Five foods reduce inflammation and reduce arthritis symptoms

A therapist and a pharmacist have listed five foods that could help relieve the painful and debilitating symptoms of arthritis. Arthritis affects around 10 million people in the UK, including adults and children.

For those struggling with conditions like osteoarthritis and rheumatoid arthritis, joint pain and stiffness can be some of the biggest presenting symptoms, leaving many looking for solutions to help alleviate daily pain.

Working with the British brand, HSL occupational therapist Julie Jennings said those suffering from joint pain should consider the foods they eat, explaining: “Certain ingredients have been shown to reduce inflammation, boost your immune system and strengthen your bones.”

HSL also teamed up with Carolina Goncalves, superintendent pharmacist at Pharma to share the best foods with anti-inflammatory properties to add to your diet.

Fatty fish

We’re always told that fatty fish are good for us, especially for brain health, but they also have anti-inflammatory properties that can help with arthritis pain.

Carolina said: “Fatty fish contains omega-3 fatty acids, which are converted into anti-inflammatory compounds in the body. These compounds can help reduce the production of inflammatory cytokines, which tend to break down cartilage and contribute to arthritis.”

Julie said: “To eat more omega-rich foods, go for fish like salmon and mackerel. Both are great roasted and are wonderful served with new potatoes combined with green vegetables such as asparagus or broccoli. Tuna, sardines and cod are also great varieties to add to your diet”

Flaxseed

For those on a vegetarian diet, there are other alternatives to fish that have similar benefits.

Carolina said: “People looking for a plant-based option that offers a similar effect can consider flaxseed, which is a rich source of alpha-linolenic acid (ALA, a type of omega-3 fatty acid based on of plants)”

Julie said: “For many, flaxseed might be an ingredient they are unfamiliar with or used in cooking before, but it is very easy to incorporate into your meals. Simply dust it over cereal or porridge at breakfast, add as an additional ingredient to baking mixes or even sprinkle it on a salad!”

Goosebumps

Chicken is a popular source of protein, but many underestimate the health value of chicken skin.

Carolina said: “Chicken skin contains type II collagen, which some studies have found can help reduce the symptoms of osteoarthritis, potentially helping to rebuild cartilage and helping to maintain cartilage elasticity.”

“People who don’t want to consume chicken skin by itself could also prepare it to cook with or include it in a soup or broth, where the collagen will dissolve once the chicken skin is cooked.” .”

Berries

It’s officially berry season! Not only do they taste delicious, but they have great health benefits.

Carolina said: “The natural antioxidants in berries can help prevent arthritis by fighting free radicals in the body that could damage cells and contribute to the inflammatory processes associated with arthritis.”

Julie said: “To add more berries to your diet, why not try making homemade smoothies? Not only are they tasty, they are also super refreshing during the hot summer months. Blueberries are known to have the most antioxidants, with raspberries and goji berries following closely behind!”

Olive oil

Olive oil is one of the most commonly used ingredients in the kitchen due to its versatility when it comes to cooking, but not everyone is aware of its positive health effects.

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 associated pain in arthritis.”

While adding these foods to your meals or increasing your intake may help with arthritis symptoms, this should be done in conjunction with other healthy habits, as diet is not a stand-alone solution.

According to Julie, you should also consider:

• Exercise: “Movement plays an important role in preventing joint and muscle stiffness. For this reason, it is important to try to keep moving your body low impact activities such as light walking, swimming and cycling to help relieve flare-ups, increase strength and increase blood flow.

• Supporting furniture: “You should also make sure you invest in supportive furniture such as ARMCHAIR and couches , which are correctly sized according to your personal measurements. A chair that fits correctly should also provide lumbar support in the right places to allow you to maintain good posture, which can help relieve pain.”

• Heat therapy: “Some people will find that joint pain can be alleviated when heat is applied. Before bed, I recommend soaking in a warm bath or taking a hot shower to help with overnight pain. You can also apply heat from hot water bottles to your joints, but be careful about using them in bed – if you forget this and fall asleep, they could lead to injury.”