to consider a fish oil supplement. (2)
Making it Mediterranean.
The Mediterranean diet is rich in legumes, cereals, fruits, vegetables, seafood and olive oil. These foods have lots of antioxidants and are anti-inflammatory. Some studies have shown that when participants with arthritis consumed a Mediterranean diet they had improved physical functioning (2).
Eating more fruits and vegetables.
Fruits and veggies are all-around good for your body, including that they contain antioxidants which may help protect against tissue damage around joints.
Elimination diets.
Trying to eliminate a certain food or food group because you may have an intolerance or allergy to that particular food can be tricky. Food allergies and intolerances may be causing more inflammation and finding the specific food may help decrease inflammation and relieve pain. Some small studies have shown that fasting, vegan and elimination diets may have some benefits. However, elimination diets are very specific to each person and often very hard to sustain. Also, often elimination diets don't align with the dietary guidelines putting you at higher nutrition risk (2).
WEIGHT LOSS:
If you are overweight… losing extra weight can help relieve joint pain. The extra weight puts more pressure on joints and causes more pain. Shedding the extra pounds can also help improve quality of life by allowing you to do the physical activities you enjoy. Eating more fruits and vegetables, adding whole grains, and using healthy fats have been known to help with weight loss. Often elimination diets can cause weight loss (1 and 2).
DIETARY GUIDELINE ADHEREANCE:
Elimination diets often don’t adhere completely to guidelines especially when they eliminate entire food groups. When individuals choose to do elimination diets for a long period of time they need to consider vitamin and mineral supplementation because they may be at risk of certain nutrient deficiencies. However adding more fruits and vegetables, choosing whole grains and consuming healthier fats are interventions that all fit into the dietary guidelines.
PROS/CONS:
Pros: Adding more fruits and vegetables, whole grains, and healthy fats align with the dietary guidelines and aren’t dangerous plus they may help decreased inflammation and pain. Consuming more fruits and vegetables, whole grains, and healthy fats can be relatively easy intervention depending on the person. Elimination diets are more extreme and can be dangerous. However, many individuals with arthritis who go on elimination diets have reported they have decreased pain. All of these dietary changes may help with weight loss.
Cons: Elimination Diets have been known to cause nutrient deficiencies when maintained for long periods of time because they don’t align with the dietary guidelines. Supplementation should be considered. Elimination diets are often hard to maintain. Elimination diets are specific to the individual and no set elimination diet will help everyone. You will need to experiment with elimination diets and this may take long periods of trial and error.
DIETITIAN'S PERSPECTIVE CONCLUSION:
Changing your dietary habits is a way that individuals who suffer from arthritis can gain some sense of control over their disease. Also changing dietary patterns can promote weight loss, which can improve quality of life by putting less strain on joints. Often dietary patterns such as the Mediterranean diet, increasing fruits and vegetables, and including Omega 3’s in your diet may results in weight loss and are good for overall health. Elimination diets such as fasting and vegan diets are often restrictive and may or may not be beneficial for individuals. Although the studies are not definite, increasing fruits, veggies, using olive oil in place of less healthy fats and oils, and increasing omega 3’s may help with pain control and are overall harmless actions to take. As a dietitian, I would encourage increasing consumption of whole grain, omega 3’s, and fruits and vegetables to help with arthritis. As far as elimination diets go, I would be more weary but--depending on the individual--this may be appropriate.
*Note: Please consult with your doctor before making any changes in your diet.
Sources:
1) Information on arthritis taken from: http://www.mayoclinic.com/health/arthritis/DS01122
2) Information on studies from:
Stamp LK, James MJ, Cleland LG. Diet and rheumatoid arthritis: A review of the literature. Refdoc.fr. 2005; 35(2): 77-94
complementary therapies to reduce pain. Many of
those will turn to their diet for relief. The question
then is: can a specific diet relieve your joint pain?
Take a look at the research………
BACKGROUND:
Arthritis is when you have one or more inflamed joints. There are many different forms of arthritis, the most common forms being osteoarthritis and rheumatoid arthritis. Osteoarthritis is usually from normal wear and tear and often occurs with age. Rheumatoid arthritis is an auto-immune disorder where the body's immune system attacks normal joint tissue. Damaged joints then become inflamed and cause severe pain and stiffness (1).
THEORY:
Since arthritis is an inflammatory condition many have supposed that eating a diet high in anti-inflammatory foods can help relieve pain caused by inflamed joints. Also, foods that contain antioxidants are believed to help prevent damage to tissues surrounding joints. Another dietary concern consists of allergies or intolerances to specific foods which may be causing more inflammation. Therefore, individuals go on an elimination diet (eliminating one particular food or food group) which can sometimes help reduce inflammation and pain (1 and 2).
BASICS:
One dietary intervention is to increase anti-infammatory foods and foods high in antioxidants. These foods include omega 3’s, fruits and vegetables, olive oil, legumes, and whole grains. Another dietary intervention is to try elimination diets such as vegan, gluten free, fasting and other diets. Take a look at the research behind these dietary interventions (2).
INFORMATION:
Eat Omega 3’s.
Several studies have shown that taking an omega-3 supplement has a modest effect in reducing symptoms. Omega-3 fatty acids are anti-inflammatory meaning they may help reduce inflammation and pain. If you don’t enjoy fish, you may want to consider a fish oil supplement. (2)
Making it Mediterranean.
The Mediterranean diet is rich in legumes, cereals, fruits, vegetables, seafood and olive oil. These foods have lots of antioxidants and are anti-inflammatory. Some studies have shown that when participants with arthritis consumed a Mediterranean diet they had improved physical functioning (2).
Eating more fruits and vegetables.
Fruits and veggies are all-around good for your body, including that they contain antioxidants which may help protect against tissue damage around joints.
Elimination diets.
Trying to eliminate a certain food or food group because you may have an intolerance or allergy to that particular food can be tricky. Food allergies and intolerances may be causing more inflammation and finding the specific food may help decrease inflammation and relieve pain. Some small studies have shown that fasting, vegan and elimination diets may have some benefits. However, elimination diets are very specific to each person and often very hard to sustain. Also, often elimination diets don't align with the dietary guidelines putting you at higher nutrition risk (2).
WEIGHT LOSS:
If you are overweight… losing extra weight can help relieve joint pain. The extra weight puts more pressure on joints and causes more pain. Shedding the extra pounds can also help improve quality of life by allowing you to do the physical activities you enjoy. Eating more fruits and vegetables, adding whole grains, and using healthy fats have been known to help with weight loss. Often elimination diets can cause weight loss (1 and 2).
DIETARY GUIDELINE ADHEREANCE:
Elimination diets often don’t adhere completely to guidelines especially when they eliminate entire food groups. When individuals choose to do elimination diets for a long period of time they need to consider vitamin and mineral supplementation because they may be at risk of certain nutrient deficiencies. However adding more fruits and vegetables, choosing whole grains and consuming healthier fats are interventions that all fit into the dietary guidelines.
PROS/CONS:
Pros: Adding more fruits and vegetables, whole grains, and healthy fats align with the dietary guidelines and aren’t dangerous plus they may help decreased inflammation and pain. Consuming more fruits and vegetables, whole grains, and healthy fats can be relatively easy intervention depending on the person. Elimination diets are more extreme and can be dangerous. However, many individuals with arthritis who go on elimination diets have reported they have decreased pain. All of these dietary changes may help with weight loss.
Cons: Elimination Diets have been known to cause nutrient deficiencies when maintained for long periods of time because they don’t align with the dietary guidelines. Supplementation should be considered. Elimination diets are often hard to maintain. Elimination diets are specific to the individual and no set elimination diet will help everyone. You will need to experiment with elimination diets and this may take long periods of trial and error.
DIETITIAN'S PERSPECTIVE CONCLUSION:
Changing your dietary habits is a way that individuals who suffer from arthritis can gain some sense of control over their disease. Also changing dietary patterns can promote weight loss, which can improve quality of life by putting less strain on joints. Often dietary patterns such as the Mediterranean diet, increasing fruits and vegetables, and including Omega 3’s in your diet may results in weight loss and are good for overall health. Elimination diets such as fasting and vegan diets are often restrictive and may or may not be beneficial for individuals. Although the studies are not definite, increasing fruits, veggies, using olive oil in place of less healthy fats and oils, and increasing omega 3’s may help with pain control and are overall harmless actions to take. As a dietitian, I would encourage increasing consumption of whole grain, omega 3’s, and fruits and vegetables to help with arthritis. As far as elimination diets go, I would be more weary but--depending on the individual--this may be appropriate.
*Note: Please consult with your doctor before making any changes in your diet.
Sources:
1) Information on arthritis taken from: http://www.mayoclinic.com/health/arthritis/DS01122
2) Information on studies from:
Stamp LK, James MJ, Cleland LG. Diet and rheumatoid arthritis: A review of the literature. Refdoc.fr. 2005; 35(2): 77-94